Post workout meal ideas to maximize your exercise benefits

Chocolate Peanut Butter Smoothie (Mountain High Yogurt)

Many people are confused about what they should be eating after they workout.  In fact, this is probably one of the most popular questions I get due to the overwhelming amount of confusing advice people are hearing.  Whether you think you can eat whatever you want in response to a charged metabolism or you think eating nothing at all will burn the most fat, you're in good company. 

First things first, it's important to eat something with protein and complex carbs after a workout so that your body is able to repair the muscle tissue you just worked.  This is how you get stronger.  Yes when you workout your body burns calories but the after effects are all in your metabolism.  Repair and keep fueled.  The complex carbs will restore your depleted glycogen levels for energy and the protein helps build strong muscles (that was simplified... a lot) which increase your overall metabolism through out the day.

If you workout in the morning try this Morning Mocha Smoothie that packs in protein with your morning cup of joe!

Can't get your motor running early in the AM?  Here are six more great snack ideas for post workouts.

• Hummus roll up
  • mini whole wheat tortilla like Joseph’s with 2Tbps hummus
  • NUTRITION: 120 calories, 5g fat, 8g pro
• Light Yogurt Parfait
  • Fat Free Yogurt (6oz Stonyfield Farm) with a handful of berries or whole grain cereal
  • NUTRITION: 165 calories, 0g fat, 7g protein
• Chocolate Peanut Butter Shake
  • Blend 1 cup light Silk chocolate soymilk, 1 frozen banana, and 1Tbpsn peanut butter (Cut in half for a snack size serving)
  • (1/2 recipe) 155 calories, 9g fat, 6g protein
• Tuna 'n Crackers
  • Mini can (3oz) of tuna mixed with salt, pepper and lemon juice (to taste) on 5 whole wheat Melba crackers
  • 190 calories, 3.5g fat, 24g protein
• Low-fat string cheese and an apple
  • 210 calories, 14g fat, 7g protein
• Nuts (24 almonds) and  an orange
  • 110 calories, 5g fat, 7g protein
• Baby Carrots (14 sticks or other veggie sticks) and 1 hard boiled egg
  • 130 calories, 2.5g fat, 9g protein

Find out to make a chocolate, peanut butter, banana smoothie in this video!  It's perfect as a post workout meal and even as a snack!  All you need to do is cut the recipe in half if you are watching your weight or want the snack size version. Check it out on YouTube version of this blog on YouTube!

Also, many gyms including the BSC in Watertown, Healthworks in Brookline, Sports Club/LA and other Boston area athletic clubs have smoothie bars so feel free to ask for a shot of whey protein for an excellent post workout smoothie treat.