If you’re anything like me, you wrap up your FITMOM workout and realize you are hungry, but as you contemplate what to eat you hear your baby crying or you need to go out for work, and you get distracted, skip the snack and go hungry.

Here’s a thing, we all know that we should have a post-workout protein-rich snack,shakes, or nutritious meal. The problem is we often do not have time and energy to make a protein-rich and  nutritious snack after a workout.  The demands of caring for a baby, toddler or children and balancing work often take priority.  We know how busy it can be day to day, but we also know that you will benefit and help your body recover if you can get some good protein rich snacks in!

Why eat a post-workout snack anyway?

Exercise essentially breaks down muscle fibres and rebuilds more functional muscle following a workout. This phenomenon is called remodeling.  To help this process your body needs carbohydrates, protein, and fat.  Eating foods that are rich with these nutrients will help your body  to recover.

So, here are the 5 easy and less time-consuming post-workout snacks that you can quickly grab and eat after an amazing FITMOM workout!

PROTEIN SHAKE/ SMOOTHIE

One of the common and easy ones! This is a great go-to for me AND helps me increase my fruit and veggie intake!

What you need:

1. Protein source of your choice (Protein Powder, Soy Milk, Greek Yogurt)

2. Antioxidant rich fruits/ berries/ banana/ super fruits/ veggies 

3. Oatmeal if you like

4. Nuts/ Nut-butter (almonds, walnuts, etc) and Seeds (chia/ flaxseed/ flax meal/ hemp seed)

5. Liquid of your choice (Almond milk, Coconut Milk, Juice, Water)

How to make:

Add  your ingredients to your blender and in 1 minute your protein shake is ready! We like to use frozen fruit and veggies so we don’t have to prep in the kitchen!

YOU CAN ALSO ADD TURMERIC IN POST WORKOUT PROTEIN SHAKE/ SMOOTHIE.

REASON TO ADD TURMERIC: The body is inflamed and filled with lactic acid after an intense workout, so the primary goal is recovery, many people reach for protein after exercise, but since most protein is acidic, one of the best after-workout snacks is something alkaline and anti-inflammatory. (Tamal Dodge, E.R.Y.T., a yoga instructor in Venice, CA)

HOMEMADE NO BAKE ENERGY BITES

These take a little more time to make, but are soooo delicious!

What you need:

1. Old fashioned oats 1 cup

2. Shredded coconut

3. Peanut butter/ Nut butter 1/2 cup

4. Ground flaxseed (source of fiber and omega-3s) 1/2 cup

5. Semisweet or sweet chocolate chips 1/2 cup

6. Honey 1/3 cup or substitute with maple syrup

7. Chia seeds/ Flax seeds/ other seeds (optional) 1/2 cup

8. Vanilla extract 1 tsp

How to make:

Stir all ingredients together in a large mixing bowl until thoroughly combined. Cover the mixing bowl and chill in the refrigerator for 30 min-1hour, or until the mixture is chilled. Roll into mixture into 1-inch balls. Serve!  Then enjoy immediately!  Or refrigerate in a sealed container for up to 1 week or freeze for up to 3 months.

PEANUT BUTTER/ NUT BUTTER AND BANANA ON RICE CAKES

What you need:

1. Rice cake

2. Banana

3. Peanut butter/ Nut butter

How to make:

Simple! Spread some peanut butter or nut butter on a rice cake, top it with banana, and ready!

TUNA WITH WHOLE WHEAT CRACKERS (CAN ADD CHEESE)

What you need:

1. Tuna

2. Crackers

3. Cheese (optional)

How to make:

Top the crackers with tuna and cheese, it’s ready to eat!

FRUIT/ MIXED BOWL OF FRUIT WITH STRING CHEESE

You can have any fruit or a bowl of fruits with string cheese and this snack will fulfill your post-workout requirements!

Protein-rich fruits:

Guavas, Avocados, Apricots, Kiwi, Blackberry, Banana, Peaches

SUN-BUTTER/ NUT BUTTER WITH DATES (PITTED DATES)

Quick and easy! Grab some pitted Dates and have it with your favourite nut butter. Dates are high in potassium which is great to help revitalize your body post-workout.

Have a protein-rich snack that you enjoy? Tell us about it here!

Ready to #jointhemotherhood? There’s never been a better time to get moving with us. Take advantage of our New to FITMOM intro pass. Enjoy 3 classes for $25+hst. Good for 30 days from date of purchase.