Refuel Smarter: 5 Best Food Options

You just finished a killer cycle class, a hot yoga session or a 5 mile run. Do you know the best foods to eat now? Proper nutrients are the key to replenishing your muscles post workout. You want to repair and recover, not negate all your hard work. A reminder, while you may feel that your workout has earned you truffle fries, if you are wanting to lose weight, your refueling food should be less calories than you burned in your workout. Here are a few great foods for your post-workout snack.

One of the most perfect refueling combos ever. Full of fiber and healthy fats, for a mere 150 calories. Use one tablespoon of the nut butter and a small to medium sized apple. You won’t be negating your workout calories burned with this choice.

Yes, cheese and crackers can be a great way to refuel post workout. Crackers have complex carbs and cheese has the protein and calcium. Be smart though, choose a multi-grain, whole wheat or even rice crackers – aim for low sodium too, and for the cheese, string cheese is a great option. Cheese and crackers aren’t just for parties any more!

Chocolate Milk
Protein, carbs and pure satisfaction in a glass. Added benefits, chocolate milk has been shown to replenish muscles and speed post workout recovery. A delicious seemingly indulgent treat that is actually good for you.

Protein Smoothie
A simple smoothie is a tasty, smart and efficient way to refuel. Choose a protein powder that is low in sugar. Vega vanilla is a great option. One scoop, ice cold water and a small banana blended, clocks in at just under 170 calories. Yum, period.

Trail Mix
Super satisfying as a post workout food. The trick here is to choose wisely, once again, and portion control. You want the mix to be of nuts, and maybe dried cranberries. This is a calorie dense option so one or two handfuls is more than enough. You can purchase pre-packaged packs at the market to ensure you don’t over do it. 


Susy Sedano is a Content Producer, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
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