After exercising, it is important to refuel and replenish your body to help your body recover and provide continuous energy. In order to properly restore your energy and support your muscles, you should seek post-workout snacks, beverages, or meals that have a 4:1 carbohydrate protein ratio. One great way to due this is by combing one serving with 1 medium apple (37 grams carbohydrates: 10g protein).
1/4 cup oat bran
1/4 cup almond flour
1 scoop vanilla protein powder
2 T peanut butter powder
2 T Greek yogurt, vanilla
1/2 small banana, mashed
4 sugar free Hershey’s chocolate bar, finely chopped
2 T fat free milk
Mash ½ banana with fork.
In a medium mixing bowl, add the oat bran, almond flour, protein powder, and peanut butter powder and stir until mixed.
Add yogurt and banana; mix well. Add milk as needed to thin mixture.
Form mixture into small golf ball sized balls with your hands.
Coat balls with chopped chocolate.
Enjoy right away or refrigerate for 30 minutes to firm up. Makes 4 servings
Nutrition Information (per Serving): 115 Calories, 5g Fat, 12g Carbohydrates, 10g Protein, 3g Fiber 52mg Sodium
For more information on post-exercise recovery, checkout out the Academy of Nutrition and Dietetics’ handout on Eating for Recovery