Banana Bites

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

Recipe: Banana_Bites_Recipe

For more information on post-exercise recovery, checkout out the Academy of Nutrition and Dietetics’ handout on Eating for Recovery

About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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