Six smart snacks to eat after your workout

Jennifer Hellickson (www.examiner.com)

Breakfast may hold the title of most important meal of the day, but did you know that your post-workout snack comes in a close second? Topping off the tank after vigorous exercise is vital to helping your body repair muscle tissue and replenish glycogen levels.

The size of the meal depends on your respective calorie range and the duration and intensity of your workout, but it should contain a mix of both protein and carbohydrates. Studies have shown that this combination provokes the most effective muscle refueling and building response, plus it reduces cortisol, a stress hormone that breaks down muscle during strenuous activity.

For best results – regardless of time of day– aim to eat within 30 to 60 minutes of your workout, when muscles are most receptive. During this window, there’s an uptick in enzyme activity that makes the body more efficient at storing glucose for energy and rebuilding fatigued muscles.

Here are six of my favorite snacks for rewarding myself after a particularly tough workout:

Protein shakes. Experiment with protein powder, various fruits, ice and milk in a blender for the freshest and most satisfying recovery drink. Or when I don’t have the time (or energy) to be creative, my new go-to is the chocolate-flavored Shakeology, which claims to offer a salad bowl’s worth of fruits and veggies in a single glass. Sure it’s a little pricey at around $4 a pop, but take a one look at the ingredient label and you’ll see why it’s considered the Cadillac of meal replacement shakes – it contains a proprietary blend of digestive enzymes, prebiotics, antioxidants, phytonutrients, adaptogens and all sorts of other rare ingredients from around the world (açai and goji berries, camu-camu, quinoa, wheatgrass, maca root and sacha inch, anyone?).

Yogurt with berries. Skip the super-sugary fruit-on-the-bottom varieties, and indulge instead in plain or vanilla flavors (try the new Greek varieties, such as Oikos or Chobani) with fresh fruit. Not only is this an easily-portable and -palatable snack, but low-fat yogurt can also pack nearly 15 grams of protein. Here’s another handy tip: Use frozen berries, which are less expensive – depending on the season – and will help keep your yogurt perfectly chilled in your gym bag.

Peanut butter. However you spoon it or spread it, one tablespoon of peanut butter contains only about 100 calories and seven grams of healthy unsaturated fat. ‘Nuff said.

Breadless sandwich. If you’re not in the mood for a full meal, eat a plate full of fillings! Make easy turkey rolls by spreading flavored cream cheese (my favorites are the savory ones from Philly) on lean deli meat, rolling it up for a quick, high-protein, on-the-go snack. Serve with a side of sliced fruit for extra energy-boosting carbs.

Eggs. Yes, they’re still incredible, amazingly-versatile and highly-edible as a post-workout snack. Both the yolk and the white contain protein, along with zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Eggs are also an excellent source of low-cost, high-quality protein, providing 6.3 grams of protein (13 percent of the daily value for protein) in one egg for a mere 68 calories. EatingWell offers a list of 12 healthy, easy egg recipes here.

Low-fat chocolate milk.Got milk? Try it after your next workout for more effective recovery. A study in the Journal of the American College of Nutrition named chocolate milk as an ideal post-workout beverage for building muscle. Compared to plain milk, water and sports drinks, it has twice the protein and carbohydrates, plus it packs an added nutritional bonus of calcium. Wear your milk moustache proudly next time at the gym!