Whether you’re a runner, yogi, gym-goer, or all of the above, you’ve expended a lot of energy and it’s time for a snack! Choosing a nutritious post workout snack is essential for nourishing your hard worked muscles. While protein is absolutely important for recovery, it is equally important to include complex carbohydrates as well. This dynamic duo allows your body to replenish its glycogen stores and rebuild muscle, making you stronger for your next athletic performance.
Consider these options for your post-workout fuel:
- Banana and nut butter
- Roasted or raw nuts with dried fruit
- Apple and string cheese
- Yogurt and berries
- Fruit and yogurt smoothie
Or, if you want to get really fancy, try baking cookies that are packed with whole grains, protein, and even some chocolate. The recipe below for Peanut Butter and Dark Chocolate Cookies is not only delicious, but guaranteed to reenergize your body after a workout. Plus, they’re easy to grab-and-go. The ingredients call for brown rice flour, but almond meal, hazelnut meal, or any whole grain flour will do the trick. Similarly, peanut butter is not the only option - experiment with almond, cashew, and sunflower seed butters. Mix and match as you please.
Go ahead, give them a try!
Bite Size Peanut Butter and Dark Chocolate Cookies
1 1/4 cup brown rice flour
1/2 cup vanilla soy milk
4 tablespoons peanut butter, unsalted
1/4 cup dark chocolate chips
2 tbsp brown sugar
1 tbsp butter, unsalted
1 teaspoon cinnamon
1. Preheat the oven to 350 degrees.
2. Combine all dry ingredients in a mixing bowl.
3. Add in the egg, milk, butter and sugar. Stir well.
4. Add the remaining ingredients to the dough and mix thoroughly.
5. Spoon small balls of dough onto a nonstick baking pan. Let cookies bake for approximately 25-30 minutes.
Recommendation: Serve warm with a glass of cold milk!
By Jaime Ruisi
MSCN Candidate OHSU
Noms McGee Blog: http://nomsmcgee.blogspot.com