Have you often wondered what you should eat after a hard. I sure have especially since there are so many different opinions. One thing for sure is that it’s important to have a lean protein source, good source of carbs, fruit and vegetables. So I thought I would highlight what works for me and are quick and easy.

1. Sandwich with 1 slice of whole wheat bread and 4 ounces of a lean protein like turkey or tuna. I like to drizzle a little olive oil and lemon on it. Another favorite is spreading a ripe avocado on the bread and don’t forget to garnish it with lettuce and tomato to get a little extra veggie. This is a great combination of carb, protein and healthy fat for recovery.

2. Fruit smoothie made with any frozen fruit or a banana and greek yogurt is great because I have a hard time eating after working out but I know how important it is. I combine half a banana with greek yogurt or any protein powder and water in a blender for a fast, easy and refreshing snack.

3. Slice banana with almond butter on a brown rice cake when I want something crunchy. I spread 1/2 tablespoon of almond butter on each brown rice cake then top it with half a banana sliced.

4. Low-fat chocolate milk has just the right carb to protein ratio for restoring lost glycogen and repair muscle tissue. The best part is it’s so easy to take with you.

5. Hummus with baked whole wheat pita chips is another perfect protein to carbs ratio. Hummus is loaded with protein from the chickpeas it’s made from and the baked whole wheat pita chips will keep you going for hours.

So remember carbohydrates and protein need to be combined for optimal recovery. The bodies main source of fuel is carbs and it’s critical to replace what was used since the body can only store a certain amount. It’s also vital for the growth and repair of muscle tissue to refuel with high-protein snacks within 30 minutes after. This will reduce soreness so aim for 20g of protein combined with a healthy carbohydrate.

Happy snacking!