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Post-Workout Snacks


What could be better than finishing an intense workout knowing that there is a fabulous post-workout snack waiting for you!  Your body is going to be craving protein and carbs to replenish your fuel and repair your muscles post-workout. Rule of thumb when refuelling, try to eat your snack 20-30 minutes following your workout and try to keep it around 200 calories. The training facility I use doesn’t have a smoothie bar, so if I forget my snacks, I head over to Natures Fare Market. The options in a health food store are endless when it comes to post-workout snacks. So what are some great 200 calorie options?

Option #1 – 1 piece of fruit with nuts and an Almond Milk Latte

Option #2 – A rice bowl with lean protein

Option #3 – Plain Greek yogurt with stevia (to sweeten) and fresh fruit

Option #4 – Make your own smoothie. My favourite is a Chocolate Kale Protein Smoothie. This beverage is packed full of goodness that will re-fuel your body and help you avoid crashing after your workout.


  • 2 cups fresh chopped kale
  • 4-6 ounces almond milk
  • 1 scoop chocolate protein powder (I use New Zealand Chocolate Whey)
  • 1 spoonful peanut butter
  • ½ banana
  • 1 handful of ice
  • Blend and enjoy!

Option #5 – Chocolate Protein Crispy Bars. These delicious bars are quick and easy to make. I love knowing exactly what ingredients are going into my snacks, which is why home-made is always the best way to go! If the picture at the top of the page started to make your mouth water, go check out our members-only recipes where I just posted the receipt for these tasty little treats!

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