Do you ever think about your post workout snacks during your workout? We're guilty as charged! We know you're busy and barely have time to work out, let alone plan your post-workout snack, but replenishing all your nutrients and protein after a work out is essential. We promise to keep it simple and easy for you...


Here are 5 snack ideas you can indulge in post-workout... GUILT FREE!



1. Greek Yoghurt + Fruits

Combine a handful of mixed berries (strawberries, blackberries,raspberries.. anything really!) with about a cup of plain nonfat Greek yogurt. Each serving of this yummy snack has about 150 calories, 20 grams of carbs, 7 grams of fiber and 20 grams of protein. The combination of protein and carbs helps fuel recovery, replenishes energy stores and repairs muscle!


2. Banana + Almond Butter

Bananas are low in calories but still offer a good deal of potassium and electrolytes lost during your exercise. It also has enough carbs to replenish your energy! The almond butter provides about 10 grams of protein to help muscle recovery, some salt for electrolyte balance and healthy fats for brain health. This snack is also easy to take with you anywhere! PSST. We do an incredible all natural Almond Nut Butter that is 100% filled with lightly roasted whole almonds which are stone-grounded into a silky-smooth butter. Just like all our products, there isn't any added salt, sugar or oil! You can find out more about our Almond Nut Butter here.


3. Fruits... Specifically, watermelon!

Eating watermelon after a workout is an effective way to rehydrate and replenish electrolytes that you lost through sweat, it also helps refill depleted glucose stores. We recommend snacking on about four cups of melon because it provides about 50 grams of carbohydrates, which is the recommended intake to replace lost energy stores fully!


4. Chicken + Quinoa

For an alternative way to replace carbohydrates... combine about 3 handfuls of chicken with a half-cup of quinoa! This combination provides about 22 grams of protein, 50 grams of carbs and a substantial serving of fiber, B vitamins and iron. This snack is also a great way to recover your muscles after a challenging workout.


5. Healthy Trail Mix

High protein content, healthy fats, dietary fibre and minerals make trail mix a healthy post-workout snack. The best part? Trail mixes are a quick, mess-free, and portable option—the perfect post-workout snack for anyone on the go. If making your own trail mix is too time consuming, or you're not too sure what nut combinations to play with... you're in luck, we offer two amazin' choices for you! You can take your pick at our Antioxidant Berry Trail Mix or High Protein Trail Mix. Both trail mixes are packed with protein and high in fibre, this trail mix will keep you full and focused throughout the day. If plain nuts are not your thing... we have a bunch of flavoured Nut Mixes which are healthy too!


Putting it all together... Consuming a proper amount of carbs and protein after exercise is essential. It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. Gentle reminder that if you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal. Of course not forgetting to hydrate yourselves! Replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.