A healthy, balanced post-workout snack is not only important to help your body appropriately refuel after exercise, but it’s also critical in regulating your blood sugar, which is especially important for pregnant and nursing moms. The best post-workout snacks combine fiber, carbohydrates, and protein. Pre/Postnatal nutritionist, Nicole Silber, RD, CSP shares 7 healthy snack ideas that combine all three of these things to give your body the replenishment it truly needs after a workout.
- Chia pudding: Try this easy Chia Pudding recipe made with milk (or dairy free milk of your choice), chia seeds, fruit, and a dash of cinnamon and vanilla.
- Hard boiled egg and avocado toast: Top half of a slice of whole grain toast with 1 thinly sliced boiled egg and 2 slices of avocado. Sprinkle on a spice mix like ground coriander and turmeric, or drizzle on lemon juice, sea salt, and red pepper flakes for a little kick.
- Greek yogurt: No need to buy those expensive whey protein powders. Greek yogurt has one of the highest concentrations of whey protein you can get in its original form. Opt for the 2% varieties rather than the fat-free, which often require sweeteners like syrup and honey.
- Turkey, cheese and thinly sliced green apple stacks: Simple, but balanced. It’s best to buy sliced fresh turkey, but if all you have is the processed, just warm it until it is steaming hot to make sure it is safe to eat.
- Homemade energy bites: Try this yummy recipe for homemade no-bake energy bites. The combination of oats, nut butter and seeds make these bites a delicious blend of fiber, protein, and healthy fat.
- Dates & peanut butter: Take 2-3 pitted dates and spread each with 1 teaspoon of creamy peanut butter.
- Unprocessed energy bars: If on the run and in need of a ready-made snack, one great option is a Raw Crunch bar. Unlike most other bars on the market that can be highly processed or loaded with sugar, these naturally yummy bars are unprocessed and very lightly sweetened.
Happy Snacking!
Nicole Silber, RD, CSP, CLC is a registered dietitian, board-certified specialist in pediatric nutrition, and certified lactation counselor. Nicole has worked with hundreds of children, mothers and families with chronic medical conditions, pre and post-natal nutrition, gestational diabetes, food allergies, picky eating, oral-motor and sensory processing disorders, infant nutrition, breastfeeding, gastrointestinal conditions, prematurity, underweight and obesity. Currently she manages her private practice and frequently teaches Tiny Tasters Workshop series. Prior to her current roles, she served as a clinical nutritionist at the Morgan Stanley Children’s Hospital at New York Presbyterian/Columbia, where she covered the antepartum and postpartum units, and at NYU Langone/Fink Children’s Ambulatory Care Center. Nicole lives in Westchester County with her husband and her daughters, Lily & Luna.