ACE 7 Post Workout Snacks and How to Know if you need one!

Here are 7 great post-workout snacks that fuel your body and should be consumed with 8-12 ounces of water:

1. Non–Fat Greek Yogurt with Fruit;  Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you'll quickly rebuild your energy needs.
2. Banana with 1 Tablespoon of Almond or Nut Butter;  Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.
3. Low–Fat Chocolate Milk:  Did you know that low–fat chocolate milk is one of the best–kept secrets for recovery? It has just the right protein to carbohydrate ratio to restore lost glycogen and repair muscle tissue. Exercise scientists say this recovery drink is most useful for competing endurance athletes who need to sustain a level of performance—such as long–distance runners, cyclists, swimmers and triathletes. Another plus is that this drink can be easily transported.
4. Tuna on Whole Wheat:  If you're a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It's an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.
5. Frozen Whole Grain Waffles Topped with Greek Yogurt and Almond Butter:  If you're a waffle lover and want to enjoy this treat guilt-free, there is no better time to eat this heavenly food than after a solid workout. Top the waffle with low-fat Greek yogurt and one tablespoon of almond butter, and you'll get the ideal ratio of carbs, protein and healthy fat needed for recovery.
6. Whole Wheat English Muffin with Sliced Turkey Breast and Hummus:  Like hummus? Eat up! Combined with a whole wheat English muffin or a whole wheat pita, this combo makes for a great protein/carb recovery food. Note: Whole wheat will release energy slower into your body than white bread. Wheat bread will also satisfy your hunger longer than the high-caloric fluffy white stuff. Once again, if you're watching calories, ¼ cup of hummus on one whole wheat pita adds up to about 300 calories.
7. Protein Shake with Banana:  A protein shake made with 2 scoops of whey protein powder and ½ banana is ideal for recovery. I pack my pre-made protein shake into my gym bag so I can have it on the way to work after my morning workout. This is ideal for busy people on the go. Remember that refueling within the 30–minute window after a hard workout is critical to reaping the full benefits of proper recovery.

Here are 3 clues to help you prevent overeating after a workout:
1 - Did you break a sweat during your workout? If you had a short and light workout session and your skin remains fairly dry, it's good to rehydrate with water, but not necessary to recover with food or a sugary beverage.
2 - Was your heart rate elevated? Exercising at a low–intensity rate for a short period of time certainly is better than no exercise at all, but you won't deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.
3 - Was your breathing labored? A 60–minute moderate–intensity spin class, dance class or power yoga class can elevate your heart rate and leave you breathing hard at times, which means you're burning calories and earning the health benefits. Enjoy your post–workout healthy snack, but count it toward your total daily caloric intake, not as a way to justify a recovery meal.