Fueling your body after a workout is crucial if you want to maximize your results. But you can’t just eat anything – there are certain foods you need to avoid and others you should pay closer attention to. Not sure how to get started? Don’t worry – here are a few post-workout recipes that can help you achieve your fitness goals:
1. Banana Cream Pie Smoothie
This refreshing smoothie from Cooking Light magazine tastes just like a rich milkshake.
- 1 cup sliced ripe banana
- 1 cup vanilla low-fat yogurt
- 1/2 cup 1 percent low-fat milk
- 2 tablespoons whole wheat graham cracker crumbs
- 1 tablespoon non-fat dry milk
- 1/2 teaspoon vanilla extract
- 3 ice cubes
- Graham cracker crumbs for garnish
Place banana slices on a plate and transfer to the freezer to sit until firm – this should take about an hour. Set an alarm on your favorite Baby-G watch to keep track of time!
Once they’re ready, place the frozen banana slices and remaining ingredients in a blender, processing until it reaches a smooth, creamy consistency.
Pour smoothie into a cup and garnish with graham cracker crumbs.
2. Protein Pancakes
This recipe from Muscle and Fitness magazine is packed with protein and carbs and makes the perfect breakfast after a morning workout.
- 4 egg whites
- 1/2 cup rolled oats
- 1/2 cup cottage cheese
- 1/8 teaspoon baking powder
- 1/2 teaspoon pure vanilla extracts
- Fresh berries or banana slices
Grease a skillet and place it over medium-high heat.
Mix the egg whites, oats, cottage cheese, baking powder and vanilla extract in a medium bowl until fully combined.
Once the mixture is smooth, pour batter onto the hot skillet, one pancake at a time. Cook until the edges bubble, flip and cook for an additional 60 seconds. Continue process until you use all of the batter up.
Top with fresh berries and banana slices and enjoy!
3. Berry Parfait Yogurt Freeze Pops
This recipe by food blog Well Plated might seem like a fattening dessert, but each serving is only 89 calories.
- 3 cups of roughly chopped fresh or frozen fruit – cherries, blueberries and raspberries make a great combination
- 2-4 tablespoons of honey or agave nectar
- 1 teaspoon pure vanilla extract
- 1 1/2 cups plain Greek yogurt
- 1/4 cup skim milk
- 2/3 cup prepared granola
- Freeze pop molds
- Freeze pop sticks
Place the fruit and 2 tablespoons of honey or agave nectar in a small saucepan and set over high heat. Bring to a simmer until fruit reaches a thick, jam-like consistency. Cook for an additional 10 minutes, stirring occasionally. Remove mixture from heat, stir in the vanilla extract and set aside to cool to room temperature.
In a medium bowl, mix the Greek yogurt, milk and 1 tablespoon honey or agave nectar until well combined.
In a small bowl, stir the granola and 1/4 cup of the yogurt mixture until coated.
To prepare your freeze pops, spoon an even dollop of the yogurt mixture into each mold. Top with a small scoop of granola and a spoonful of the cooked fruit. Give the mold a light tap to remove the air pockets and continue layering until you fill each mold to the top.
Tap the molds on the counter one more time and insert a freeze pop stick into each prepared mixture.
Transfer to freezer and let sit until solid – this should take about 6 hours. Enjoy after your workout or as a late night guilt-free snack!
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