Hello friends and happy Friday to you! We made it through another week and hopefully you have some fun or relaxing plans for the weekend. My weekend once again will most likely include a lot of yummy food and football, but I’m totally OK with that!
Today for Friday Favorites I wanted to share one of my favorite post workout snacks for muscle recovery. I know it can be hard enough finding the time to workout, that planning a post workout snack too may seem impossible, but it’s not as difficult as you think. And eating specific nutrients post workout is just as, if not more important than planning a pre-workout. Your body uses a ton of fuel during a workout and that fuel needs to be restored. Speaking of recovery, the use of complete amino acids supplement can help improve muscle recovery post-workout, as amino acids is said to improve protein synthesis. The benefits of eating the proper nutrients after a workout are well worth the planning. You can improve your ability to add muscle, reduce muscle soreness, and increase your ability to utilize body fat just to name a few. My friends over at Supplement Mart wrote a detailed post on the Importance and Benefits of Post Workout Supplements and Nutrition and provided me with this great infograph also for your reference.
I haven’t tried too many supplements pre or post workout, but I would love to hear if you have found something that works for you. I know my friend says egg white protein powder works well for her so I might give it a go and apparently there are a huge range of other supplements from sellers like SAS Nutrition Supplements that can introduce you to more supplements. Pre and post workout really is a Science if you have specific goals you want to attain. I do love having these Chocolate Peanut Butter Protein Balls after a workout, in the afternoon as a pick me up snack, or as a little treat after dinner. I make them with chocolate whey protein and the chocolate, peanut butter and dates is such a delicious combo! The oats provide the carbohydrates and the protein powder is, well the protein. A little of both creates the perfect post workout snack for muscle recovery. But I dare you to only eat these post workout, you’ll be craving them at other times of the day as well. 😉
It’s so easy to make your own protein bars and snacks at home when you have a food processor I have been very pleased with my Cuisinart Processor and have also heard great things about the Ninja. I never thought I would use my food processor that often, but now I find myself using it AT LEAST once a week. I use it to make hummus, pesto, cauliflower rice, etc. And I’ve been into trying all different protein bar/ball snack recipes and this has been one of my favorite recipes I keep coming back to.
- 2 cups rolled oats
- ½ cup medjool dates, pitted
- 1 cup drippy peanut butter
- ½ cup honey
- 1 tsp vanilla extract
- ½ cup chocolate protein powder (about 2 scoops)
- pinch of salt
- 1-2 tbsp almond milk or water (optional)
- Place the pitted dates in a bowl and fill with water to soak the dates for about 30 minutes so they soften.
- Place the rolled oats in a high speed food processor (see post for the one I use) process on high for about 30 seconds or until you've turned your oats into oat flour.
- Take the dates out of the water and add the rest of the ingredients to your food processor, process on high for a few minutes, stopping often to scrap the sides. If you feel your 'dough' isn't sticking together add 1 tablespoon of almond milk at a time. I need to do this if I don't use a super drippy peanut butter.
- Scoop a giant tablespoon and roll into a ball. Recipe should make about 20 large protein balls.
- Place protein balls in an airtight container in the refrigerator for at least 30 minutes before eating.
- Store protein balls in the refrigerator for up to a week.
Photo from my Instagram
When I workout in the morning I typically have a smoothie and then some of my Power Oatmeal for my protein and carbohydrates. So I really enjoy these after a midmorning or afternoon workout session.
If you try these protein balls let me hear about it! I suggest also doing my Total Body Cardio and Strength Workout cause it’s a total body killer and you would totally need to refuel your body with these protein balls after.
Thanks to Heather for today’s Friday Favorites link up and Esther, Annmarie, Farrah, and Jess for Foodie Fridays.
What’s your favorite Post Workout Snack?
Do you take any supplements Post Workout?