Smart Snacking After a Workout with Jenna Werner, RDN

​We have all heard the phrase, “abs are made in the kitchen.” This isn’t just a good Instagram quote, but an incredibly true statement. Exercise and nutrition go hand in hand, and when both are done properly, it is much easier to reach your personal health goals! 

​It is essential to eat post-workout. According to Registered Dietician Nutritionist (RDN) Jenna Werner, whether it’s a meal or just a snack, you should aim to eat no more than 2 hours after a workout, but the sooner the better (after heavy weight training you should have a goal to eat within a half hour). 

Read on for more nutritional tips and easy + smart recipes from Jenna.

You should think of the food you eat post workout as your recovery aid. These recovery foods are a key way to restore energy exerted, repair muscles, and rebuild tissue that breaks down during exercise.

​So what to do post workout? Here a few tips!

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Drink Up

​It’s so important to drink water, especially during the summer; you need to replace your lost fluids! Staying hydrated pre, during, and post-workouts is key! If you ever feel “thirsty there is a good chance you are already dehydrated, prevent this by staying on top of your fluid intake all day, aim to drink 6-8 eight ounce glasses a day or more.

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Snack Time

Have a snack that is a balance of complex carbohydrates and protein. This balance is the perfect fuel post workout. Together they help rebuild your muscles, stimulate development of new muscle tissue, and re-fuel your system! A few good snack ideas are:

•  1 tbsp nut butter + 1 piece of fruit
• 1 tbsp nut butter  + 1 brown rice cake
• 2 tbsp almonds + 1 piece of fruit or 1/2 cup berries
• 1 home-made protein shake – made with 1 scoop whey or plant based protein + ½ cup of fruit and ½ cup almond/coconut or low fat milk (plus water)
• 2 energy bites! (Recipe here!)
• 1 plain 6 oz. Greek yogurt + ½ cup berries
• 1 low fat cheese stick  + 1 apple
• 1 hard-boiled egg + piece of fruit
• Home-made trail mix (mix of whole grain granola, nuts, seeds and dried fruit)

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Or, have a meal

Post-workout snacks are not necessary if you are going to eat a meal within the hour! Focus on lean proteins, whole grain carbohydrates and vegetables to fill you back up! On Ketanga's recent Pilates, Barre, & SUP fitness retreat in Montauk, NY, Jenna prepared a delicious, nutritious, and smart meal for the group after a morning workout. See below for recipes featuring Banza Pasta, a low-carb, high-fiber, high-protein, chickpea-based pasta!

Banza & Kale Pesto:
Ingredients

• ¼ cup Pumpkin Seeds
• ½ cup fresh Basil leaves
•  Juice of ½ Lemon
• 2-3 cloves Garlic
• ¼ cup Extra Virgin Olive Oil (add small amount(1 tbsp at a time) extra if needed to blend further)
• Sea Salt & Pepper, to taste
• ¼ cup Sun Dried Tomatoes
• ¼ cup Parmesan Cheese
• 1 cup (or more) Kale

Additional Ingredients:

• 1 box Banza pasta
• Sliced cherry or grape tomatoes, to preference
• Lots of extra kale!

Instructions:

1. Make Banza pasta according to package.
2. While pasta is cooking, prepare pesto by placing all ingredients in a food processor or high power blender. Adding in extra EVOO at 1 tbsp at a time if necessary to loosen up pesto. May also add in 1 tbsp of water at a time in place of EVOO as an option. 
3. Slice grape or cherry tomatoes and mix with pasta & lots of extra kale! Pour pesto on top and mix well. Serve hot or cold! 

Greek Banza Pasta Salad:
Salad ingredients:

• 1 box Banza pasta
• ½ Red Onion, diced
• ½ cup sliced Grape Tomatoes
• 1 Cucumber, diced
• ¾ cup sliced, pitted Olives (Kalamata)
• 1 Green Pepper, diced
• ½ cup Feta Cheese, crumbled
• Mixed Greens

Vinaigrette Ingredients:

• ¼ cup Red Wine Vinegar
• 2 tbsp, fresh squeezed Lemon Juice
• 1 Garlic Clove, minced
• 2 tsp dried Oregano
• ¼ cup Extra Virgin Olive Oil
• 1 tbsp Honey

Instructions:

1. Cook pasta according to box.
2. Prepare all veggies as noted in ingredient list. Mix all together in a large bowl over mixed greens.
3. Prepare dressing in a blender. Start by adding in olive oil and vinegar. Then lemon juice, garlic, oregano and honey. Pulse shortly in blender until all is mixed well.  
4. Pour over veggies and pasta and enjoy!

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Happy Sweating & Happy Eating!
 
For more about Jenna A. Werner, RDN, follow her on Instagram  @happyslimhealthy and visit her website,  www.happyslimhealthy.com
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