{"id":479,"date":"2013-02-28T13:53:59","date_gmt":"2013-02-28T20:53:59","guid":{"rendered":"https:\/\/blogs.ubc.ca\/waltergage\/?p=479"},"modified":"2013-02-28T13:53:59","modified_gmt":"2013-02-28T20:53:59","slug":"5-smart-post-workout-snacks-to-help-you-stick-to-your-new-years-resolutions","status":"publish","type":"post","link":"https:\/\/blogs.ubc.ca\/waltergage\/2013\/02\/28\/5-smart-post-workout-snacks-to-help-you-stick-to-your-new-years-resolutions\/","title":{"rendered":"5 Smart Post-Workout Snacks to help you stick to your New Year\u2019s Resolutions"},"content":{"rendered":"

By:\u00a0K.Sophia O’Connor (Year 3 Dietetics)\u00a0<\/strong><\/p>\n

The holidays have come and gone and so have some people\u2019s New Year\u2019s resolutions. This
\nis the month to decide how determined you actually are to sticking to your nutrition and fitness
\ngoals of 2013. Keep the momentum of January going and make these changes part of your new
\nhealthier lifestyle as opposed to being just a phase.<\/p>\n

Whether you are running the trails through Spirit Park, walking with friends, playing intramurals
\nor dropping into yoga class, your post-workout snack is crucial. After exercising, glycogen stores
\nand amino acids are depleted so your body needs fuel to replenish these loses and repair muscle
\ntissue.<\/p>\n

Here is a list of 5 smart, low calorie protein and carb snacks that will replenish your energy postworkout.<\/em><\/p>\n

Peanut Butter and Banana on Brown Rice Cakes:<\/strong>
\nInstead of using bread, choose brown rice cakes which not only offer extra fibre but provide
\nfewer empty carbs and calories. While peanut butter is not only delicious, it provides the body
\nwith protein, essential to post-workout recovery. Including half a banana will not only add some
\nflavour, but because it is a high-glycemic carb, the uptake will be rapid, kicking post-workout
\nfatigue out the door.<\/p>\n

Recommendations: 1\/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes.
\n215 calories<\/p>\n

Hummus and Whole Wheat Pita:<\/strong>
\nIf you feel like something a bit more substantial, this is a great carb\/protein option. Not only is
\nthis snack easy to make, it is inexpensive and keeps well. Hummus is made from pureed
\nchickpeas, giving you both carbs and protein. The whole wheat pita will provide you with slowrelease energy that will keep you feeling fuelled long after you eat. To change it up, toast the pita
\nand cut into triangles to dip into the hummus or cut an opening into the pita and load the
\nhummus in for a snack on the run.<\/p>\n

Recommendations: \u00bc cup hummus, and 1 whole wheat pita.
\n275 calories<\/p>\n

Protein Shake with Banana:<\/strong>
\nThe most obvious choice of a post-workout snack is a protein shake. However, not all shakes are
\ncreated equal and if you\u2019re not careful, you end up consuming way more calories than you
\nactually burned and some contain excess amounts of sugar, artificial flavours and other
\ninvaluable goods. The best shake you can have, is one you make yourself. Skip all the side
\ningredients and stick to the basics. A shake made from whey protein, half a banana and water
\nprovides you with ample protein and carbs and is quick and easy to make.<\/p>\n

Recommendations: 2 scoops of whey protein powder, \u00bd banana, and 2 cups of water.50 calories<\/p>\n

Yogurt and Fruit:<\/strong>
\nLow-fat yogurt can provide you with nearly 15 grams of protein which will replenish the amino
\nacids depleted during your work-out. Fruit provides carbohydrates and add flavour to the mix.
\nTry your favourite berries or slice up some mango, banana or even grapes. Switching up the fruit
\nand yogurt will give you a nice variety of flavours.<\/p>\n

Recommendations: 1 8-ounce container of low-fat yogurt, and \u00bd cup of berries or other fruit
\n180 calories<\/p>\n

You should aim to eat your post-workout snack no longer than an hour after completion and
\ndon\u2019t forget to drink lots and lots of water. Each snack should be chased down with at least 8
\nounces of water.<\/p>\n","protected":false},"excerpt":{"rendered":"

By:\u00a0K.Sophia O’Connor (Year 3 Dietetics)\u00a0 The holidays have come and gone and so have some people\u2019s New Year\u2019s resolutions. This is the month to decide how determined you actually are to sticking to your nutrition and fitness goals of 2013. Keep the momentum of January going and make these changes part of your new healthier […]<\/p>\n","protected":false},"author":13613,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-479","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/posts\/479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/users\/13613"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/comments?post=479"}],"version-history":[{"count":2,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/posts\/479\/revisions"}],"predecessor-version":[{"id":481,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/posts\/479\/revisions\/481"}],"wp:attachment":[{"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/media?parent=479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/categories?post=479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.ubc.ca\/waltergage\/wp-json\/wp\/v2\/tags?post=479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}