Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!
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I’m overweight and need to lose another 50 lbs. I exercise regularly and usually at high intensity (I just did a triathlon last Saturday – yay me!). I’m looking for something nutritious with carbs and protein that will help me recover from my workouts. I want to stay away from foods that are high in fat, sugar, calories, and artificial ingredients. Oh, and the snack needs to be portable without having to be kept cold. Have I asked for the impossible?! — Mary
Congratulations on completing the triathalon!
A blend of carbohydrates and protein after a workout is the perfect nutrient mix to refuel tired muscles. Aim for mostly carbohydrates and some protein and, of course, remember water! Carbohydrates are very important, especially following a high intensity workout because a majority of the fuel used by the body for high intensity workouts comes from forms of carbohydrates in the body, such as glucose (blood sugars) and glycogen (stored carbohydrates). Replenishing carbohydrates after a workout helps to refuel your tired muscles and prepare your body for the next workout.
There are a few great snacks that incorporate both carbohydrates from dried fruit and protein from nuts and/or seeds:
- Organic Raw Cacao Goji Energy Squares – Two squares have 100 calories, 15 grams of carbohydrates and two grams of protein
- Honey Pistachio Energy Squares - Two squares has 120 calories, 12 grams carbs and 4 grams protein
- Cranberry Apricot Energy Squares - Two squares will have 130 calories, 12 grams carbs and 5 grams protein.
Another great option is to add 1-2 ounces of dried fruit to your almonds (or your favorite nut). Try dried apricots (29 grams of carbohydrates per 1.4 ounces) or dried cranberries (33 grams of carbohydrates per 1.4 ounces).