A long, hard, strenuous, workout deserves a snack, but did you know that the food you choose is just as important as the actual workout itself?

For many people, exercise has become an excuse to eat whatever you want. Not just right after the workout, but throughout the entire day. This can be especially harmful since the metabolism is jump started after a workout, increasing one’s appetite throughout the day. With this mentality and an increased appetite, it can lead to over eating and reaching for the wrong type of food.

On the other hand, one might think that not eating at all after a workout will aid in weight loss, when in actuality, a small 200 calorie snack can prevent you from pigging out down the road with a 800 calorie snack. Having a post workout snack also helps in keeping your metabolism rev’ed up. One should grab a snack 30 minutes to 2 hours after a workout.

So, what should you eat when you get home from the gym?

To contrary believe, carbohydrates are essential to a post-workout snack and should make up about 60% of it. During a workout, the glycogen storage is depleted and should be replenished and refueled to make it through the day without overeating. A post-workout snack for moderate exercise should include 30-50 grams of carbohydrates.

Second, the snack should include some sort of protein which aids in rebuilding muscle.

Here are 7 great post workout snack that will leave you full and keep you going throughout the day:

* Egg Sandwich: 100 calorie English muffin with egg whites

* Fruit and Yogurt mixed with a small amount of granola

* 1 tbsp peanut butter and 1 banana on a rice cake

* Low fat fruit smoothie and protein powder

* High fiber crackers and low fat cheese

* Low sugar fruit juice and a hand full of Nuts

* Cottage cheese and fruit

Question: What is your favorite Post-Workout Snack?

I love making fruit smoothies after my workout!

Muscle soreness is a great way of your body telling you how effective your workout was the day before, but it can also get in the way of everyday activities and make it harder to hit the gym on a daily basis. Here are some tips to prevent this:

Exercise

Yep, you heard me… exercise. When I wake up and can barely get out of bed due to my workout from day before, it can be so easy to skip out on the gym and use the soreness as an excuse. Exercise can actually help decrease muscle soreness though. Of course you want to give each muscle group a break so don’t workout the same group of muscles the next day.

Stretch

Make sure to save 15 minutes at the end of your workout to stretch. This will prevent lactic acid from building up in your muscles, which is a key factor in muscle soreness. Hold each position for at least 20 seconds and do not bounce.

Warm Water Bath / Show / Steam Room

15 minutes of this heat will draw your blood to your periphery, supplying muscles with the nutrients needed to repair. Once your body cools down, the blood is redirected, taking way all the waste product from your workout.

A Massage

Getting a loved one or a friend to massage those aching muscles will help to warm up them up and get the blood flowing to them faster. Therefore it creates the same affect as a warm water bath but it’s always nice to have an excuse for a massage… just don’t let your spouse find out ?

Time

DOMS- Delayed Onset Muscle Soreness is that feeling of stiffness, swelling, strength loss, and pain 24-72 hours after your workout. This soreness will be different for everyone and not everyone will even experience this, but the more you workout and hit the gym the less time it takes to heal. Although be careful, if you notice the pain is just increasing and not improving, you might want to give it a break for a day.

Antioxidants

The whole point of weight lifting is to create microscopic tears within your muscles, causing your muscle to rebuild. When this occurs, oxygen radicals are released causing cellular damage. Vitamin C and E are great antioxidant defenders against free radical damage. Grapefruits, melons, berries, lemon juice, and oranges are great sources of vitamin C. Wheat germ oil, vegetable oil, nuts, dark green veggies, and whole grains are great sources of vitamin E. Eating this for a post-workout snack is a great way to prevent soreness!