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REFUELICIOUS! A healthy post-workout snack serves several important purposes:

Updated: May 16, 2023

  1. Muscle Recovery: After a workout, your muscles need proper nutrition to repair and rebuild. Consuming a snack that includes protein helps facilitate muscle recovery and growth.

  2. Glycogen Replenishment: During exercise, your body depletes its glycogen stores, which are a primary source of energy. Consuming a snack that contains carbohydrates helps replenish glycogen levels and aids in restoring energy.

  3. Nutrient Replenishment: Exercise can lead to the loss of essential vitamins and minerals through sweat. A healthy post-workout snack can provide valuable nutrients to replenish what was lost during physical activity.

  4. Hydration: Proper hydration is crucial for optimal performance and recovery. Choosing a snack that includes hydrating components like fruits or vegetables can contribute to rehydration after exercise.

  5. Satiety and Hunger Management: A balanced snack after a workout can help satisfy hunger and prevent overeating later. Including a mix of macronutrients such as protein, carbohydrates, and healthy fats can promote feelings of fullness and satiety.

Remember, a healthy post-workout snack should align with your dietary preferences and goals. It's always a good idea to consult with a nutritionist or dietitian for personalized advice based on your specific needs. This is one of my favorite post workout snacks!

Cazzie's Power Toast

1 slice of healthy whole-grain bread

cottage cheese ( vegan or regular )



mushrooms (I like shiitake)

sunflower seeds

fruit of your choice

Place the bread in a pan with some olive oil. Cook on both sides.

Cut toasted bread in half and place on a plate. In the same pan add more olive oil, sliced up mushrooms, salt and pepper. Sauté until tender.

Layer some cottage cheese and avocado on top of the toast. Top with the sautéed mushrooms. Add shredded greens of your choice with a drizzle of olive oil. Sprinkle some toasted sunflower seeds.


smoked paprika or sumac


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