Top 5 Post-Workout Snacks

  • By RRC
  • 17 Aug, 2017

Just hit the gym, and need to restore those sore muscles? Long run, and you’re looking to refuel?

After exercise and some intense calorie-burning, it is extremely important to replenish your body with the proper nutrients so that your body and muscles can recover. Here are the top 5 snacks to have after a sweaty session on the treadmill:

1. Greek Yogurt:

This is a snack that is not only packed with protein, but also can be easily added to other dishes or mixed with your favorites. Greek yogurt is a great addition to a smoothie, mixed with some fruit and granola, or added to dips and sauces! Why is Greek yogurt so good for you?
Greek yogurt is full of calcium, which is excellent for bone health and muscle development.
  • It contains probiotics, and these promote a healthy gut. This bacteria helps you properly digest foods, boosts your immune system, and decreases stomach issues.
  • It is rich in amino acids, which are the building blocks for regenerating muscle tissue and repairing fibre damage.

2. Fruit and Nut Butter:

Pair a crunchy apple or ripe banana with some delicious nut butter (and if you have allergies, sun butter is a delicious nut-free alternative). It’s the perfect salty-sweet treat, and low-maintenance to prepare. Why is an apple and peanut butter so good for you?
  • Peanut butter for example, is high in monosaturated fat. Don’t let the word “fat” scare you- it’s extremely important! It helps your body burn fat, while continuing to build muscle. It also has other benefits, like lowering cholesterol and reducing heart disease. 
  • Peanut Butter is a rich source of plant-based protein. It not only repairs muscle, but it also fills you up. This is key to making sure your body is satiated after a big workout, and you’re not over eating or binging later on in the day
  • Apples are rich in fibre, and are also packed with natural sugars, which will help replenish any sugar you flushed out which you were sweating during your workout!

3. Sweet Potato:

Sweet potatoes are not only delicious, but they’re nutritious! Making a small batch of sweet potato fries is a great way to refuel after a workout, and feels as delicious and sinful as going for fries and a burger. Check out our recipe for sweet potato fries here to get your fix. Why are sweet potatoes so healthy?
  • After a workout, the body’s glycogen level drops, and sweet potato helps restore the glycogen levels
  • They are anti-inflammatory, which helps with muscle repair and soreness

4. Eggs:

Sunny side up, scrambled, poached or over easy? Whether you like your eggs as an omelette or with toast, these are an excellent and delicious source of nutrients. What do amazing things can eggs do for you after a sweat session at the gym?
  • At only 70 calories each, eggs pack almost 7g of protein 
  • Eggs are one of the few foods that naturally contain vitamin D. After a workout you’ve already gotten tons of endorphins, but Vitamin D also plays an important role in regulating moods and warding off depression

5. Oats:

not just for breakfast! Oats are a delicious snack, especially topped with berries (for an extra bit of hydration), and topped with a bit of nut butter for added protein. Why are oats so great after the gym?
  • Oats give the body energy, so that you can continue to build strength and have an intense workout.
  • Oats are a complex carb, and the body uses these carbs for energy like it is supposed to, instead of breaking down the protein from your foods or in your body.
  • Oatmeal has lots of fibre and burns very slowly in your body, keeping you satiated for a long period

What do you like to munch on after exercising? Let us know!

The Personal Gourmet Blog

By RRC 20 Nov, 2017
Eating healthy and clean can get particularly tricky when it comes to eating out or going for drinks with friends and colleagues. Restaurants tend to serve food in oversized portions, dose most meals with too much oil, and everything is made with gratuitous amounts of salt and sugar. 

As someone keeping healthy eating in mind, how is it possible to have an enjoyable night out, without compromising your healthy routine? Never fear- we have a few hacks to keep your clean eating in check during a night out!
By Vinson Man 08 Nov, 2017
1. Make A Green Smoothie:
pack your morning with punch, and start with a green smoothie. It’s common for most smoothies to be loaded with lots of fruit and yogurt- instead, try making your smoothie based a bed of leafy greens like spinach, kale, or collard greens. Add a handful of berries for some added sweetness, and protein powder to keep you satiated all morning!
By RRC 27 Oct, 2017

We know ours! Pumpkin Chocolate Chip Protein Bites. Ditch the candy corn and try these no-bake, easy to make, and less-than-10-ingrediant bites!


  • 3 cups of oats
  • 1 cup pumpkin puree
  • 1 cup peanut butter (or nut butter of choice)
  • 2/3 cup pure maple syrup 
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 Tbsp vanilla extract
  • 4-6 Tbsp ground flax seeds 
  • 1 cup of chopped assorted nuts (walnuts, cashews, peanuts, or pecans)
  • 1/2 cup mini dark chocolate chips


  1. Combine all ingredients together in a medium bowl until very thoroughly mixed.
  2. Roll into balls of about 1″ in diameter.
  3. Place on a cookie sheet covered in parchment paper & freeze one hour.
  4. Store in an airtight container and keep refrigerated for up to 1 week.

By RRC 27 Sep, 2017


  • 1 tsp pure vanilla extract
  • 1 1/2 tsp apple cider vinegar
  • 1 1/2  tbsp maple syrup
  • 1.4  cup milk
  • 1/3 cup finely grated zucchini
  • 1/2  flour
  • 3 tbsp oat flour
  • 1/4  tsp cinnamon
  • ¼  tsp salt
  • 1 tsp baking powder
  • Optional: chocolate chip, slices of banana, blue berries 


  1. Whisk together the vanilla, vinegar, maple syrup, milk, and zucchini in a bowl.
  2. In a separate bowl, stir together all remaining ingredients- flour, oat flour, cinnamon, salt, baking powder, and chocolate chips.
  3. Mix the wet with the dry ingredients, and whisk to make a batter. ***For best results, refrigerate the batter at least 15 minutes before cooking. 
  4. Grease a medium pan and place over medium heat. Once hot, drop on small ladles of batter. When the edges begin to look dry, flip and cook one additional minute before removing from the pan. Make sure to grease the skillet in between each pancake to prevent your batter from sticking. 
By RRC 15 Sep, 2017

Recipe for: 12 Muffins


  • 2 cups packed, raw kale leaves, woody stalks discarded
  • ½ cup unsalted butter, softened
  • 3/4 cup granulated sugar
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1 lemon, zest and juice
  • 1 ½ cups plain flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt


  1. Preheat oven to 325F. Lightly grease a muffin tray.
  2. Tear the kale leaves into bite-sized pieces and steam for 5-6 minutes until tender. Once softened, drain the water, and puree the leaves in a food processor.
  3. In a large bowl, mix together the butter and sugar until light and fluffy. Beat in the eggs, one at a time, and then beat in the kale, vanilla, lemon zest and juice.
  4. Sift in the flour, baking powder and salt and stir to gently combine.
  5. Fill the muffin cups ¾ full and bake for 15-20 minutes. 
By RRC 25 Aug, 2017
Heart disease is the leading cause of death for both men and women—and claims more lives than all forms of cancer combined. Having a cardiovascular disease can also take an emotional toll, affecting mood and overall quality of life. While weight control and regular exercise are critical for keeping your heart in shape—the food you eat is the key to a healthy heart. By adopting better eating habits, it’s possible to have lower cholesterol, prevent heart disease and high blood pressure, and take greater control over the quality and length of your life. No single food can make you magically healthy, so your overall dietary pattern is more important than specific foods. Instead of fried, processed food, packaged meals, and sugary snacks, a heart-healthy diet is built around “real,” natural food. Here are some of the best foods to eat for a healthy, happy heart:
By RRC 21 Aug, 2017

Prep Time: 25 minutes
Cook Time: 65 minutes

Serves 10

By RRC 17 Aug, 2017
After exercise and some intense calorie-burning, it is extremely important to replenish your body with the proper nutrients so that your body and muscles can recover. Here are the top 5 snacks to have after a sweaty session on the treadmill:
By RRC 15 Aug, 2017

Prep Time: 10 minutes
Cook Time: 35 minutes

Serves 6

By RRC 10 Aug, 2017

Prep Time: 10 minutes

Cook Time: 12 minutes

Serves 4


  • 12oz raw shrimp, peeled and deveined, and tail removed
  • 8 oz cleaned squid cut into rings
  • 12 mussels, scrubbed 
  • 8 oz linguini 
  • 1 cup thinly sliced red onion 
  • 1/2 cup thinly sliced red bell pepper 
  • 1/2 cup thinly sliced zucchini
  • 3 tbsp olive oil, and 1 tbsp
  • 3 tbsp freshly squeezed lemon juice
  • 2 tsp minced fresh garlic
  • 1 tsp hot chili sauce, or to taste
  • 1/3 cup chopped cilantro
  • Salt and Pepper to taste


  1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil. 
  2. Place the shrimp, squid and mussels on the prepared baking sheet. Roast for 8 minutes, or until the mussels open. Remove from the oven and keep covered.
  3. While the seafood roasts, cook the linguini in boiling water until al dente, about 8 minutes. Drain, reserving 2 Tbsp of the pasta water for the sauce. Set aside.
  4. While the pasta cooks, spray a large non-stick skillet with cooking oil, add the 2tsp of olive oil and place over medium heat. Add the onion, bell pepper and zucchini; stir-fry for 4 minutes, just until the vegetables begin to soften. Add the seafood, pasta, the final tbsp. of olive oil, reserved pasta water, lemon juice, garlic, chili sauce, cilantro, salt and pepper. Toss well and serve. 

Nutritional Analysis per Serving (1/4 of the recipe)

  • Calories 491 
  • Protein 32 g 
  • Fat 17 g 
  • Saturated Fat 2.5 g 
  • Carbohydrates 52 g 
  • Cholesterol 230 mg 
  • Sodium 379 mg 
  • Fiber 3.4 g 

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