Replenishing after a long and tough sweat session is one way to nourish the body and mind. During exercise, glycogen stores are used to fuel you through the workout. While these stores diminsh, the body also breaks down muscle and red blood cells and uses your hydration to cool you by way of sweat. It is important to replace glycogen stores, adequatly hydrate during and post-workout and also rest and relax to allow your body the chance to recover.
Why is this important?
You've devoted specific time in your day to exercise and physical activity. Your goals here are typically to make your heart stronger, make your body stronger and ultimately shed unwanted fat. As you exercise, you will build muscle, which in turn will be used as a power house in your body, increasing your metabolism and burning a higher amount of calories, even when you are simply sitting at work!
As you exercise, you are actually breaking down your muscle. As you replenish, rest and recover during the days after a workout, this is when the magic happens. The muscle rebuilds to be stronger, tighter, and even smaller! Have you ever said, "Oh, I just want to achieve that 'toned' look?" We all have! And this is essentially what will do that!
However, to achieve this rebuilding, we must adequately replenish after a workout. It is important to consume good quality carbohydrates, protein and fat as balanced fuel for your muscle to use while repairing and recovery.
It is also important to provide yourself with food that will satisfy. This will ward off any hunger and prevent you from overeating later as your body is searching for replenishment! Treat your body as a temple and truly nourish it! Listen to your hunger and honor it. Your body is an efficient machine, but needs delicious fuel to properly run!
Now let's be realistic, most people don't have the luxury of heading home right after a workout to create a nice, balanced meal right? This is why I love to bring on-the-go snacks to ensure I am getting quality calories, good protein, complex carbohydrates and healthy fats as a way to replenish from the workout and also power me through the rest of the day!
These gluten-free no-bake bites are the perfect companion for just that! With only a few ingredients (and things we typically already have at home!) they can be prepared a week ahead of time and a few can be brought, in a small tupperware, in your bag, as a way to nourish and replenish after a day's workout. These can also be eaten as a mid-morning or mid-afternoon snack as they are nicely balanced and did I mention...delicious!
Post-Workout Energy Bites
Servings: 16 balls | Prep time: 5 minutes | Cook time: 30 minutes (Chill)
1 c oats, instant (gluten-free)
1/2 c organic peanut butter, or your favorite nut butter
1 T honey
1 c unsweetened coconut flakes
1/2 c ground flaxseed
1/2 c mini chocolate chips
1 T vanilla
Mix all ingredients together until thoroughly incorporated.
Chill in fridge for 30 minutes.
Roll into balls and serve.
Keep in airtight container in fridge for up to one week.