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Your workouts should be tough. Trying to figure out what to eat post-workout should be easy. However, your go-to wintertime snack might turn into a runny mess in your gym bag while you’re in the midst of your summertime sweatfest. With a little thought and very little time, you can create perfect summertime snacks that will give you the nutrition you need and keep the hungries at bay between meals.

There are three criteria for a perfect summertime post-workout snack:

– It shouldn’t melt into sticky goop in a hot gym back or in the car.
– It should be a balance of protein, vitamins, and minerals to boost your energy.
– It should enliven your senses and taste good!

Bars are a decent choice for on-the-go snacks. If you buy pre-packaged, the experts at Precision Nutrition (PN) advise NOT to put it in your cart if it has ingredients that you wouldn’t find on your kitchen shelves. In other words, if it’s full of chemicals and preservatives – don’t buy it! Instead, if you want to go the pre-packaged route, look for bars that have just a few simple ingredients.

Better yet – make your own!

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Summertime Snack Packs to Fuel Your Fitness


Here’s a recipe based on PN’s “Near Perfect Bar,”

Place in Bowl:
– ½ cup organic Molasses
– ½ cup organic Almond butter (or any nut or seed butter)
– ¾ to 1 cup vanilla or unflavored protein powder
– ¾ to 1 cup organic dried cranberries, raisins, dates or figs
– ½ cup organic shredded coconut

Work ingredients together with your hands until you can shape the mixture into bars. Place in refrigerator to firm-up.

Trail Mix is another good option. Choose your ingredients wisely and toss together a tasty mix that is full of protein, vitamins, and minerals. It’s a cinch.

Pull together your ingredients from five basic categories – seeds, nuts, grains, dried fruit and an unexpected “extra” (like ginger, cayenne, cinnamon or anything else bright and lively). Avoid chocolate, carob chips, yogurt-covered raisins and anything else that might melt.
If you choose from those categories, you’ll also hit the mark when it comes to contrasting textures (crunchy and chewy) and flavors (sweet and salty).


Try this simple spicy mix from Greatist. They call it “Exotic!”

Mix together handfuls of:
– Peanuts
– Raisins
– Puffed Rice
– Small Pretzels

Add a dash of Curry Powder
And a pinch of Cayenne.

If sweet is more your thing, try a Tropical Mix from Greatist:

– Cashews
– Brazil Nuts
– Dried Mango
– Coconut Flakes
– Banana Chips

If you want more tips on summer snacks and making sure your energy needs are being met, HealthSPORT is offering nutrition coaching this month. Get one-on-one tips that are catered to you. A Precision Nutrition coach will listen to your likes, learn about your lifestyle and help craft a customized plan that will work!

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