Do you eat a recovery snack after your workout or training? By eating a carb:protein snack within 30 minutes of your workout, you help repair and rebuild muscle, and replenish your energy.

What you eat depends on the intensity and duration of your workout. For example, a 30-min walk may only need a smaller 100-200 calorie snack, versus a 90-min soccer or lacrosse training where you ran 6 miles will require twice that or more.

Here are 5 quick and delicious recovery snack ideas:

• Apple or Banana with nut butter (or whole almonds).

• Kefir milk.

• Greek or Icelandic yogurt, walnuts, blueberries.

• Bagel sandwich with 2 eggs fried in olive oil, topped with Swiss cheese, and spinach.

• Chicken and wild rice soup, and a Turkey wrap with cheese, red peppers, and spinach.

Happy snacking!!