healthy snacks

You're famished after a tough, heart-pumping, muscle-burning workout and you're ready to grab a snack. It's important to choose a healthy pick-me-up to refuel your body as well as repair and build your muscles — so no, a doughnut isn't the best choice. Aim for a snack that contains more carbs than protein and a little bit of fat. A rough ratio could be 25 percent protein, 60 percent carbs, and 15 percent fats. Be sure to eat your around 150-calorie snack within 30 minutes of completing your workout. Here are a few you can try.

Vanilla Banana Protein Smoothie

Photo: Leta Shy

Calories: 169
Carbs: 25 grams
Fat: 1 gram
Protein: 16 grams

Honey Cinnamon Chickpeas

Calories: 146
Carbs: 23 grams
Protein: 6.2 grams
Fat: 2.6

Creamy Peanut Buttery Apples With Grapes

Calories: 151
Carbs: 21.5 grams
Protein: 8.4 grams
Fat: 4.2

Keep reading for two more post-workout snack ideas.

The right foods are essential for fueling runs — it can help prevent fatigue, cramping, and next-day soreness. While most experienced runners already have their running meal plans down to a science, marathon expos are always a great place to check out what new products are about to hit the market. Maybe trading your tried-and-true bowl of oatmeal for one of these new offerings will be what it takes to get you to that extra mile!

Koru Yogurt

If popularity was any indication, it looks like Koru could be the biggest thing since Greek yogurt. At the Boston Marathon expo, vendors couldn't keep the product in stock fast enough! Described as "creamery style yoghurt," Koru is made from cow's milk and comes in five fruity flavors including mango, passion fruit, and peach. While not as thick as Greek yogurt, the smooth consistency is not thin like most cow's milk yogurt on the market. Koru offers a substantial amount of vitamin D and calcium, and protein clocks in at seven grams per serving. The carbs-to-protein ratio makes it a great snack to have before a longer workout.

Frozen Kefir

Lifeway's frozen kefir treat was the editor favorite by far. A mix between ice cream and frozen yogurt, we loved how tart it tasted while still providing the sweet satisfaction of a dessert. Made from ingredients you can pronounce, it's also high in protein and calcium and full of good-for-you probiotics. Even better is that one serving is less than 100 calories!

REBOOTizer

The REBOOTizer booth seemed to have the largest group of curious onlookers — and for good reason. It's not news that marathons are taxing on the body, and REBOOTizer sets out to reverse this stress through its blend of proprietary plant enzymes known for their antioxidant levels and natural detoxifying properties. Skeptical? Here's the science that backs up its claims — take a look and then tell us what you think!

Eating every few hours is a must when you're trying to drop pounds. It keeps hunger pangs at bay so you're not famished when you head into a meal, preventing you from inhaling way more calories than you normally would. Snacking also keeps blood sugar levels stable, so that low-energy, shaky feeling doesn't cause you to reach for a high-calorie pick-me-up. Eating often also keeps your metabolism going so you burn more calories all day long.

If you're trying to lose weight, it's important to stick to a snack that's 150 calories or less. Choose something that has both fiber and protein to fill you up, and avoid sugary, nutritionless foods. 150 calories might not seem like a lot, so in order for your brain to register that you're fueling up, eat your snack slowly. Make your snack last at least 15 minutes, and really savor each bite. Slowing down when eating your snack will help you feel satiated by the time you finish, which will prevent you from wanting to reach for more.