post-workout foods

At the Natural Product Expo, I tasted a lot of products marketing themselves as post-workout snacks, but many were too low in protein. According to Tim Rich, a Fitness Manager at Crunch Gym, anyone doing endurance or strength training needs at least 10 grams of protein right after an intense workout to help with muscle repair and recovery. The following new products live up to their protein-packed hype — with more than 10 grams of protein per serving, they each make a perfect — and quick — post-workout snack.

11 Grams of Protein: Small Svelte Shake

12 Grams of Protein: The Gluten-Free Bar

Vegan, chock-full of protein power, and obviously perfect for someone with a gluten intolerance, The Gluten-Free Protein Bars are all natural and delicious. Unlike many power bars on the market, you'll be able to recognize (and pronounce) every ingredient listed.

Keep reading for one more sweet snack with 20 grams of protein.

Refueling after a long, hard workout is important to help muscles repair and recover so you can hit it just as hard your next time out. If you're a gal on the go, then it's a good idea to always pack a few nonperishable items. Here are some tasty and nutritious ideas.

• Package of unsalted raw peanuts and mini boxes of raisins (18 nuts are 104 calories, one mini box of raisins is 45 calories): 146 calories.
• Small packages of Late July Organic Mini Peanut Butter Sandwich Crackers: one bag is 120 calories.
• Shelf-stable Soy Dream Chocolate soy milk: one eight-ounce container is 150 calories.
• Kind Nut Delight Bars and a bag of dried apricots (half a bar is 105 calories, three apricots are 50 calories): 155 calories.
• Package of unsalted sunflower seeds and bag of medjool dates (one tablespoon seeds is 47 calories, four organic dates are 100 calories): 147 calories.
• Barbara's Bakery Raspberry Fig Bars and raw almonds (two bars are 120 calories, five almonds are 35 calories): 155 calories.
• Kashi Cinnamon Oat Heart to Heart Cereal and shelf-stable Soy Dream Vanilla soy milk (1/4 cup of cereal is 40 calories, eight-ounce container of soy milk is 120 calories): 160 calories.
• Annie's Homegrown Cheddar Bunnies snack packs: one-ounce pack is 150 calories.
• Mini Clif Bars and dried cherries (Crunchy Peanut Butter, Oatmeal Raisin Walnut, Chocolate Chip, or Blueberry Crisp are each 100 calories, half an ounce of organic dried cherries is 50 calories: 150 calories.

Hydrating and refueling after a workout is an absolute must. If it's a light workout, then water and one of these low-calorie, carb- and protein-packed snacks will do the trick. If you sweat a lot, then you'll need to replace lost electrolytes such as sodium and potassium with a sports drink, and if it was a particularly grueling workout, then you probably need to gulp down a calorie- and protein-filled recovery drink. Whatever your post-workout needs, check out the breakdown below to see how they compare.

Keep reading to see the calories in chocolate milk and Vitamin Water.

After a long, grueling workout, aside from lost electrolytes found in post-workout recovery drinks, you need to fuel up with carbs and protein. There are tons of protein bars to choose from, so check out the chart below to see which one you'll want to bite into.

Keep reading to find out the calories in other protein bars.