Post Sweat Snacks // Chara Marie

  • Sweat pours down our faces as we stumble out from the dark room like extras off of the Walking Dead. Like your typical pack of zombies, our brain can only comprehend one thought at a time.  Post spin class, it’s receiving our reward in the form of a little white eucalyptus towel.  It’s a few minutes before we’re able to turn grunts and groans into actual words and the ol’ noggin can start forming full thoughts again. Once it does, we have one thing on the brain, what should I eat?


    What to eat post workout is one of the most commonly asked questions I get from my clients and fellow fitness goers. Especially for those who have to rush off to work and don’t have the luxury of heading home to make a smoothie or a snack.  How and what we consume after major exertion is incredibly important and can play a major role in reaching and advancing our fitness results. Our post workout meal should include carbohydrates and proteins to support muscle recovery, which will aid in avoiding injury, low blood sugar, lowered immune system, and fatigue.


    I’ve created a few recipes that offer the nutrients your body craves post workout so you won’t have to worry about missing out on class due to injury, sickness, low energy and muscle soreness.

    Tap Back Blender Muffins

    You’ll love how easy these blender muffins are to make. A wonderful balance of protein and carbs with added potassium from the bananas. This snack is a perfect mid-morning or mid-afternoon snack to keep you powering through the day.  These muffins stay good in the fridge for up to 6 days.  Place the leftovers in the freezer and thaw as needed, reheating in the oven.

    Makes around 12 servings
    2 Cups Old-Fashioned Oats
    ¼ Cup Ground Flaxseed
    2 Tsp Baking Powder
    ½ Tsp Baking Soda
    1 Tsp Ground Cinnamon
    2 Scoops Vegan Vanilla Protein
    ½ Cup Almond Milk
    2 Cups Packed Spinach leaves
    ¼ Cup Coconut Oil
    2 Extra-Ripe Bananas
    2 Tbsp Ground Chia Seeds Mixed With 5 TBSP Water
    1 Tsp Vanilla

    1. Preheat oven to 375 degrees F. Grease or line a muffin tin.
    2. Put 2 cups of old-fashioned oats in your blender and blend until the oats achieve the texture of flour. Transfer to a medium mixing bowl.
    3. Add the rest of the dry ingredients to the oat flour (ground flaxseed, baking powder, baking soda, salt, cinnamon, and protein powder.  Remove from blender. Set aside.
    4.  In the blender add almond milk, bananas, coconut oil, vanilla, chia seed ‘eggs’, and 2 cups of spinach. Blend until completely smooth.
    5. Pour wet ingredients to dry mixture and stir to combine (making sure there are no lumps)!
    8. Fill each well in your muffin tin with ¼ cup of batter. Bake for 20-25 minutes or until toothpick comes out clean.

    Box To The Beet Smoothie

    We’re all familiar with DOMS. No, not the jacked guy at the gym hogging the squat rack. Delayed Onset Muscle Soreness. Often occurring a day or two after a hefty workout forcing us to take a rest day a little earlier than expected.  If this sounds all too familiar, well,  do I have something for you! Beetroot powder is becoming well known for its amazing benefits in aerobic training.

    The nitrates found in beets help relieve the body from oxidative stress caused by strenuous exercise. It also contains anti-inflammatory properties assisting in muscle recovery, meaning being able to lift your arms over your head after your boxing class. Many studies have proven that Beetroot also can improve oxygen and blood flow to your muscles, enhancing your performance, increasing your endurance and boosting your motivation sit front row in spin class.

    If preparing this smoothie to take with you on the road, blend all ingredients except for ice.  Place in a mason jar with a lid for storing. When ready to consume, throw a couple cubes in your jar, shake, shake, shake, book tomorrow’s class with confidence and enjoy!

    Makes 1 serving
    ½ Banana
    1 Tsp Beet Root Powder
    1 Large Handful Of Spinach
    1 Scoop of Vanilla Vegan Protein
    1 Tsp Hemp Hearts
    1 Cup Non-Dairy Milk
    ½ Cup Of Ice

    Add all ingredients in a blender. Blend for 40-50 seconds.

    Sanctuary Zoats

    If you’re like me and become a little bit OCD when it comes to getting in your daily dose of greens, especially in the morning, you will love this recipe. A client favorite, the ingredients supply a healthy amount of protein, fat, and carbs supporting post-workout recovery, along with keeping you feeling full and satiated all morning long.

    Prepare your batch of your Sanctuary Zoats storing them in mason jars in the fridge for an easy grab and go breakfast. Enjoy chilled or heat on the stove for a warm, comforting option!


    Makes 1 Serving

    ¼ Cup Rolled oats
    1 Cup Grated Zucchini
    ½ cup Strawberries
    ½ cup Granny Smith Apple
    1 Tbsp Chia Seeds
    1 Cup Non-Dairy Milk
    ½ Tsp Cinnamon
    1 Heaping Tbsp Vanilla Protein Powder

    Blend or shake cinnamon and protein powder with almond milk until there are no clumps.  Mix all ingredients together. Place in mason jar and store in the fridge for up to 3 days.

    Remember, a little effort goes a long way. You are stronger, more disciplined and more dedicated then you think! See you in class rockstars!

    See what Chara is up to over on her newly launch site or Instagram