Post Resistance Recovery Snack: Pineapple Greek Yogurt with Granola

Stop working harder. Start working smarter and seeing results. In my last post, Get in Shape: No Additional Time Required, I discuss the  the concept of living healthier by making small changes or swaps that add up to permanent change and real results. This post is for you if you’d like maximize training gains after a bout of resistance/strength training.  Muscle protein synthesis can be upregulated  by paying attention to three factors: time of recovery, amount of protein and type of protein.  So 30 minutes after a series of strength exercises like this 

lunge with rotation via capefearnutrition.com
This lunge with rotation is one of a series of strength exercises I perform with a medicine ball in my garage that doubles as a gym.

I aim to get  20-30 grams of (high branch chain a.a.) protein  in a snack like thisPineapple Greek Yogurt with Granola

I hope you will join me with this recovery snack after your next bout of strength training!


Ingredients

for the granola

  • 1/2 cup old fashioned oats, (GF look for gluten free label)
  • 2 tablespoons quinoa, rinsed
  • 1/4 cup peanuts
  • 1/4 cup unsweetened flaked coconut
  • 1 egg white
  • 1 Tablespoon olive oil
  • 1/2 teaspoon lime juice
  • 1Tablespoon honey
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon lime zest
  • 1/3 cup chopped dried mango

for the yogurt

  • 6 ounces low fat vanilla Greek yogurt
  • 1/2 cup canned crushed pineapple, packed in its own juice

Instructions

  1. 1. Preheat oven to 300 degrees F.
  2. 2. Place ingredients oats through sea salt in a small bowl and stir to combine.
  3. 3. Pour onto a foil or parchment paper lined baking sheet and bake for 20 to 30 minute or until golden, stirring every 10 minutes.
  4. 4. Allow to cool. Add lime zest and dried mango. Store in an air tight container.
  5. 1. Layer three ounces of yogurt, pineapple and remaining yogurt in a parfait glass. Top with 2 tablepoons of granola.

by

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 1012kcal Calories from fat 489
% Daily Value
Total Fat 54g 83%
Saturated Fat 19g 95%
Cholesterol 23mg 8%
Sodium 1095mg 46%
Carbohydrate 109g 36%
Dietary Fiber 13g 52%
Sugars 56g
Protein 35g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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