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Post Workout Recovery Snack

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Post Workout Recovery Snack

Did you know there are specific foods that can help with muscle recovery  following an intense workout? These special foods can also help with performance and overall fitness–hence why we call them superfoods.

These foods are especially great mixed together in a trail mix to take with you wherever you go.  Click image below to learn how to set up your own delicious and fun trail mix bar.

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Many of these foods include a balance of carbs, proteins, and fats that can help with energy, muscle repair, and immune function. Magnesium rich foods like cacao nibs, figs, and other dried fruits are especially great for muscle recovery.


Cacao is the raw unprocessed form of chocolate and is high in magnesium, manganese, zinc, and iron. Cacao has many benefits including brain health, mood enhancement, supports heart health, boosts weight loss, and can improve energy. It can also enhance relaxation and promote a better night’s sleep. Because it is high in magnesium, it has also been shown to build muscle and aid in muscle recovery. Did you know that cacao also contains more antioxidants than red wine, green tea, and blueberries?


This dried fruit is high in the calming mineral magnesium helping to relax the mind and body. Figs are also high in fiber helping to promote a healthy digestion.

Dried Fruit

(Apricots, Dried Cherries & Raisins)

This tasty dried fruit is also high in magnesium and fiber along with being a good source of energy.


This popular nut is high in calcium needed to build strong bones, improve muscle function, & absorb magnesium.

Brazil Nuts

These nuts are high in selenium, a trace mineral essential to immune and thyroid function. Brazil nuts are also high in magnesium which helps with the functioning of muscles, the production of protein and absorption of energy from food.

Superseeds (Flax, Chia, Hemp)

Flaxseeds and chia seeds are high in omega 3s (ALA), which provides antiviral, antifungal, antibacterial, and anticancer properties. Hemp seeds are also high in omega 3s (LA & GLA), along with being high in protein.


Coconuts are a healthy saturated fat high in lauric, capric, and caprylic acids, which have antiviral, and antifungal properties and contribute to a healthy digestion. Coconuts also contain medium chain fatty acids that can aid in a healthy metabolism.

Ancient Grains

Ancient grains are extremely high in protein, fiber and minerals. Johnson notes these grains can be helpful in managing inflammation and are a great source of energizing B vitamins for the brain and body.  Ancient grains include spelt, quinoa, chia, amaranth, buckwheat, wheat berries, kamut, freekah, bulgur, barley, sorghum, teff, millet, oats, wild rice and farro. These grains can be used to make hot dishes similar to oatmeal, or can be cooked and used in salads and entrees.

See below for our favorite pre-made trail mix