Sarah Pflugradt is a registered dietitian nutritionist, writer, blogger, recipe developer, and college instructor. Sarah has experience in clinical nutrition, outpatient nutrition counseling, and WIC Overseas. Sarah has authored many nutrition and wellness articles online and in-print, and has been quoted in digital publications and websites as a nutrition expert. Sarah is the creator and author of Salubrious RD, a food blog dedicated to healthy recipes for individuals and families.

Whether you call them ice pops, freezer pops or the more sophisticated ice lollies, refuel with a refreshing and nourishing DIY frozen treat. Keep in mind that what you put in your post-workout snack (specifically, the ratio of protein and carbs) depends on the type of exercise you’re doing. For example, for strength training, you want to refuel with more protein than carbs, and for endurance exercise, more carbs than protein.

Instead of reaching for a sugary sports drink or store-bought ice pops, which can have added sugar even if they contain real fruit, try one of these fun and delicious ice pop recipes I rounded up from fellow dietitians and food bloggers (including one from my own blog!) after your next workout.

A helpful tool in figuring out post-workout rehydration is to weigh yourself before and after working out. Any decrease you see in the number is water weight loss, not fat loss, so you need to get that water back in your body ASAP.

But you don’t have to gulp down a chalky protein drink after your workout, though — there’s an ice pop for that! Chelsea Jackle, RDN, developed a recipe with six grams of protein, well on your way to the 20 grams recommended by the ISSN. Her Vegan Blackberry Vanilla Protein Pops use almond milk, soy yogurt and vegan protein powder, but if you have a whey protein powder you love, feel free to use that instead.

The timing of eating protein after a workout is a subject of great debate — just ask five athletes and you’ll get five different answers. While the International Society of Sports Nutrition (ISSN) recommends consuming protein as soon as possible after a workout, they also note that muscles are sensitive to protein up to 24 hours after a resistance workout.

You probably know that avocados are good for you, but you may not have thought to include them in your post-workout snacks. Aside from being a source of heart-healthy fat, they’re also rich in B-vitamins, which are necessary for the metabolism of macronutrients. That means you need B-vitamins to help you use those post-workout carbs for energy.

It can be hard to stay consistent with your workouts if you experience inflammation after the fact. Adding berries like strawberries, raspberries or blueberries to your post-workout snack can help fight some of that inflammation that might be aggravating your knees and ankles.

For the early risers out there, who prefer to get their workout done before breakfast, make your first meal of the day feel more like a treat with these Berry Breakfast Pops from Crystal Karges, registered dietitian nutritionist and mom of five. She combines yogurt, berries and granola for a post-workout breakfast you can eat on the go.

Some studies have seen positive results with as little as 16 ounces a day. While that’s a little more than you’ll get in an ice pop, every little bit helps. To get part of your daily dose of cherry juice, try these no sugar added Cherry and Concord Grape Ice Pops, created by yours truly. Made with 100-percent cherry and concord grape juice, these pops will be a refreshing and antioxidant-rich addition to your post-workout snack.

This content was originally published here.