Post-workout snacks

You step off the treadmill feeling like you've just accomplished a great cardio session, but a growling stomach may lead you to make bad choices at the nearest fast food joint.

Post-workout snacks should be carefully planned for maximum benefit. Antonia Maier, certified fitness trainer of The Workout Racquet and Fitness Club in Toronto, recommends either protein or carbohydrates to refuel the body, in small portions.

"The idea that carbs should be avoided while you're trying to get in shape is a misconception. If you exercise before, then your body needs that energy."

As for what to carry, she maintains that people should be creative - there are definitely other options aside from a tuna sandwich.

Here are some healthy, portable treats to pack in your gym tote:

• Dried or fresh fruit
• Granola
• Cereal bars
• Trail mix
• Nuts
• Small carton of skim milk
• String cheese (Partly skimmed)
• Unsalted pretzels (about a dozen)
• Peanut butter on 2 whole-grain crackers (i.e. Wasa or Ryvita)
• Small banana
• Half a pumpernickel or whole-wheat bagel with tuna or salmon
• Celery with light cream cheese
• V-8 vegetable or tomato juice.