Most gyms are bustling with new members hoping to get fit in the new year. But many gyms are also bustling with post-workout menu options like these tempting smoothies, energy drinks, and energy bars.

Dean Cormier takes advantage of the smoothie bar in his gym about four times a week. He says, after weights, he makes sure he has a protein shake and usually after that, lunch, too.

While the menu may look tempting, experts warn to be wary of post-workout snacks. John Ivy is a professor of iinesiology and health education.

"I think most people overestimate how many calories they're actually expending during the exercise and then they overeat," he said.

If your workout is light, experts suggest drinking lower calorie drinks with no more than about 100 calories.

"What you want is to have a recovery drink. That's a mixture of carbohydrate and protein with somewhere in the range of three parts carbohydrate to one part protein," said Ivy.

Cormier's workout includes heavy weight training. For that, experts say, smoothies that contain about 300 to 400 calories are acceptable and beneficial in maintaining muscle mass.

"If I have a big workout like I did today, I don't really care about the total calories or carbohydrates, but if I have a light workout, I'll have a lighter smoothie," said Cormier.

Just remember: counting calories is key to ensuring you meet your fitness goals in the new year and beyond. Experts say you should also watch the calorie content in energy bars. Most have at least 200 calories and are only about two-ounces.