My favorite post workout meals for any type of workout

Last week at the fitness class I taught, someone asked me what they should eat after working out. What you eat post workout is vital to recovery so it’s important to really know whats best to have. It does vary slightly depending on what type of exercise/how long of a workout you’ve done. If you look it up online, you’ll get all these confusing numbers for exactly how many protein grams to carb grams you should eat. I wanted to make it simple for everyone and let you guys know what exact food work for ME post workout. It may not work for everyone, but it’s a good starting point to try out.

I’ve done almost every type of sport there is, so I’ve been through all of the trial and error for what works post workout.

Here’s what works for me…

1.If you just finished a long endurance type of workout (45 minutes or more of biking, swimming, running, etc.), it’s important to refuel as well as get some protein and fat in there. I tend to drink my banana date smoothie. Here’s the recipe:

Banana Date Smoothie

362 calories, 25 grams protein

1 banana

1 packet/scoop of vanilla protein powder (I used Garden of Life Raw Protein Powder)

1 cup of unsweetened almond milk

2 pitted dates

1 tablespoon almond butter

1. Blend everything together for 30 seconds.

2. If it’s a muscle workout day such as HIIT or leg day, I go for something quick and tasty and that has higher protein and fat to help build muscle.

I am in LOVE with Perfect Bars! They’re gluten free, non-GMO, and most of their ingredients are organic. Plus, it’s made with superfoods and it has 17 grams of protein. Any of the flavors are great for post workout, but my favorites are carob chip and cranberry crunch. It also has 17 grams of good fat to keep you satisfied. Don’t be afraid of fat. If it’s good fat, then fat doesn’t make you fat!

3. If I’ve just finished a yoga class, I go for something to rehydrate. 

I like to guzzle down a freshly pressed green juice. This will give you all the nutrients you need without the calories (since you don’t burn as many calories during a yoga session). If you do a hot yoga or power yoga class, you may also want to add in a Perfect Bar with your green juice.


I hope this helps when you decide what to eat after your workout!


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