Morning! I hope you are feeling somewhat rested after a late night waiting for the results of the election. I tried. I even participated in a twitter chat with Mondetta Performance Gear and FitFluential with it on in the background to keep my little eyes open. Then, I crashed and decided to wake up for the news. I won’t go into politics here, so all I will say is that I did my part in voting and knew I would feel at peace either way trusting God’s will was done. So, let’s move on from all the election talk and welcome a dear friend of mine this morning, shall we?
I’ve really enjoyed regularly featuring various bloggers as guest posters on Best Body Fitness. I think this community has so much to offer and I certainly don’t know everything. I figured why not make it a weekly feature? To kick off the regular guest post shenanigans, I give you Paige! All yours, Paige.
Hi there! I’m Paige and I write the blog Your Trainer Paige.
As the name of my blog alludes, yes, I’m a personal trainer. But I’m also a sports nutritionist, and today I want to talk about something that goes hand in hand with fitness – FOOD! Specifically, my favorite post-workout meals.
I could talk forever about the specifics of post-workout meals, what they should include (and how they should differ for after cardio vs. after weights, short, intense workouts vs. long, slow and steady ones, and so on.) But for the sake of keeping things short and sweet, I’m going to talk about what should be eaten after a typical workout. Think: one that had a good mix of strength training, but kept your heart rate up.
For this kind of workout, I KISS (keep it simple, silly!) and just think about a couple main rules:
- keeping a carb to protein ratio of 2:1-ish
- limiting fat, which isn’t a great contributor to post-workout recovery (as Tina has mentioned on here a handful of times!)
That said, here are my go-to post-workout meals:
1. Meal replacement/protein shake made with the following formula:
- 1 c. milk or milk substitute
- 1 frozen banana
- 1 scoop of whey protein powder
- other flavor add-ins
2. Oats w/ a side of egg whites
I usually do ½ c. oats made with milk or water, and about 3 egg whites on the side. This is actually my favorite post-workout meal if I’m working out in the morning (and I usually am.)
3. Homemade protein bars
When they’re homemade, you know what goes into them, and what doesn’t (hello, chemicals) but there are some great on-the-go ones I love, too, like NuGo, Luna, and some Clif varieties.
4. Chicken and sweet potato
Great source of starchy carbs and lean protein
5. Starbucks lattes
Yep, it’s true. I’ve been known to swing by a Starbucks after my workouts to pick up a grande latte with one pump of syrup. Aside from the protein and carbs, you get a burst of caffeine, which also has great post-workout recovery properties!
There you have it! Thank you, Paige, for the wonderful post. A lot of my favorites too. Except the chicken. I’ll let you have all the chicken.
Your Turn – What are your favorites? Ever grabbed a latte for a post workout snack? Be honest, now!