POST WORKOUT FUEL

Gold at the end of a “workout” 🌈…a refueling protein shake/meal replacement or solid meal with balanced macronutrients...I’d say that’s a real blessing to be able to fuel our bodies well ❤️ ​ See post-workout parameters & tips below! 

A good post-workout meal should support muscle recovery, replenish glycogen, and reduce muscle soreness. Here are the key parameters to follow:

​1. Protein (20–40g)
    •    Supports muscle repair and growth
    •    Fast-digesting proteins are best post-workout
    •    Examples:
    •    Chicken, turkey, lean beef, fish
    •    Egg whites or whole eggs
    •    Protein powder (whey or plant-based)

2. Carbohydrates (20–50g, Depending on Goals)
    •    Refuels muscle glycogen after exercise
    •    Examples:
    •    Quinoa, lentils, or beans (low GI, steady energy)
    •    Sweet potatoes (moderate GI, good for replenishment)
    •    Berries or a small piece of fruit (fiber + antioxidants)

3. Healthy Fats (5–15g, Optional)
    •    Helps with satiety and slows digestion (use sparingly post-workout)
    •    Examples:
    •    Avocado, olive oil, nuts, or seeds

4. Hydration & Electrolytes
    •    Water: At least 16–24 oz post-workout
    •    Electrolytes: If sweating heavily, include sodium, potassium, and magnesium (e.g., coconut water or electrolyte powder)

Favorite Protein Powders for post-workout:
1.  Isa Tri Release (highly appreciate you using my referral #11197338)
2. YL Pure Protein Complete  use code SHAREYL to save 10% for new customers 
Plant based: 
1. YL Power Meal
​2. Isa Plant Based(highly appreciate you using my referral #11197338)
Need pre-made options? Send me a message and I can direct to the best ones that don't have artificial sweeteners or other ingredient we may not want to over-consume. 

Favorite Electrolytes: 
1. Aminowise
use code SHAREYL to save 10% for new customers
2. Ultima 

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Post Workout Meal Plan Template

I  get asked a lot about post-workout fuel so along with the above, here’s a post-workout meal plan template for a day,  focusing on fresh, nutrient-dense sources, high-protein, gluten and dairy-free. Feel free to sub items with gluten or dairy if you'd like. 

Meal 1: Post-Workout Shake (As Close as Possible to After Workout)
    •    2 scoops protein powder (whey protein isolate or plant based if needed) 
    •    1/4 cup blueberries
    •    1 cup spinach
    •    12 oz water or unsweetened almond milk
    •    1 tsp flaxseeds (optional for omega-3s)
✅ Macros: ~220 kcal, 45g protein, 6g carbs, 3g fat
​
Meal 2: High-Protein Recovery Meal (30–60 Minutes Post-Workout)
    •    5 oz grilled chicken breast or wild-caught salmon
    •    1/2 cup cooked quinoa (or lentils for variety)
    •    1 cup steamed broccoli & zucchini (lightly sautéed in olive oil)
    •    1 tsp olive oil (drizzled over veggies) or 1/4 avocado on the side
✅ Macros: ~450 kcal, 50g protein, 30g carbs, 10g fat

Snack: Light Protein & Healthy Fats (Midday or Evening)
    •    2 oz turkey breast
    •    1/2 an apple
✅ Macros: ~150 kcal, 15g protein, 10g carbs, 2g fat

Meal 3: Balanced Protein & Fiber Meal (Later in the Day)
    •    5 oz lean turkey or grass-fed beef
    •    1/2 cup sautéed cauliflower rice with garlic
    •    1 cup sautéed leafy greens (e.g., kale, Swiss chard, or bok choy)
    •    1 tbsp tahini dressing
✅ Macros: ~500 kcal, 50g protein, 20g carbs, 15g fat

Any questions? Reach out for extra assistance:) 

~With Love & Strength, Missy