During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.

What do I eat post workout?

After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.

Ten Quick Post Workout Mini Meals

1. Protein Creamcicle: Blend 1 scoop Vanilla protein powder and 1 cup orange juice.
2. Yogurt Parfait: ½ cup nonfat Greek yogurt, ½ cup fresh blueberries or strawberries, and ¼ cup low fat granola or whole grain cereal.
3. Banana Snack: 1 banana and 1 cup nonfat milk.
4. Cottage Cheese Pick up: 1 cup nonfat cottage cheese, I teaspoon honey, and ½ cup fresh or frozen berries
5. Omelet: 3 egg whites and 1 cup sautéed veggies.
6. Tuna Toast: 4 oz water packed tuna on a slice of whole wheat bread
7. Oats & Eggs: Stir ¼ cup dry oats, 2 egg whites, and 1/3 cup nonfat milk. Place in the microwave for 2 minutes stirring half way.
8. Turkey Wrap: Spread hummus on turkey slices, place carrot inside, and roll up for a crunchy protein snack.
9. Pom Shake: Blend ½ cup pomegranate juice, ½ cup ice, and 1 scoop Vanilla protein powder. Pomegranate juice helps relieve muscle soreness.
10. Did you say Chocolate: 1 cup chocolate milk.