Post Workout

I’ve been struggling with this post for a while because there are lots and lots of things to consider.

I’m going to share with you what I’ve gathered on it. Take what I share and do your own digging too!

So, like my pre workout post, protein and carbs seem to be the two main ingredients. Only this time it’s more protein than carb.

Research has shown that different proteins digest at different speeds. If you are going to do a protein shake or bar after your workout it is recommended that you use one that is a blend of different types of protein. For instance, whey is a quick-release protein so when you have really pushed those muscles and the cells are sucking up all the nutrition they can, it’s good to have a fast protein. At the same time though it’s been said that it takes up to 72 hours for muscles to heal. A slow acting protein like Casein will be good because after that fast has gone you still have the slower feeding your muscles.

Whey and pea protein are examples of fast-release proteins. Whey usually comes in protein shake or bar form.

Casein is a slow release protein. Some things that are slow release are cottage cheese, peanut butter and meats.

I didn’t get as much digging done on this as I would have liked. Eggs are however a medium release, egg whites are best due to being low cholesterol. They are one of the most popular protein sources in the fit industry.


My favorite post workout meal is Shakeology. Multiple flavors and you can change it up however you like. I don’t just like it because it’s delicious though. The original Shakeology uses Whey protein with a little Pea protein, the Vegan Shakeology uses a Pea and Rice blend protein.

Small muscle lesson. When you are working out, lifting weights, running, whatever your exercise of preference is, you are actually making small tears in your muscles. Muscles increase in size because repetitive tearing causes “scar tissue.” Just because you have big muscles doesn’t mean you’re strong. Strength comes with training!

If you are not big on protein bars or protein shakes there are other ways to get your proteins. ⬇⬇⬇⬇


It’s best to go with a lean source of protein. Why go through the effort of burning off that fat just to put it back in your body? There is a such thing as healthy fats which are good for your brain and other things, that will be a topic for another day.

Easy Meals

So far the easiest way to have a post workout meal/snack is to have a glass of chocolate milk, protein and carb all rolled up in one. Use skim or 1% milk


1/2 whole grain bagel with 2 egg whites

1 cup whole grain cereal with 1 cup skim milk

3/4 cup greek yogurt with some granola or fresh fruit on top! Yum!

Grilled/baked chicken breast with 1 cup of steamed veggies, broccoli, carrots, squash, whatever your favorite is.

3/4 cup cottage cheese with some fruit and a slice of whole grain toast

Rice cake with natural peanut butter and some raisins sprinkled on top.

Peas tossed in a little Italian or balsamic dressing. Or on top of a green salad. (Please avoid cream based dressings. Drives me crazy working in a restaurant and hearing people say they are going to eat healthy and have a salad and then use a cup of ranch on their salad.)

Any questions? I know I was pretty vague but I think you get the basics. Protein and carbs are your friend still. Remember from my pre-workout post that too much of anything isn’t a good thing!


H20, Aqua, Water!


I don’t know about you but drinking water is tough for me when the weather is cold. I tend to not drink enough. I like drinking my water cold! When it’s hot, I have no problem meeting my goal.  My daily water goal is 1 gallon, that’s approximately 128 ounces. Does everyone need to drink that much? No.

I try to make my intake goal simple by starting my day off with a 16 oz glass of water(with a teaspoon of Himalayan salt) before breakfast, a glass of water while I eat and then 4 of my Shakeology bottles through out the day. Breaking the day up into smaller goals is more attainable than saying I have to drink 128 oz every day.

water goal

So, how much is enough?

The chart below is a good base start. Once you’ve mastered your starting goal, work on increasing it if you’d like.


I sweat A LOT!

If you are exercising or live somewhere hot you need to be drinking more. For every 30 minutes of exercise you should be drinking an extra 12 ounces of water.


The good news… your water intake doesn’t just need to be water. You just need fluids. You can drink tea, juice, etc. Eat foods with lots of fluid content, like pears or watermelon. Just be cautious about what you’re putting in your body. Hydrating is good but hydrating with a 1000 calorie beverage isn’t doing your body much good. It’s best to eat your daily calories!

Did you know that coffee is actually a natural diuretic? I don’t count coffee in my water intake because it actually makes your body excrete more fluid. A good rule of thumb is if you’re drinking a cup of coffee, drink a cup of water to cancel it out.

Need a little accountability getting started with hitting your water goal? Join my upcoming group ❤ Happy hydrating!