POST WORKOUT GUIDELINES
#1 Complaint: “I feel starved after I workout hard. I end up eating way more on days that I exercise.”
💡 Solution: It is ESSENTIAL that you eat within 45 minutes of working out, especially if it is a hard workout. If you skip a meal or snack after a workout, you will have a large dip in your blood sugar that may lead to bad decisions (large portions and extreme cravings), moodiness, and fatigue.
Post-Workout Meal Ideas:
💡 Balance: It is important that you balance your post-workout meals and snacks with complex carbohydrates and protein. If possible, also add healthy fat and vegetables.
Examples:
- 1 cup Greek yogurt topped with chopped walnuts and flax meal
- 2 eggs scrambled with spinach, 1 slice of whole grain or gluten free toast, and piece of fruit
- Tuna or chicken salad with whole grain or gluten free crackers, piece of fruit, and veggie sticks
- 2 corn tortillas topped with beans, cheese, avocado, and tomatoes
- Leftovers from dinner (must include carbs and protein)
If you don’t have time for a full meal, munch on a balanced snack right away. Make sure to pack a snack if needed – Be Prepared! Then eat a real meal 1-2 hours later.
- Smoothie (see my balanced smoothie ideas)
- Trail mix with 4:1 ratio of raw nuts and seeds to dried fruit
What you should do next …
✅ Register for my Nutrition Class: 3 Realistic Solutions to Rev Your Metabolism so you can Drop Weight Naturally Without Deprivation. And after class, you will receive a gift (My Favorite Balanced Breakfast Recipe Book). I recommend you register early; spaces are limited!
✅ Sign-up for my 3-Day Eating Reset: Tame your sugar cravings without feeling deprived. You will receive my step-by-step guide to stabilize your blood sugar with a done-for-you menu plan, simple recipes, and shopping list.
✅ Schedule a FREE Metabolism Mastery Call: This is a no pressure phone conversation with our health coaches. Let’s dive into your specific challenges and goals to figure out what next steps are best for you.
About the Author
Hello, I’m Betsy Markle. I’m a Registered Dietitian and Holistic Nutritionist with over 20 years of experience. Living a busy life with 3 kids and a passionate career, I understand the importance of realistic nutrition, exercise, and balanced living.
Women tend to put the needs of everyone else before their own. My passion is to empower women to create a healthy lifestyle that they love and can stick with forever.
Here at Sunshine Wellness, we are proud to help women lose weight effortlessly, overcome cravings, and revive energy so they can heal their metabolism, ditch the diet mentality, and love their bodies.
