Fuel to Get the Most from your Workouts

Post-workout fueling is critical:

🔨 Repair & Build new muscle tissue

🚀 Re-fuel energy (glycogen) for your next session

🥤 Re-hydrate fluids (+ electrolytes)

  1. Have a Snack Within 60 Minutes After your Workout

Protein: 20 - 30 grams

Carbs: Body weight (pounds) x 0.3 -to - 0.5

Fluids: 8-24 oz., depending on sweat factor

2. Eat a Meal +/- 2 Hours After That

PN “Anytime Meal”

Lean Protein, 1.5 - 2 Palm-Sized Servings

Non-Starchy Veggies, 2 Fist-Sized Servings

Grains, Fruits or Starchy Veggies, 1 Cupped Handful

Fats, 1 Thumb-Sized Serving



Suggested Food Sequencing for AM workout

6:30 AM Breakfast (Anytime meal including 400+ calories)

8 - 9 AM Resistance Training Workout

9 AM Post-Workout Snack

10:30-11 AM Lunch (Anytime meal including 400+ calories)

Suggested Food Sequencing for PM workout

6:30 Breakfast (Anytime Meal)

10:30 Lunch (Anytime Meal)

2PM 2nd Lunch

3:30 Pre-workout snack

4 - 5 PM Resistance Training Workout

5PM Post-workout Snack

6PM Dinner (Anytime meal)

Helpful Tips

🥛If you have a low appetite, start with liquid options.

🍭This window is your best bet time to eat more processed foods (vs. at a sedentary time of day)


😋 Post-Workout Snack Ideas

Protein Shake (26 Pro/8 Carbs/4 Fat, Core Power) + Apple (0/25/0)

Nonfat Greek Yogurt Single Cup (16/5/0, Fage 0%) + Protein Oatmeal (12/30/2.5 Kodiak)

Cottage Cheese (19/3/3, Good Culture Lowfat Classic single) & ___

Protein Oatmeal (12/30/2.5 Kodiak) & Blueberries (1/14/0)

Snack Extravaganza (20/70/13): Banana (0/25/0), 2T. Peanut Butter (16/7/8), 1/4 C. Pretzels (4/32/1)

Plant-Based Greek Yogurt (Icelandic Provisions Oatmilk 12/15/4.5) & Squeezy Applesauce Pouch (0/16/0)

1.5 Cup Lactose-Free Chocolate Milk (Fairlife is 20/20/7) + ____

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