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Post-Workout Protein Oats

What should I eat after I workout? How soon? WHY?


I think I hear this at least once a week. So, let's chat about what you need post-workout and one of my favorite recipes, below:

So first things first: you need to eat after you workout. A well-balanced meal of carbs, proteins and healthy fat is most preferred and that's why I love these protein packed oats. It's got a bit of everything we need post-workout. Plus, I don't know about you, but I don't want to sit down to a chicken and vegetable dinner after I workout. This still feels light while refueling you properly.


Since our body uses carbs as it's preferred source of energy during exercise it's important to replenish that stockpile. (Another reason why I'm not in the low-carb camp...) Additionally a clean protein will help repair and rebuild muscle. Shoot to eat something within 45 minutes of your workout--this helps refuel your energy and muscles--but also prevents a lot of light-headedness and fatigue that comes along with a hard workout and an empty stomach. Remember food is fuel. You wouldn't empty the tank of your car and keep driving on it.


Try this post workout meal after your next workout and let me know what you think:

  • 1/2 Cup Old Fashioned Oats

  • 1 tbsp Walnuts

  • 2 tsp Pumpkin Seeds (Raw)

  • 1 tbsp raisins

  • 1 dash cinnamon

  • 1/2-1 scoop vanilla protein

  • 1/2-1 cup of coconut milk

  • 1/2-1 cup of berries


Derrick often prepares this 1x per week as a big batch and then separates into snack baggies so we can pour and go. (We add fresh fruit and coconut milk when we're ready to eat.)


I also will prepare this in advance when I teach at the gym. I'll put it in a small mason jar with frozen fruit so it stays cold. So if you've ever run into me in the locker room scarfing this down, you know why. haha!


PS. If you are in a rush, don't overthink adding protein powder to a shaker and rolling with it. Smoothies, Greek Yogurt with Low-Sugar Granola and Berries, Hard Boiled Eggs + Toast or a Lean Protein with Rice + Veg will do too. Don't overcomplicate it--just do your best to make each snack or meal you have is balanced between carbs and protein.


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