I’ve been waiting all week for Wednesday to come, so I couldn’t be happier that it’s finally here! As I’m sure most of you already know, this month’s WIAW theme is about healthy habits. For each Wednesday in September from now on I plan on sharing a healthy habit or tip of mine with you!
Today we’ll be talking about how I refuel after a workout and my first healthy habit of September:
Healthy Habit #1
Refuelling myself properly throughout the day while at school. Now that I have a new schedule that I need to adapt to, I have to start planning my meals accordingly. I will accomplish this healthy habit by packing my meals ahead of time to make sure my body is getting all that it needs to thrive!
I have only been lifting heavy weights for two years and consider only one of those years to be “serious.” The first year when I started to lift, I spent the majority of my time training my upper body and abs while neglecting my lower body. Basically, I was performing exercises I liked to do rather than performing exercises to improve my health, strength, etc. Then I got smart, thankfully, and started training my entire body.
Despite the fact that I’ve only been lifting for a short period of time, I have learnt a lot about training, exercise nutrition, and what works best for me.
I started off by having a post workout shake after my workouts. My post workout shakes would include 1 scoop of protein powder, skim milk, and a piece of fruit. These liquid post workout meals would leave me feeling quite hungry shortly after though, so then I started experimenting with having a solid meal after my workouts…
I’d have tuna, egg, or turkey sandwiches, Greek yogurt with fruit and cereal, or cereal with “protein” milk (milk mixed with 1 scoop of protein powder). These meals worked better for me than the protein shakes, but I still wasn’t seeing any noticeable gains.
Since I have a passion for both fitness and nutrition, I began to do a lot of research on how to properly refuel after a workout. I’m sure you all know this by now, but there is a lot of information out there and a lot of the information differs from the other.
I’m happy to say that I think I’ve found something that works for me now, though! I have two post workout meals now – one liquid and one solid.
Chocolate & Banana Protein Shake
Eggs scrambled with baked sweet potato chunks and cinnamon
My trainer suggested that I have a post workout shake immediately after my workouts followed by a solid meal once I get home. This way my muscles are able to quickly receive the nutrients that they need from my shake without having to wait for the breakdown of the solid food to take place. The solid meal that I have once I get home is essential too, though! Having just a protein shake was definitely not enough for me – my body needed more fuel! So now, by having two post workout meals, I am refueling my body properly and sufficiently!
I have all sorts of different types of post workout meals that I love, but yesterday was one of the best!
After my workout, I had a chocolate fig protein shake while in the change room at the gym.
Chocolate Fig Protein Shake
1 scoop chocolate protein powder
1 handful spinach
Once I got home, I scrambled myself 4 egg whites with garlic powder and fresh dill and enjoyed those along side a baked sweet potato topped with goat cheese and chopped figs!
Definitely a winning combination! You have to try it!
Today's second post workout meal is a little less fancy than yesterday's because it will be eaten at school.
Chicken breast & baked sweet potato with cinnamon
How do you refuel after a workout?
Lots of love,
Don’t forget about this week’s High Five Friday! I know you have something to give yourself a high five for, so please send me an email to firstname.lastname@example.org with your name, a description of your high five, a picture (optional), and your blog or website URL if you have one!