Recently I’ve been trying to take my workouts to the next level. I want them to be challenging and I want to feel and see results. When you work out regularly, you can feel the difference between just going through the motions, and really pushing beyond your comfort zone. For me, I get out of my comfort zone with HIIT in the gym and adding sprint bursts to my runs. The workouts that challenge me most–EVF360 in NYC, Orangetheory Fitness in SF (+ tons of other cities) and BBG at home.
One thing these intense workouts have in common is extreme hunger following the workout. I can literally feel my body craving protein afterwards.
You should aim to eat protein within an hour of finishing your workout to help build muscle and aid in recovery. The problem is, that hour can go by really quickly. If you workout before work, that hour is likely consumed as you get ready for the office, and if you do your workouts in the evening, things pop up and your post-workout nutrition is forgotten.
Let’s make this foolproof. Here are the easy ways I get the necessary nutrition after a workout, while staying true to my high protein-low carb eating goals.
Two Hardboiled Eggs + 1/2 an Avocado: A dose of healthy fats and protein which keep you full until your next meal. It’s an easy prep-ahead breakfast option, you can make a week’s batch of eggs on Sunday. I add a dash of salt and pepper, plus a ton of hot sauce.
Berries + Almond Butter: Strawberries, blueberries, blackberries and raspberries are low sugar fruit options and the healthy fat from the almond butter makes this is a well-rounded snack.
Smoothie + Protein Powder: Give you smoothie some oomph with the addition of a protein powder. If you make it just with fruit, you won’t be satisfied. My latest obsession is Daily Harvest (use code ShapinUp2 for 2 free smoothies with your order!), they deliver frozen pre-measured smoothie ingredients. All you do is toss the contents in your blender with water or almond milk and blend. I add in a 1/2 scoop of Premier Protein Powder when I have the smoothies after a tough workout.
Prosciutto + Melon or Avocado: This is one of my favorite Paleo snacks that takes about 3.2 seconds to make. Cut the avocado or melon into spears and wrap the prosciutto around it. Ta-da.
Photo via.
Paleo Muffin + Cashew Butter: Bake up a batch of Paleo muffins or bread (I love Simple Mills mixes) then load it up with cashew butter (Trader Joes‘ is addictive). Wrap it in foil, toss it in your gym bag and have it ready when hunger strives.
These protein-packed options are all a mix of healthy fats and low sugar, low carb ingredients. Don’t skimp on the fats, that’s what will keep you full and satisfied.
I don’t believe that refueling with protein is necessary after every workout. Only some of my workouts have me craving protein right after I finish. After yoga, lighter runs, pilates, etc, I don’t feel the need for protein and if you feel that way too, don’t force it.
Do you have any super intense workouts to recommend? And how do you refuel after? Please share below!
This post is in partnership with Premier Protein. All content and opinions are 100% my own.
