Try some of these recipes below! If you are really curious as to what ingredients are put into my favorite “Baby Diaper” post-workout drink, send me a message. I’ll send it over! I ran out of room below to list those ingredients.
Pre-Workout snack
* Perfect yogurt parfait
Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
* Protein Creamcicle
Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice
.* Cha-Cha coconut shake
Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
* Star-buffs shake
Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
* Dressed up oats
Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
* Fruitsation shake
Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.
* Yoberries a-go-go
For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which
often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
* Eggs n’ toast
Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
*Energy in a bar
With so many options in the aisle, try opting for a bar with the most natural ingredients. While
protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy
aisle!).
* Chicken n’ sweets
For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion
size of sweet potatoes.
*Oats n’ eggs
Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
* Turk-cado pasta
Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked
whole-wheat pasta for some enviable eats.
* Wafflewich
Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and
1 teaspoon of jam.
*Better than a PB Cup
A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of
cocoa powder on top.
* Veggie omelet
Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water
cooked with 1 cup sautéed seasonal veggies.
* Rice con leche
Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of
raisins, and a dash of cinnamon on top.
* Sports drink
An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in
a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that
help maintain muscle and tissue health.
* Hearty salad
Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle
of EVOO and vinegar, or your favorite low-fat dressing.
Post-Workout Snacks
* Sweet potato pie shake
This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced
cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
* Double Trouble shake
To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein
blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or
frozen fruit.
* Bananarama
One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
* Green Monster smoothie
Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon
peanut butter with ice.
*Protein bar
For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content.
Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of
ingredients you can’t pronounce!
* Cottage cheese crunch
One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of
cinnamon does a body good.
* Eggy muffinwich
Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice
Canadian bacon served on an English muffin.
*BCAA n’ cakes
When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two
rice cakes.
* Recovery in a bottle
When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check
the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really
rebuild.
* Egg scramble
Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped
onion, spinach, and bell peppers.
