Oat PB Balls

After Workout Fuel

Today SHOULD be a great day here in Phoenix … why you ask?  Because if all goes according to plan this morning my dad will be released from the hospital!  He is doing fan-freaking-tastically and I am SO proud of him.  Recovering from bypass surgery is painful and difficult but he is handling it with grace and ease.  I am super excited for him to be in his own bed.  Plus, him being home makes hanging out SO much easier since Emmalyne can join us!  :)


Any-who … Laura is here today with some post-workout fueling tips and recipes!  I love Laura and her blog and truly appreciate her taking the time to hang out here for the day.  Victoria, Laura, and Paige have truly been life-savers this week :)




Hi everyone! I’m Laura, from Mommy Run Fast, and I’m happy to step in and chat with you all while Madeline is away.


I’ve been working on eating well to recover well, and wanted to share some nutrition tips and hear what you do.

Laura of "Run Faster Mommy"

After a hard workout, we know the importance of re-fueling.  But do you think about what you eat? Or when? What if you’re not hungry?


Re-fueling is about more than answering those hunger pangs.  By timing your recovery meal well and eating the right mix of carbs and protein, you can speed along your recovery and rebuild muscle tissue so your body will be ready to perform well in your next workout.


When to eat? Timing is crucial.  During exercise, your body is breaking down fat, protein and glycogen to provide energy, but it continues to do so when you’re finished unless you stop the process by refueling your muscles.


Begin re-hydrating immediately, and whenever possible begin re-hydrating throughout your workout as well to replace any fluids that were lost.

About 30-60 minutes post-workout is the ideal window when your muscles are ready and able to absorb nutrition.  This leaves just enough time for a quick shower or drive home from the gym.  Waiting more than two hours can result in 50% less glycogen stored in your muscles, which can impair your performance in your next workout.


What to eat? Carbohydrates are your body’s most important source of energy.  Consuming carbs post-workout will stimulate insulin production which aids in the production of muscle glycogen.

However, combining carbohydrates with protein can double the insulin response.  Protein will also help rebuild muscle tissue damage and can help boost your immunity.

The ideal ratio for refueling after an endurance workout is a 4:1 carb to protein ratio.  A small snack is sufficient, and you can follow it up with a larger meal an hour or two later.

Some good options include:

  • One egg in a tortilla (optional avocado and tomato slices on top)
  • Banana with nut butter and handful of raisins
  • Tortilla roll up with nut butter and sliced banana
  • Yogurt topped with cereal, oats or granola and berries
  • Homemade granola bars or pb-oat balls with plain or chocolate milk


If you are unable to stomach food, smoothies are a great option to start the recovery process.   Use milk or plain yogurt to add protein, or protein powder.  Some possible smoothie combinations include:

  • Berry Green Smoothie: Berries, banana, 1 c. yogurt and handful of fresh spinach
  • PB Chocolate Smoothie: 1 Tbsp Nut butter, banana, 1 c. chocolate milk
  • Peaches and Cream: 1 c. sliced peaches, 1 c.  vanilla yogurt, dash vanilla
  • Chocolate Raspberry: 1 c. frozen raspberries, ½ banana, 1 c. almond milk, ½ scoop chocolate protein powder
  • Orange creamsicle: 1 orange, 1 c. diary or almond milk, 1/2 scoop vanilla protein powder


Your turn! I’m curious… what is your go-to fuel post-workout? Do you pay attention to the timing or the carbs-protein ratio?


SUCH great ideas and tips Laura!  Thank you so much for helping me out :)

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Madeline @ Food, Fitness, and Family

Healthy living blogger sharing my love of yummy eats, sweaty workouts, and my sweet family!

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