The Post Work-Out Meal – Sample Meals to Eat for Optimum Women’s Fitness


Many experts consider the post workout meal to be the most crucial meal of the day. That is because what you eat and when you eat after a workout are determining factors in getting the most from your women’s fitness program. If at all possible eat within an hour after your workout. Your meal should consist of low-fat protein and carbs.

We all need protein after a workout. That’s because exercise drains our supply of important amino acids, which are necessary for building muscles and nourishing every cell in the body. Choose a low-fat source of protein, as fat tends to slow down digestion.

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When you exercise, you need strength, power and endurance. In order to muster this, your body needs fuel. Your body turns carbohydrates into sugar and uses it for fuel. During exercise, your body draws on its supply of sugar and needs to be replenished after your workout.

To keep protein and carbohydrate levels stabilized, plan meals ahead of time. Below are just a few examples of healthy meals that include good sources of protein and carbs.

Boneless Skinless Chicken Breasts and Veggies

There are so many ways to prepare chicken breasts, but after a workout, keep it light and remember sauces add calories. A great source of protein, this favorite has nearly 35 grams in a four-ounce serving. It’s rich in niacin and Vitamin B, as well as containing some other good stuff like calcium, magnesium, iron and potassium. For your veggies, choose from a variety like bell pepper, carrots, half sweet potato, spinach or tomato.

Tuna with Brown Rice

When I began working out, I was introduced to this bodybuilder’s choice for a post-workout meal. Tuna is an excellent food because it is very high in protein, one can contains over 40 grams. The brown rice adds fiber and carbs and you can add to that by topping it all off with a few veggies for a meal that is high in everything you need to keep building cells.

Steak and Sliced Tomato

The body immediately absorbs steak protein, which is why it’s a good choice for your after-workout meal. Red meat helps to maintain an active metabolism however it is higher in fat, so go with a small portion. Tomatoes will provide fiber and aid in digestion, especially with red meat.

Salmon with Asparagus and Sweet Potato Slices

A colorful trio of high quality protein and omega-3’s accompanied by high fiber veggies loaded with vitamins A, B and C and Beta-carotene. For an extra kick of antioxidants garnish the sweet potato slices with slivers of dark chocolate in place of butter. Sprinkle with cinnamon to create a comfort food that is sure to warm the senses.


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