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Recover & Refuel: Coach Kiki's Top Tips for Post-Exercise Nutrition

Refuel Right!

Your Ultimate Guide to Post-Workout Nutrition 💪



When it comes to post-workout nutrition, finding what works best for you is key. Here's a quick guide to help you recover, replenish, and refuel effectively!


Protein Power

  • Helps build and repair muscle tissue.

  • Provides essential amino acids.

  • Try: egg whites, protein shake, chicken breast, 99% turkey, lean deli meat.

  • Aim for 20-40 grams depending on your goals.


Carb Reload

  • Replenishes glycogen stores.

  • Try: fruit, white rice, cream of rice, cereal, rice krispy/poptart.

  • Coach Kiki's tip: 25-30% of your daily carbs should be in your pre-workout window.


Things to Consider

  • Type of Exercise: Endurance, weight training, or classes.

  • Duration: Longer sessions might need more food to restore glycogen.

  • Timing: Pay attention to how you feel eating before or after training. Avoid high fat and fiber around training as they can slow digestion and make you feel sluggish.


Coach Kiki’s Go-To


Experiment with different food combos and timings to find what makes you feel your best. There’s no one-size-fits-all, so play around until you discover your perfect post-workout meal!


Need some specific help? Book a quick call with me here.

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