Your post workout refuel meal  


So roughly two weeks in to your brand new fitness program, new gym, new gear. Feeling fitter… Feeling stronger…. starting to notice a difference…. Great work so far!

Now for a little focus on nutrition. If you’ve been following these emails for a little while, you’ll know I’m an advocate of carbs NOT being the enemy, that eating after 8pm is an absolute MYTH and that the key to any good nutrition plan is to keep it healthy and sustainable.

Arguably, the most important meal of the day in terms of nutrient intake is the one you eat directly after working out. (I say ‘arguably’ here becasue fitness people LOVE to argue about pretty much everything so I’m sure someone will say I’m wrong – but this is my opinion).

During a workout, your body breaks down muscle glycogen as well as muscle protein structures, cells and fibres. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. 

So, the best thing to eat after a workout is a nice blend of healthy carbs and protein. that’s because it’s your body’s insulin that is responsible for shuttling carbs and amino acids back into the muscles to help repair, recover and grow. The amount of these is a little trickier to predict as each person will have different calorie and macronutrient requirements. I have an info sheet if you need help with this.

Here are a few resources to try out for various websites:

I also have an 80 page recipe book which I can email over to you as a PDF file. If you send me a message to I’ll send it over today, no charge!

Thanks for reading!
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