Happy Wednesday, my friends! First and foremost, I’m so glad you enjoyed yesterday’s post about my confessions from the world of fitness. You never know how things will fly with readers, and it went well. The best part about sharing that post is your comments. It seems that those of you who work in the medical profession agree that you’ve also “seen it all” in your workplace. I bet you have, and I’d love to read your confessions one day.
But today, it’s all about food. In addition to sharing a look at every single thing I ate on a recent weekday, I’m also talking about fueling up, most importantly refueling after a workout.
How and why I refuel after a workout
When I first started getting into fitness and resistance-training many moons ago, I couldn’t understand why I wasn’t building muscle as quickly as I had hoped. I remember calling my older brother, who was the one who convinced me to sign up for a gym after work, and he told me I needed to have a protein shake after my workout because I was waiting far too long to eat dinner after finishing my sessions. This idea was foreign to me at the time (which seems shocking, based on the fact that I ended up getting into fitness), but I took his advice.
From that day forward, I was adamant about drinking a little shake within 30-45 minutes of finishing a strength-training workout, and all of a sudden, I started to notice some little gains in my muscles. Just like that, I became a believer. And since that revelation so many years ago, I’ve been all about post-workout refueling.
Why? Because after a tough workout, especially after strength-training, you have to put some nutrients/protein/sugar/carbs all back into your body so it can repair itself. While there are plenty of healthy and easy food options for refueling, I almost always reach for something in liquid form.
Introducing the Berry Almond Nutmilk juice smoothie
As a Naked Juice ambassador, I recently had the chance to try a brand new beverage the company is debuting next month, Berry Almond Nutmilk, packed with plant protein. And I decided to use this smoothie as a refuel for my past few workouts …
Boy, it’s tasty. A berry-flavored almondmilk smoothie with 11 grams of soy protein and a ton of fruity goodness is quite the refreshing treat as a snack any time of day. Not to mention, this creamy bottle has 26 blueberries, 8 blackberries, 2 raspberries, 1 strawberry, 24 almonds, 1 and 3/4 apples and 1/3 of a banana. I’ve actually enjoyed popping it in the freezer for a little while to make it into a slushy, as well. A delicious refuel.
Be smart about your refueling
But I don’t always have a smoothie like this after each sweat session — only the longer ones that require it. That’s because you need less refueling after gentle yoga, than you do after a two-hour power-lifting session. Don’t let every workout make you think you should down a shake — you’ll be adding unnecessary extra calories at that point. In fact, you have to be careful not to overdo it with shakes and smoothies and other high-calorie liquids. If you’re planning to eat breakfast, lunch or dinner within an hour of your workout, you’re probably okay without any of them. However, I find that fast-acting shakes and smoothies revive me much quicker than food, and I don’t always have the chance to sit down for a full meal within that hour time-frame. Of course, there are plenty of studies that say you have a larger window than an hour, but I’ve always felt that one hour is what’s best for me. And that’s the key right there. Find what works best for you.
Now that we’ve covered refueling, let’s get into the food …
What I Ate Wednesday
Each week, I take a moment on Wednesday to share with you pictures and descriptions of a full day of my eating. In no way are my eats altered due to the fact that photos will be taken, and I usually choose a different day each week. The point of this weekly post is nothing more than to share some insight into real-life eats.
Breakfast at 7:45 a.m.
Ugly but good: Many times my real meals aren’t all that pretty. Here’s a great example. I started the day with a green smoothie bowl, full of spinach, kale, blueberries, protein powder, veggie powder, half of a banana and soy milk. It may have been a dark mud color, but it was tasty and nutritious. I enjoyed it alongside some hot green tea, sweetened with stevia and soy milk. Good stuff.
Lunch at 12:45 p.m.
Leftovers are the best-overs: On Sunday night, Dave made me some grilled salmon, and there was enough to save for the next day. I had that extra salmon, grilled zucchini and squash, as well as two fried eggs for my mid-day meal. It’s not often that I get to enjoy salmon for lunch, so this made me very happy. I may or may not have mixed all of this goodness together in each bite.
Snack at 4:45 p.m.
Snack time: This little platter features some pineapple slices, raw almonds and a mini GoMacro bar, and it was the perfect combination of food to pep me up for my workout. And would you like to know something? Those pineapples are from a can.
Post-workout refuel at 7:30 p.m.
Fueling up: I so look forward to my post-workout shake. After I got home from teaching and doing BODYATTACK, I reached into the freezer to find my Berry Almond Nutmilk almondmilk juice smoothie from Naked Juice getting all slushed up for me, and it was delicious. (Please note the fuzzy photobomb, as well.)
This brand new product from Naked Juice is a non-dairy juice smoothie full of nutrients. It’s gluten-free, soy-free, dairy-free, vegan and has no added sugar. And by the way, Berry Almond Nutmilk will be available nationwide in stores in July, as well as another flavor, Peachy Almond Nutmilk, so if you’re in the market for an easy breakfast, snack or post-workout option, check these puppies (and my puppy!) out.
Dinner at 8:30 p.m.
A regular appearance: Not a week goes by that Dave and I don’t have turkey burgers for dinner. Monday night featured grilled turkey burgers, topped with cheese, tomato, avocado and salsa, served on a toasted whole wheat thin bun, with some roasted veggies on the side. True story: Dave likes his veggies slightly un-done, while I like mine over-done. The solution? I pull half of them out of the oven a few minutes early for his plate, and let mine sit in there a bit longer.
To finish off the night, I had some vanilla soy milk straight from the carton. And that was it for eating.
Alright friends, on Wednesdays, my routine is always the same. I teach BODYATTACK at lunch, work and then teach two classes at Orangetheory Fitness in the evening. Have a great day doing whatever it is that you do on Wednesdays.
Read more daily eating recaps
Each week, “What I Ate Wednesday” is hosted by Peas and Crayons for bloggers to showcase their eats to the world. If you want to see more food recaps, check out some of my posts from the past here:
- A full day of eating in pictures
- Another full day of my eats and drinks
- Real food isn’t always pretty
- Do you have a balanced dining out strategy?
- What I ate and drank all day
- Three meals, two snacks and a shake
- Food trucks and rest-day eating
- Plenty of protein at every meal
- Colorful fuel for a day of training
- Long days of training require a lot of food
- Making do on “What I Ate Wednesday”
- Healthy foods for a rest day
- Who doesn’t like pictures of food?
- A look at a full day of eating in pictures
- Snapshots from a day of delicious meals
- Pictures of food, because you like them
- Food pictures and the juice cleanse that wasn’t
- A look at what I really eat in a day
- What I ate in the Sunshine State
- My weekend eats and a little narrative
- Stories about food and yesterday’s meals
- A day of eating and some commentary
- Do you want to know what I ate yesterday?
- Healthy challenges and foods from my day
- Eating, napping and eating again
- Filling up on healthy food before the holiday
- A perfect birthday at home and my eats
- Top blog posts, reader stats and my food
- A different kind of training and my food
- Joining a healthy green movement and my eats
- Must-try veggie pasta tip and my eats
- Are you eating this sweet and satisfying fruit?
- What a difference a week makes and my eats
- On Wednesdays we look at pictures of food
- Food, drinks and a very hydrating giveaway
- Front-loading all the healthy this week
- MealEnders giveaway and back to healthy food
- Eating, drinking and sharing the pictures
- I don’t like bad people, I do like good food
- Smart training nutrition tips and my meals
- “What I Ate Wednesday” and a Phenoh 7.4 review
- What my daily meals look like in pictures
- Food pictures from a light and healthy day
- Life lately and a look at all of my meals
- What’s normal to you? (And my daily eats)
- A bit of chatter and “What I Ate Wednesday”
- How you eat beets and a look at a day of food
- What I ate yesterday in the Sunshine State
- A full day of lazy eating from the weekend
- Every thing I ate yesterday in pictures
- BlogFest 2015 and “What I Ate Wednesday”
**Please note: I’m a Naked Juice Ambassador, and this post is sponsored by Naked Juice, but all the words, thoughts and opinions are my own. Thanks for getting behind an awesome brand, who is so kind to support A Lady Goes West.
Questions of the day
How do you refuel after a workout?
What’s the best thing you’ve eaten lately?