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Proper Post-Workout Refueling

Updated: Jan 30, 2023

Exhausted throughout the day after you work out? You might not be refueling your body properly.


When you work out, you break down muscle. In order to build muscle, you must have a consistent and healthy protein intake. Now, too much protein can cause issues like gout; however, it takes a lot of protein to get there. (Patton)

Studies have shown that you should eat within a two-hour window of your last workout. This food should have a carb/ protein ratio of 3:1.

This may seem like a lot of carbs, but if you look at the breakdown of your food in grams, there is often more carbs to protein per gram.

Do some research and look into what you are putting into your body after you workout. (Patton)

Some food is labeled as great for refueling and energizing, but there is often a lot of BS in this food that is marketed as healthy. Wondering how to find if your food is clean or not? Download the Trash Panda app and scan the bar code of your foods! (Patton)

I dropped in the recipe for my go-to protein shake below ;)


If you have time, find your zen and refocus after your workout. Give yourself moments of peace to reinvigorate yourself before busting into your next task. I like to drink green tea and make a to-do list. If you don’t get this moment, your day may feel more hectic than it needs to be.



Speaking of replenishing the body… holy cow - we all sweat so much at Perspirology, which is awesome for detoxifying and alkalizing the body. However, we must rehydrate! You don’t have to grab a Gatorade or electrolyte tablet if you are trying to avoid refined sugars. You can put a small bit of salt in your water, or blueberries in your water (all fruit is filled with amazing electrolytes), or you can always opt for natural/organic coconut water! If you have found the right electrolytes to replenish you, I suggest you stick to what works!



Most people do not eat before they workout, but it’s fine if you do. If you are one of those morning fasters, you should know that when you wake up, your body is actually in need of deep hydration. To be able to bring it at your workout, make sure you get salt/fruit/coconut water/Gatorade/electrolyte tablets in BEFORE you workout! Besides your electrolyte intake, you should consume a large amount of water (with nothing in it) throughout your day to continue replenishing your body of fluids and flushing out toxins.



Recharge with my go-to Protein Shake!

Note: I am a vegan so there will be no dairy in this.)


-1 cup of water

-1 cup of almond milk (I prefer Elmhurst with no additives)

  • 1/4 cup of blueberries

  • 1/2 cup of Drink Wholesome protein powder

  • 1/4 cup of Sun Warrior non-flavored collagen building powder

  • 1 tbs flaxseeds (blended)

  • 1 tbs chia seeds

  • 3 tbs of hemp seeds

  • 1 banana (if you don’t want it to be so sugary opt for a green banana!)

  • 1/4 cup of raw cashews

This has about 60 grams of protein in it and keeps me full for a very long time (and I like to eat a lot!). I will also eat a salad or Ezekiel toast if I have to be active in the evening; if not, I am good until dinner (I normally eat a large dinner).

Source out the post work out refueling and protein hacks that work for you. A nutrition coach and/or other health professional can also be a fantastic resource in optimizing your workouts and your overall health.


At Perspirology, we train you for overall, life long health. Our workouts efficiently optimize results for improved cardiovascular and muscular performance, as well as other bodily system functions and mental clarity. Proper hydration and other forms of refueling are essential to the success of this or any other quality exercise you add to an active lifestyle.

You can check out more tips and tricks for optimizing your workout on our blog & on instagram.

Our studios are located in Sea Bright, New Jersey and Middletown, New Jersey with additional classes available for at home streaming.


Patton, Kate (2020). The Best Ways to Fuel Your Workout Might Surprise You. Cleveland Clinic.

Dimitratos, Sarah (2018.) The Shopper’s Dilemma: To Shun Or Embrace The Center Aisles? American Society of Nutrition.

Campbell-Falck D, Thomas T, Falck TM, Tutuo N, Clem K (2000). The intravenous use of coconut water. Am. J. Emerg. Med.

Harini, S, ASN Staff (2010). Coconut Water and Other Electrolytes. American Society of Nutrition.


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