Your Post-Workout Meal Is Sabotaging You (Here’s How to Fix It)
- Kris Hansen-Sayles
- Apr 10
- 2 min read
Updated: Apr 11
Fiber, protein, and fat—the real MVPs of recovery and hormone balance.
If you’re working out and still not seeing results, look at your plate—
Not your gym routine.
You did the sweat.
You even stretched like a grown woman.
So why are you still bloated, exhausted, and hungry 30 minutes later?
It’s not the workout that’s holding you back—it’s what you’re eating after.
The Myth of the “Healthy” Post-Workout Meal
Let’s call it what it is:Half the fitness industry is selling you blood sugar bombs wrapped in protein powder.
Banana + peanut butter
Oats with honey
Fruit smoothie with low-fat yogurt
Protein shake full of seed oils, sweeteners, and carbs
Sure, they sound “clean.”
But all they do is spike your insulin, trigger cravings, and send your energy crashing by 3PM.
Been there, bought the shaker bottle, regretted everything.
What You Should Eat After a Workout (Nurse + Mom Approved)
After a workout, your body is:
Inflamed (in a good way)
Insulin sensitive (aka primed to absorb nutrients)
Rebuilding muscle and balancing hormones
To support that, you need three things:
✅ 1. Protein (20–30g)
Think: eggs, lean beef, chicken, fish, cottage cheese, protein powder (if it’s clean!)Why: Repairs muscles, keeps you full, helps balance insulin
Pro tip: Aim for 30g protein at your first meal after fasting. That’s your magic number.
✅ 2. Healthy Fats
Think: avocado, olive oil, pasture-raised butter, egg yolks
Why: Supports hormone production, slows digestion, keeps you satisfied
✅ 3. Fiber-Rich Veggies
Think: broccoli, spinach, cauliflower, zucchini, kale
Why: Slows glucose absorption, feeds your gut, keeps your metabolism humming
What to Ditch:
Processed carbs (bread, bars, bagels)
Low-fat anything (that’s diet culture BS)
Fruit-only meals
Anything with canola/vegetable/soy oil (they cause inflammation)
Snacking “just because” you worked out (nah, sis)
A Word on Fasting + Timing
If you're following the Feel Great System like me, you’re likely doing intermittent fasting (12–16 hours/day).
That means your first meal after your fast should be your post-workout meal.
This timing is perfect—because your body is in fat-burning mode, insulin is low, and your muscles are primed to soak up nutrients.
Fast Move Feast (like a queen, not a rabbit)
Faith-Based Reminder: Food Is Fuel, Not a Fix for Shame
You are not “earning your food.” You are honoring your body.
“So whether you eat or drink or whatever you do, do it all for the glory of God.” – 1 Corinthians 10:31
This isn’t punishment. It’s partnership with your Creator and your chemistry.
Feed the temple well, girl.
Eat protein. Eat fat. Eat fiber. Ditch the sugar and seed oils. Repeat.
Ready to make post-workout fuel simple + effective?
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