post-workout food: morning edition

Breakfast is my favorite meal of the day, which is good because everyone says it’s also the most important meal. Though  I dread my early morning alarms sometimes, I can’t help but think during my run what I’m going to eat after.  I’m no doctor, but I’ve read that a quality post-workout meal will include carbs and proteins, some vouch a 2:1 ratio, and others a 4:1 ratio. I don’t follow any strict guidelines, but I think I stick close to the 2:1 ratio just by habit; you’ll eventually figure out what your body needs. Below is a list of a few things I like to have in the morning — I usually have some sort of combination of two or three of the items.

Protein Shake with Banana
This is an easy one, but it will require that you stock up on some protein powder if you don’t have any at home. I never buy vitamins or supplements so I was surprised how much protein powder cost when I first got it (I saw bottles for $40+!), so I went with the standard 2 pound container of whey protein at Vitamin Shoppe. I’m a vanilla gal, but they also have other flavors like chocolate, strawberry, and even cookies and cream! A perk of being in NYC is all the fruit vendors that set up shop on the streets. I usually bring a dollar with me on my run so I can stop and pick up my five bananas for the week :)

What I like: 2 scoops of protein powder, 1 cup of milk, 1 banana, 6 ice cubes (jk, just throw some ice in there); optional, 2 tablespoons of oat bran

Egg White Omelette with Spinach and Feta Cheese
Don’t get me wrong, I love normal eggs with yolk, and nine times out of ten I make my eggs overeasy, but this combination just makes me happy. I feel so healthy when I have it. It’s nothing crazy, and you cover so many bases with it!

What I like: 1/3 cup liquid egg whites (which is equivalent to 2 eggs), a handful of baby spinach, and feta cheese crumbles. I also add some wheat toast on the side!

Greek Yogurt with Fruit
I don’t know when greek yogurt entered my life, but there is no going back to regular yogurt, especially since there is 15g of protein per serving.  I prefer the Chobani 0% lineup — with fruit so I can bring to work and then plain for the home.

What I like: 1 cup (just a guess) of plain greek yogurt, blueberries, raspberries, and strawberries

Create Your Own Oatmeal
I’ve learned that everyone makes his or hear oatmeal differently. I grew up with the Quaker Oats Instant Oatmeal, Fruit and Cream packages — my mom cooked them stove top, and it was the only way I knew oatmeal for 20 years of my life. When I went to school, I realized the standard definition of oatmeal was way different. Milk or water, microwave or stove-top, instant or old-fashioned, I was overwhelmed. In the past few months, I’ve stuck with the same combination listed below, but however you end up making yours, I suggest throwing in some fruit  or raisins; hopefully, I can make that next leap soon ;)

What I like: 1/2 cup old-fashioned oats, 1 cup hot water, tablespoon of light brown sugar, 1/3 cup sliced almonds, dash of cinnamon

Chocolate Milk and Toast with Peanut Butter
If you’re in a hurry, this is a perfect way to get the fuel you need. You’ll get your calcium, carbs, and protein.

What I like: Hershey’s chocolate syrup, 2 cups of milk, wheat toast, and Skippy Natural Peanut Butter

What do you like to have after your morning workouts? Do you dive straight into your meal or do you like to wait a little bit before breakfast?


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