Post-Workout Fuel

Photo: Hannah Udren (Tulane '18)

Photo: Hannah Udren (Tulane '18)

For someone who loves to workout and loves to eat, there’s not much more exciting than brainstorming my next post-workout meal.  Sometimes, it’s even what gets me through that long and sweaty run. While a good workout is great, it is also hard on your muscles and it's important to feed and replenish them with the right food and nutrients after you #getsweaty. It essential to fuel up on protein, which helps rebuild the structure of the muscle. So from now on, about no more than half an hour after your workout, make sure to indulge in a delicious, protein packed snack to replenish those hard working muscles. Here are some SWEAT SCENE favorites:

Photo: Jenna Chernin (Tulane '17)

Photo: Jenna Chernin (Tulane '17)

Fat-Free Greek Yogurt. To make it extra delicious and nutritious I like to add a tablespoon of chia seeds, about ½ tablespoon of natural creamy peanut butter, a handful of berries, and some cinnamon to taste! This snack/meal is protein packed and full of flavors, making it fun to eat and great for your muscles.

Smoothies and Shakes. I love drinking something cold after a hot workout. Smoothies and protein shakes are great because you can add whatever you want into one meal. If you don’t have time to make your own, stop by d’Juice on Oak Street. They will add your favorite type of protein to whatever you want. My go to is the “It’s Not Easy Being Green” with whey protein!


Whole Foods. I like to go to Romney Pilates because they offer a variety of classes. But truth be told, I also like to go to Romney because it is conveniently located across the street from Whole Foods. Post spin, Pilates, boxing, whatever — I always love to make myself a colorful snack at the Whole Foods salad bar. A number of vegetables and pre-made salads with some lean protein (I usually choose grilled chicken), and I am ready to go!

Cottage Cheese. Cottage cheese is an amazing post-workout snack. It is high in protein, extremely healthy, and very versatile. Whether you choose to make it sweet or salty, cottage cheese is a great go-to. Some ideas are eating it with fresh cut fruit such as cantaloupe, peaches, pineapple, with a drizzle of honey and a dash of some cinnamon. You can even add it to some whole grain toast. My favorite is Friendship’s Low Fat 1% Fit to Go pack. It’s only 110 calories, has 1.5 grams of fat, 5g grams of carbs, 19 grams of protein and comes in a portable, snack-sized package.

Any of these options can be made with ease at home or ordered at most brunch spots around NOLA. Just remember, when it comes to the post-workout fuel, pick protein!

Matcha Source for matcha green tea powder