Optomize Your Exercise: Eat Protein!

Maybe you are like me…

You exercise…you eat….and feel ever so slightly guilty about the process.  So how can you optimize your meal to actually help your exercise program?

There is a 30 to 60 minute window of opportunity after exercising, where you should eat protein with some carbohydrates.  This is the time when fatigued muscles are most receptive to nutrients, and when an increase in enzyme activity makes the body more efficient in storing glucose for energy and building protein for lean muscles.

Four Quick & Easy Protein Sources:


Say you exercise in the morning….Consider whipping up a whey protein shake that can be further tweaked into becoming a sports recovery drink when blended with bananas.  Bananas are wonderful sources of magnesium and potassium; both minerals help assure healthy muscle function.

Did you know that Basics P3 whey isolate protein powder is formulated with 7 additional vitamins, as well as flax-seed and digestive enzymes.  Basics P3 protein shakes are also satisfying following an afternoon workout as well.


Sometimes you just can’t eat 30 minutes after a workout. So what can you grab?  Fruit works well, as does granola.  Most grocery stores sell bulk, organic granola which is easy to pack in a baggie and eat on the go.  (You want portion control as granola is calorie dense.)

You can also make your own granola using whole rolled oats, almonds or walnuts, dried fruit (cranberries, raisins, and apricots), flax seeds, and some carob or dark chocolate bits.  Almonds, walnuts, and flax are sources of good omega-3 fat, while dried fruit provides iron for healthy red blood cells.

Peanut Butter

While peanut butter has a higher caloric content, 100 calories per tablespoon, that same tablespoon provides 7 grams of protein.  Add that to a slice of whole wheat bread and you have a healthy protein and fiber snack.


An egg sandwich with a slice of cheese on whole wheat toast is a great after workout breakfast.  The complete egg (white and yolk) provides 7 grams of protein and all the essential amino acids needed by the human body, including zinc and vitamin B12 which support cell production.  This homey sandwich assists with recharging your energy and restoring your sore muscles.

Don’t forget to take your complete vitamins either.

Basics A-Z Complete:
Vitamins for Women delivers 10 essential vitamins and 77 colloidal minerals that provide your body with the nutrients it needs for daily energy and cellular health.

Basics Women Vitamins

Basics Women Vitamins


About Kersten

Kersten Conway- a single-parent mother, artist, entrepreneur, life-long learner, and art teacher who was raised all over America. Moved to H View all posts by Kersten

One response to “Optomize Your Exercise: Eat Protein!

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