By: Whitney Stuart, of @whitnessnutrition


The common saying "abs are made in the kitchen" isn't far from the truth. I believe your body's performance in the gym and overall health is largely related to the fuel you provide it with on a daily basis. Ensuring that you’re getting real, whole foods that are packed with nutrients is how to enable your body to perform at its peak (read my guide for a clean fridge here) — plus, you’ll reap other benefits like clean skin, more energy, better sleep, stronger hair, and more!


Check out my favorite Whitness Nutrition approved post-workout routine to nourish your body and reap maximum benefits from your time in the gym.


1 — Hydrate: The most essential post-workout choice? Water! You are a vessel made of more than 60% water, and it’s so important to stay properly hydrated so your body can perform at its best. Did you know that chronic dehydration causes one to overeat and crave salt? No thanks.


Replenish what you lost in your sweat towel! Consume 16 oz for every 30-minute sweat session. It doesn’t need to be fancy electrolyte enhanced water (unless it’s been over 90 minutes and you’re running in high heat and/or high humidity circumstances), but if you’re looking for more flavor try adding a wedge of lime, lemon or cucumber for extra refreshment!


2 — Restore your muscles: After a workout longer than 60 minutes, your body is depleted of all the energy and strength you used to burn fat and build muscle tissue. Those energy stores have to be replaced, with the help of clean eating, for future workouts. When it comes to post-workout meals, protein and minimal carbohydrates will help repair and refuel your muscles.


What I enjoy, especially when I’m in a crunch for time or looking for something light and refreshing, is a bottle of Kale Avocado with Collagen or Butternut Squash with Collagen. The Whole30 #CollagenCollaboration flavors are perfect because they’re packed with 10 grams of protein from grass fed collagen peptides and healthy carbs from veggies! You want to consume this combination (protein and carbohydrates) as a recovery meal between 15 minutes and one hour after your workout.


If you don’t have drinkable veggies on hand, consider one of my favorite easy recipes or mini-meal options below:

  • Egg white scramble — 3 egg whites + 1 egg scrambled with half a shredded sweet potato and shredded kale

  • Turkey veggie scramble — ground turkey sauteed with fresh veggies and served with white rice

  • Tofu salad — organic pressed tofu crumbled and sauteed with nutritional yeast, spinach and other veggies

  • Mini-meals — meat stick + banana (or other fruit), low-fat Greek yogurt topped with flaxseed and fruit 

If weight reduction is your goal, plan your workouts close to your next meal time (breakfast, lunch or dinner) — this will help you avoid additional calories from the ‘pre-intra-post’ workout snack conundrum. Also, remember that with a daily hour workout, your body doesn’t need significantly more calories for replenishment.

3 — Plan out your next workout: It’s important to shake up your workout routine to ensure that not only your different muscle groups are getting used, but also your mind as well! Do you really want to do the same workout every single day? Didn’t think so! Check out my favorite do-anywhere bodyweight workout below (be sure to follow it up with some ZÜPA fueling) — plus, find other fitness workouts on The Veggie Vibe!

zupa dupa hit workout

About Whitney:
Whitney Stuart, of @whitnessnutriton on Instagram, is a holistic nutritionist; she’s a real food master and loves whole vegetables along with pronounceable and minimally modified ingredients that fill the stomach and satiate the soul! Her practice is currently accepting local and distance patients.