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The Post Workout Meal

After your workout, it is important to properly (as well as promptly) refuel your body. To ensure that your body will replace the fuel where you want it to go (as muscle fuel, not as stored fat), you should consume your post-workout meal within 45 minutes.

My favorite post-workout meal is a smoothie, which is very easily digested and the nutrients can be absorbed quickly by your body.  Of course, your post-workout meal does not have to be a smoothie, just keep my “PFF Rule™” (always include Protein, Fat, & Fiber in a meal and/or snack) so you are properly refueling your body.

Post-Workout Smoothie

(Fast, simple, delicious!)

Blend till smooth:

· 1 cup frozen berries

· 2 Tbsp. chia seeds

· 1 scoop of Dutch Greens™ (

· Add kefir to desired consistency (replenishes healthy bacteria), or almond/rice milk, or 100% fruit juice



Helping you live more!™

The information in this document and on is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

Jill Tiffany runs a private practice in Baldwin, WI, as a Clinical Nutritionist and Certified Personal Trainer. She has been a health educator for over 20 years coaching high school athletics, teaching Physical Education, serving as a consultant for athletic teams, and implementing wellness plans for corporations. Jill is a nutrition and fitness writer for Midwest Events Magazine and; she also serves on the Health Advisory board for Supplement Spot™. More info:

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