Wondering What to Eat After a Koko Smartraining Workout?

As a Koko FitClub member, you are training your body in a whole new way. It’s also a great opportunity to train your brain to eat in a whole new way. Let me be clear, a Koko workout does not give you permission to start eating like a Dallas Cowboys lineman. But, the food you eat (or don’t eat) is nearly as important to building fitness as your workouts.


To keep your body well fueled and running smoothly you should be eating five small, healthy meals/snacks a day. This will keep your blood sugar levels even and your energy up. (Think lots of fresh fruits and vegetables, whole grains, and lean meats/protein.) Breakfast, a snack, lunch, a second snack and finally, dinner. That works out to eating about every three hours.


One of the most important meals in this cycle is the one you eat within 30 minutes of your Koko workout. After a strenuous workout you need to refuel your body in a way that helps repair muscle tissues and replenish glycogen stores, so what you eat is critical. Your goal is a combination of complex carbohydrates and protein. Need a few ideas? Here are some of my favorite post-workout snacks. Though most of these individual items have both carbohydrates and protein, I’ve labeled them by what their primary role is in that combination to help you come up with your own snack ideas:

  • Peanut butter(Protein) and banana(Carbohydrate) sandwich (My VERY favorite- just call me “The King”)
  • Celery sticks(C) spread with peanut butter(P)
  • Oatmeal(C)with almonds(P)
  • Healthy granola bar with grains(C), nuts(P) and dried fruit(C)
  • Whole wheat crackers(C) and almond butter(P)
  • Real frozen fruit(c) smoothie make with low-fat or skim milk(P)
  • Sushi-rice(C) and fish(P)
  • Hummus(P) on a whole wheat pita(C)
  • Plain Greek yogurt(P) and fresh berries(C)
  • “Trail mix” with dried fruit(C) and nuts(P)
  • Veggie omelet- eggs(P) and veggies(C)
  • High fiber cereal(C) with skim milk(P)
  • Low-fat chocolate milk (Milk is a great source of both complex carbohydrates and protein)
  • Cottage cheese(P) with fresh fruit(C)

Happy (healthy) eating,

Michael Wood, CSCS


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