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Laird’s Favorite Post-Workout Meals

Make sure you reward all that hard work by giving your vehicle the good fuel it needs!

You have heard a million times to get the nutrition in your body 30 to 60 minutes after training. Your muscles are just searching for nutrients and muscles are desperate for amino acids as well as the rest of your body to be replenished after working hard.

Most people need something after working out that isn't breakfast, lunch, or dinner. Typically their recovery meal falls into a gap that would be a 'snack time'. Instead of looking at this meal as a snack look at it as a mini-meal. Make sure you have represented on your plate a protein, a good fat, and healthy carbohydrates.

Mid Day 'Snack'

If you are on the go then get a smoothie at your gym or even take one from your house before you workout. Keep a mixing shaker with ice, almond milk and protein powder. Use unsweetened almond milk for flavor and high quality protein. If you are eating whey make sure it's an isolate and not loaded with junk. If you have the urge to chew then keep an apple nearby and this should get you to lunch and replenish your body.

This is just one example of a post workout meal Laird likes. If he is in his season then he will surf or foil up to six hours. We are not sure if the Jet Ski or the guys run out of fuel first. This meal – snack example is one that is right for lunch time and for right after you have burned a lot of calories.

Laird's Morning 'Snack'

Let's say you want something lighter and maybe you just finished your morning training (in other words not a great time for fish,) then here are some of Laird's other eats!

  • Eggs with Veggies and Especially Avocado

This meal is a good source of protein and healthy fat. Examples of good carbohydrates to go along with this protein and healthy fat are: veggies, fruit, quinoa or brown rice.

  • Tuna or Chicken, Brown Rice

A scoop of tuna (there I go again with the fish) or organic chicken with veggies and brown rice is a great post workout meal.

  • Healthy Leftovers

Another great way to have your snack is to eat leftovers from the night before; assuming you follow the protein, healthy fat, healthy carbohydrates for dinner time as well!

If dinner the night before is something you could stomach again for your PWM then throw it in a container and off you go. You not only saved yourself some money, but it will be getting you to make healthy dinners as well. Remember I am not talking about a giant amount of food I am talking about a snack sized serving. Almost as if you were eating like a child. All the food types are there just a lot less of it.

Here is one of Laird's favorite post workout meal:

Fish and veggies! Monchong, salad, and mashed Hawaiian sweet potato with a splash of coconut milk.

Fish – for protein 

Hawaiian Sweet Potato & Veggies – for energy and vitamins


If you are going to work hard give yourself and your body the nutritional love it needs and deserves. Whenever you can, work with yourself.



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