Post-Workout Meal

The Perfect Post-Workout Protein Sundae

Have you ever wondered what to eat after a heavy lifting session? Well here’s your answer! You want to refuel with a mix of simple carbohydrates and protein. Resistance training depletes the muscle of its fuel sources and breaks down your muscle tissues through tiny microtears in the muscle fibers. Your body needs protein in order to properly repair these tears and grow stronger. Carbohydrates act as a transport vessel and help carry the protein to the damaged fibers. Mixing both carbs & protein after lifting will facilitate faster recovery times and get you better results.

That means you can have the occasional sweet “not-so-healthy” treat after your workout, and this protein sundae is the perfect way to refuel those muscles. Want to know more about what you should eat pre- and post-workout? Check out our Super System for Fat Burning Metabolism.


Protein Sundae

Makes 1 serving

  • 2 waffle cone bowls (we bought the Keebler brand)
  • 3/4 cup nonfat greek yogurt
  • 1 packet stevia
  • 2 tbs protein powder (we used Trutein Cinnabun)
  • 1/8 tsp vanilla extract
  • optional: sprinkles and a cherry on top!

In a small bowl, mix greek yogurt, protein, stevia and vanilla extract together. Spoon mixture into waffle bowls and freeze for 15-20 minutes if desired. Top with sprinkles and a cherry. Enjoy!


Servings: 1

Calories: 230

Fat: 1 g

Carbs: 29 g

Fiber: 0 g

Protein: 25 g

1 reply

Comments are closed.