Fit & Fresh

Run, Replenish, Repeat

Peanut Butter Shake

You just crossed the finish line of a grueling long race, or maybe you’re tossing a gym bag over your shoulder complimenting yourself on a workout well done. Regardless of the activity, what you replenish your body with post workout, determines how you recover, length of recovery time, and overall energy levels. Fellow runners, lifters, and group exercise goers, I have to be honest; post workout refueling is easier than you’d ever think! It’s so easy, there’s only 1 main golden rule…

Don’t forget this golden rule of workout refueling! 

3:1. That is the ratio of carbohydrates to protein your body requires within 30 minutes of a vigorous workout or sport secession. 30 minutes is the key refueling time frame. The body is most efficiently, and effectively, able to replenish glycogen (what’s found in muscles) and begin rebuilding muscle tissue.

To determine if a food item, protein drink (not a huge advocate for these, but that’s another blog post…) or other noshable meets the acceptable requirements; take the number of grams of carbohydrates and divide into the number of grams of protein to determine if what you are eating is the best refueling ratio for your body. The recipe listed below is a “delightful” example, and simple recipe you could try!

Other great combinations include:

  • Toast and nut butter
  • Greek yogurt and fruit
  • Fruit and low fat cheese stick
  • Chocolate milk or regular low fat milk

Don’t forget to continue to refuel and replenish your body cells with a well-balanced meal within 2 hours after any type of physical activity.


Quench your thirst and replenish your muscles with this simple, healthy, and creamy “milkshake”.  

  •  1 c. Vanilla Greek Yogurt
  • 1 c. low fat chocolate milk
  •  ½ ripe banana, frozen
  •  ¼ c. frozen, unsweetened, cherries
  • 2 tbsp. smooth, natural peanut butter

Blend yogurt, chocolate milk, banana, cherries, and peanut butter in a blender until smooth. Enjoy the benefits of a job well done.

Serves 2 athletes.


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