Post-Workout Nutrition: What Should I Eat?

By Team Dolce Staff · Updated June 2025

The science of recovery nutrition ultimately boils down to four critical components: Carbohydrates, Proteins, Fluids, and Electrolytes. These elements work together to refuel, rehydrate, repair, and rebuild your body after training.

💪 Strength Training

Goal: Increase strength, build muscle
Recommended Ratio: 2 or 3:1 carbs to protein

Strawberry Banana Recovery Smoothie

• 12 oz. coconut water
• ¾ cup plain Greek yogurt
• 1 small banana (frozen)
• 1 cup frozen strawberries
• 1 large handful spinach
• 1 Tbsp. chia seeds
• + 1 scoop STRONGRR Whey Protein Isolate

🏃 Endurance Training

Goal: Maximize recovery after long-duration training
Recommended Ratio: 4:1 carbs to protein

Breakfast Bowl with Hardboiled Egg

• ½ cup rolled oats
• 1 small banana, sliced
• 2 Tbsp. natural peanut butter
• 1 Tbsp. honey
• 2 tsp. hemp seeds
• Sprinkle of cinnamon
• 1 pasture-raised egg (hardboiled)
• Optional: ½ scoop STRONGRR Whey stirred in post-cooking

🔥 Circuit / General Wellness Training

Goal: Fat loss, metabolic support, body recomposition
Recommended Ratio: 1:1 or 2:1 carbs to protein

Greek Yogurt Parfait

• ¾ cup plain Greek yogurt
• 1 Tbsp. chia seeds
• ¼ cup organic granola
• 1/3 cup mixed berries
• + ½ scoop STRONGRR Whey

Chicken or Beef Recovery Bowl

• 3 oz. grilled chicken breast or grass-fed steak
• 1 cup cooked rice
• 1 cup sautéed veggies
• ½ cup fresh berries or citrus

⚡ Add Creatine for Strength & Recovery

Post-workout is the perfect time to replenish creatine stores. Add 3–5g of STRONGRR Creatine Monohydrate to your shake or water for better strength, endurance, and recovery gains.

🕒 Recovery Timing

Consume your recovery meal within 15–60 minutes post-training. That’s your window to reload glycogen, rebuild tissue, and control inflammation for better next-day performance.

🔥 Ready to Transform Your Body the Right Way?

If you’re tired of guessing what to eat, when to eat, and how to train—you’re not alone. Our clients range from busy parents to elite athletes, and they all get results by following a system that actually works.

The Dolce Diet Total Body Transformation Program is built on real food, expert coaching, and world-class results. This is more than a diet—it’s a proven lifestyle system designed to:

• Burn fat and build lean muscle
• Restore hormonal health and energy
• Reprogram your metabolism for long-term success

💥 Whether you’re trying to lose your first 10 lbs or break through a plateau, this is your next move.

Note: Nutritional values are estimates. Adjust your intake based on your weight, activity, and goals. For a custom plan, visit thedolcediet.com.