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Heather Britt (continued): "Plus, they are located directly across from our DANCEFIX Blue Ash location. It doesn't get much better than that.” / Image: Abdullah Al-Bahrani // Published: 2.14.19
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Knowledgable Local Trainers Outline Exactly What to Eat Post-Workout

Have you ever had that post-workout hunger that seems to cloud your judgement? Sometimes finding a healthy, nourishing, and filling post-workout meal can be tough. So, I asked Cincinnati/NKY trainers to help us out and give us their favorite post workout grub in all forms: grab-and-go choices, snacks, food prepped at home, or dining out options at their favorite places.

All of the coaches are active and on the move, so they know what it takes to be prepared when it comes to hitting goals.


Frank Way
, owner of KW Crossfit

  • Frank Way suggests getting food that is made from scratch and packed with protein and carbs.
  • A restaurant he recommends for take-out or sit-down is 99 Chinese off of Route 42 in Sharonville. He says the Beef Hofun is gluten-free, filled with protein, comes with delicious flat rice noodles with scallions and veggies, and it’s portioned perfectly for lunch.

Heather Britt, owner of DANCEFIX by HBDC

  • Pre-workout, Heather Britt will eat something small, such as a high-protein energy bar.
  • Post-workout, she refuels with her largest meal of the day, with Sleepy Bee as her go-to restaurant.
  • She raves about Sleepy Bee’s healthy smoothies, delicious breakfast and lunch, coffee, and gluten-free and dairy free options.
  • The brunch spot also happens to sit directly across from her DANCEFIX Blue Ash location.

Cris Smith, owner of FitNext

  • To replenish his energy sources and start the muscle rebuilding process after lifting, Cris Smith likes to eat at Silverglades Deli, which is next to his Fitnext location Downtown.
  • He goes there to assemble what he calls a Fitnext Smoothie:

- 1 scoop of vanilla Beverly International Ultimate Muscle Protein
- 2 bananas
- 2 tablespoons of peanut butter
- Add skim milk and shaved ice blended to create a “container of awesomeness”.

  • This post-workout snack keeps him mentally focused and holds over his hunger until he has a bigger meal later.

Leah Wiethe, coach with Cincy 360

  • Post-workout, Leah Wiethe refuels her energy by stopping at Aladdin’s Eatery.
  • She orders a vegetarian rolled pita. She says falafel, greens, veggies, and hummus are the perfect combination of protein, healthy fats, and complex carbs to keep her moving all day long.
  • She throws in their "Natural Energy" raw juice (carrot, spinach, celery, and parsley) and she’s good to go!

Ben Eisenmenger, certified personal trainer (CPT), Strong First Level II Certified Kettlebell Instructor, and Strength Coach at Peak Fitness and Sports Training

  • Ben Eisenmenger’s favorite post-workout meal is Greek yogurt buffalo chicken dip with rice cakes.
  • Most of his training is lifting weights, so he strives to replenish glycogen with fast digesting carbs and provide protein to repair muscles.
  • Yogurt provide probiotics to help with digestion, and the recipes also includes sodium that helps replenish what was lost during a workout.
  • An individual serving recipe:

- Heat 4-5 oz shredded chicken
- 2 tablespoons of plain, non-fat, Greek yogurt
- Add fat-free buffalo sauce as desired
- 1 teaspoon of ranch dip seasoning
- Heat mixture and serve with plain rice cakes

  • Ben says it’s so tasty, he eats it with bell peppers on non-workout days, too!


Erin Wolfinger
, Cycle Star at Cycle Bar

  • Erin Wolfiner meal-preps lighter options like broccoli, ground turkey, and couscous seasoned with pepper flakes and Trader Joe’s Everything But The Bagel Seasoning.
  • She also enjoys Eli's BBQ.
  • Indulging in a nice dip is something she suggests, too. She loves the Majikal nut milk from Rooted Juicery.
  • For something hot: A golden latte from The Weekly Juicery

Lauren Pax, owner of Pax Consulting

  • Running from one studio to the other, Lauren Pax is another trainer who is a fan of the Rooted Juicery.
  • Everything at this healthy spot is plant-based and organic.
  • She says she loves smoothies like the Golden Glow and the Sweet Green 2.0 because smoothies are perfectly satisfying, yet light.
  • She adds collagen after high-intensity classes to support her muscles, joints, and connective tissue.

John Bedel, owner of Solid Training

  • John Bedel likes to go for a meal that supports his current goals, is easy to make, and tastes great.
  • His banana pancake recipe falls under those requirements:

- 1 scoop of Protein Powder
- 4 eggs
- 2 Bananas
- Pumpkin Spice blend from Colonel De's at Findlay Market

  • Besides tasting amazing, the meal supplies John with the necessary calories to recover from his training and the energy to train his awesome clients.

Jessica Donelan, owner of Barre 3 Fort Thomas

  • Post-workout meals for Jessica Donelan vary a lot, but her favorite dinner to eat at home is a southwestern chopped chicken salad.
  • She picks her favorite greens and tops them with avocado, tomatoes, red onion, black beans, corn, a little bit of cheese and your choice of dressing.
  • This is also a balanced meal to serve to her kiddos, who can select their favorite toppings from the dish.

Chandler Caudill, owner of Strength by Barbell

  • For Chandler Caudill, it depends on what kind of training he did that day to decide what to eat afterwards.
  • If he trains heavy, his go-to meal is a bag of Quest protein chips and a shake from Better Blend Nutrition with a scoop of peanut butter and two bananas.
  • He says this provides a great balance of nutrients with 50g of fast-acting carbs and 40 g of protein to help restore a body after a taxing workout.

Joe Daniels, owner of Swing This Kettlebell and Think Tank Flotation

  • Joe Daniels always reaches for something that is easy to digest, nutritious, and delicious when it comes to food after training.
  • He focuses on micronutrients by making his own KB raw nutrition bars at home and storing plenty of them in the fridge.
  • Joe tailors his own ingredients into this snack, featuring vitamins, minerals, phytochemicals, and stress managing foods.

Next time you are standing on the sidewalks, legs shaking, arms trembling, and hunger setting in, refer to the experts! According to Matthew T. Desjardins, M.D. of Sports Medicine with OrthoCincy, "When you reach a short term goal—even a little one—give yourself a small reward." Who's to say that littler reward isn't food?

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