Post-Workout Carbohydrates: A Better Time Than Ever for a Treat!

Written by: Claire Cvetkovski, Personal Trainer @ O2 Fitness Chatham

You’ve just taken the time out of your busy schedule to get in that daily necessary workout. From driving to the gym, getting in your workout, driving home, and then showering, it wouldn’t be surprising if two hours just quickly vanished from your day. Whether your reason lies within weightloss, muscle growth, or general health and fitness, you still set aside two hours of your day to commit to something that is important to you. Unfortunately, there are too many fitness enthusiasts who waste this precious time because they simply ignore an incredibly intricate detail to every workout: properly timed nutrition.

Post-workout Nutrition

Post-workout nutrition is paramount to optimal recovery and muscle development: Following a hard workout, your body is severely depleted of glycogen (stored energy) and glucose (usable energy) which are the forms of energy that your body uses to fuel your muscles through any type of activity. When you run out of these forms of energy during an intense or prolonged workout, your body will turn to your muscles for a desperate fix of energy, breaking down the muscle tissue that you are working so hard to build.

To mitigate this issue, the athlete can turn to high glycemic index carbohydrates to quickly replenish the energy in their body. Yes, this can be done through expensive shakes and powders, but you can also create something in your kitchen which I PROMISE you will be much more delicious than any of those packaged sources. Also, if you are going to give in to the temptation of yummy treats, this is a PERFECT excuse and time to do so.

I LOVE the following recipe for PALEO SWEET POTATO BROWNIES because they are all-natural and provide a great ratio of carbohydrates to proteins. On top of that, they are very quick to throw together, and you can have these easily waiting for you in a ziplock bag for that post workout carbohydrate window (optimally within30 min, no more than 90 min).


  • 2 small to medium Sweet Potatoes
  • 3 eggs whisked
  • 1/4 cup Coconut oil
  • 1/3 cup Raw honey
  • 1/2 cup Dark Chocolate chips
  • 3 TBS Coconut flour
  • 2 TBS unsweetened cocoa powder
  • 1/4 tsp baking powder, cinnamon, vanilla extract
  • pinch of salt


  1. Boil your sweet potatoes till soft when poked with a fork. Peal off the skin and mash in a bowl.
  2. Preheat oven to 350.
  3. Now add your wet ingredients: coconut oil, honey, vanilla, and eggs and mix together.
  4. Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt, and chocolate chips.
  5. Mix on low to medium speed for 1 to 2 minutes
  6. Pour into an 8×8 glass baking dish
  7. Bake for 30 -35 minutes
  8. Let cool

1 Comment(s)

  1. Uncle Richie says:

    Great meeting you yesterday! Spoke to my youngest about you and he was psyched. We’ll see if he and I can prepare the recipe! Should be fun!

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