Breakfast of Champions

Post workout fuel is very important. You need to replenish all of those calories burned during your workout. And just because you exercised doesn’t mean you are free to eat anything and everything, so don’t waste all of that hard work on a donut, instead eat real/fresh food with plenty of carbs, fats and protein.

If you are not sure of what to eat after working out, remember your meal should be 4:1 ratio carbs to protein. Yes, more carbs than protein. This is easily mistaken by people thinking you need more protein than carbs after workouts to gain muscle and refuel your body.

So, Fit Andy is setting the record straight.

Carbs are your body’s preferred source of energy, so with that said you need plenty of those good carbs post workout. Protein is also very important to rebuild and repair muscle tissue, however you don’t need loads of it. A ton of protein isn’t going to give you more strength or add more muscle.

I often get asked about protein powder/supplements. Everyone is different, but I choose to get my source of protein from food. However, there are times when I am at the peak of marathon training where I am seriously hungry all day, even eating 5-6 meals, so I’ll drink a protein shake. It’s really not necessary for those that are working out 3-4 times a week at a moderate level to include protein powder in their diet, instead something like oatmeal, whole wheat toast and a few hard boiled eggs would do the job.

I’m excited to finally share my post workout Breakfast of Champions. This meal was after my 18 mile run, where I burned over 1500 calories. This meal was around 800 calories with a macro breakdown of: 123g carbs, 37g protein, 29g fat (21g from good fats) and 15g fiber!! My ratio of carbs to protein was closer to 3:1, which is okay with me 🙂


Breakfast of Champions


Turkey Bacon Egg Muffins:
3 eggs, mixed
1/2 cup of veggies (bell peppers, tomatoes, onions, green onions, basil, serrano pepper), chopped
2-3 strips of Turkey bacon, cut in half

Breakfast Roasted Potatoes with Rosemary:
4 red potatoes, cut in quarters
Rosemary, minced
1/2 Lemon, juiced
Salt & pepper
Olive oil

Half avocado, sliced
1/2 mango
Cantaloupe, sliced


1. Preheat oven to 375*. Chop desired veggies and place in a bowl. Allow the flavors to blend and sit for a few minutes. Prepare muffin tins/silicone mold by spraying olive oil inside them and placing on a large baking sheet with parchment paper. Place the turkey bacon inside the muffin tins and then top with mixed veggies.

2. Use a tablespoon to pour eggs into each muffin tin. Bake for 20 minutes, or until eggs have completely set.

IMG_0630IMG_0637IMG_0646This Breakfast of Champions was by far my favorite meal ever! You need to make this asap, it is worth it!!


Mermaid of the Month: Fit Andy | The Running Mermaid

[…] I make sure to eat plenty of good carbs (brown rice, whole wheat bread, quinoa), healthy fats (avocado, almond butter, nuts) and lean protein (ground turkey, lean beef, chicken breast). I eat 5-6 meals a day every 2-3 hours. I feel like I am always eating, but that is the life of a marathoner and I wouldn’t want it any other way. My favorite post workout meal, breakfast of champions! […]


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