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Posted By Onelife Fitness on Feb 22, 2017 11:57:37 AM

Perhaps the most critical aspect of your training is nutrition. A proper post-workout meal strategy will help you increase muscle gains and recovery, and replenish your energy stores. This meal, to be eaten within one hour of completing your workout, should include both carbohydrates and protein, with the ratio of each being dependent on the volume and intensity of your trianing. Generally speaking, a good rule of thumb is a carb to protein ratio of 2:1 for workouts lasting up to an hour. For longer, more endurance-based workouts, try a 3:1 or 4:1 ratio, depending on your energy needs. Start with a baseline 20 grams of protein and 40 grams of carbs and adjust accordingly. Check out a few of our favorite post-workout meals below! 


post-workout-meal-2.png2-Ingredient Banana Pancakes

We can't even begin to tell you how yummy these are! And the best thing about them? They use only two ingredients. Simply mash a ripe banana and add one whole egg to make your batter. Cook for 30-45 seconds on each side over warm heat until slightly browned. Serve with a dash of jam or agave syrup if desired. But be sure to taste them by themselves first - you'll likely find that the natural sweetness of the banana is enough! Need more protein? Serve with scrambled egg whites or add a small portion of turkey sausage or other lean meat to your meal. 



Dark Chocolate + Almond Butter Smoothie


Not hungry for a whole food meal after your workout? A protein shake or smoothie is the perfect solution for quickly replenishing your muscles and boosting your energy! Simply blend the following ingredients, and top off with a dash of cinnamon or cocoa powder. 

  1. 1 cup almond milk
  2. 1 scoop of your favorite chocolate protein powder
  3. 1 tbsp almond butter
  4. 1/2-1 whole banana, depending on workout intensity
  5. 1 tsp honey, if desired

Greek Yogurt Berry Parfait

Greek yogurt has more than double the protein of traditional yogurt, making it a great base for this post-workout meal. Alternate layers of yourt with your choice of berries and granola. Be sure to watch the amount of granola used - a half cup typically contains 30-40 grams of carbs. 


Quick + Tasy Fajitas

post-workout-meal.pngIn a skillet over medium heat, cook 1 cup of sliced bell peppers and onions until tender. Stir in 1 cup of rotisserie or grilled chicken, heating through. Spoon onto corn or whole-wheat fajitas and top with shredded lettuce and salsa. Mix it up by trying with lean steak, tilapia or shrimp. If you desire an unprocessed carb option, try serving your fajita fillings over a bed of roasted corn or a baked potato. 


What Our Clients Say

Really great gym. The layout is perfect, never a competition for cardio equipment and the classes have all been awesome.

Shawna W.

I love this place, great environment, friendly staff and customers. I've been here about three weeks and its worth my time, I'm really motivated to get into shape.

James L.

I love this gym. They have everything you could want in a gym: sauna, pool, hot tub, hot yoga, classes galore, stretch equipment/area, tons of machines, basketball gym, childcare, hydro-massage, etc, etc. Overall our family is very happy here- there's something for everyone at a reasonable price.

Kerry W.

They have all the cardio machines you need with a full movie cardio room. Heated swimming pool. Full sized basketball court. Tons of free weights and cable machinery. You should never have to stand around waiting to use anything. All the amenities are beautiful. The sauna is great. They have private showers for all guests and FREE WIFI!!

Ken P.

I'm a huge fan of the Onelife Fitness in Newport news, Norfolk and Virginia Beach. The gyms are well equipped, well run, and all have very diverse range of equipment and classes to suit most fitness needs.

Troy W.

Love this gym! They have everything, it's very clean and aesthetically pleasing, there's a pool, hot tub, sauna, nice locker rooms, basketball court, two floors of workout equipment, great classes, etc etc! For the price you pay, it is a really great deal and definitely makes working out fun and enjoyable! Would highly recommend.

Konnor M.

I love this place! Customer service is awesome! Front desk always smiling and greets you! There is such a wide selection of classes in afternoons, evenings and weekends. So, even though I am a working mom i can find a class perfect dor my schedule! LOVE Nicole's hot yoga!

Tracy Guy

Probably the best gym I've ever been a member of. Great customer service, huge and has everything. Just about any exercise, article or video you've seen where you've said "I've never even seen that equipment before", this gym has that equipment.

Donald B.

Love this gym! Such a spectacular price, location, and convenience. I signed up the first day of my free 3 day pass because I fell in absolute love. The trainers are amazing. I workout with Adam and love his guidance and motivation during the training session. All the equipment is new and beautiful. In addition to the wonderful trainers and equipment, the group classes are empowering. I also enjoy using the space if a class is not going on. You must join this gym!

Alanna R.

This gym is the total package, friendly staff, nice people around, lot of weights and machines, clean, wide, different activities are possible.
Love it.

Sergio L.

I LOVE this gym! The classes and instructors are awesome! I lost 2lbs in one week doing classes and personal training. Love that there is so much equipment you never have to wait.

Jessica H.

This gym is incredible. Top-of-the-line equipment, lap pool, onsite theater, basketball courts, functional intense training areas, group exercise classes throughout the day (7 days/week), spa-inspired locker rooms...what more could I ask for?

Michelle L.

This is an awesome and amazing gym! One Life is the best one I have ever belong to and absolutely love it :-) it is clean, professional and I cannot say enough good things about it. I would never consider going anywhere else. I love all of the cardio equipment, free weights, circuit training and classes. The locker rooms are exceptionally clean and well-kept. Another plus is the Wi-Fi.

Virginia D.