time-for-food-300x210 What I Eat After a Syphus Training Workout

“What do you eat after a Syphus Workout?”

I get asked this question so many times that I decided to go ahead and write a blog about it!  

I am a huge advocate for HIIT (high intensity interval training) specifically Syphus Training where I workout 4x a week!

On the days that I do Syphus Training ALL.DAY.CONSTANT.HUNGER is an understatement! My appetite is taken to a whole new level!!

I take this as my body is talking to me and SCREAMING for some some serious nutrition and replenishment.

When that hour workout is done I am WIPED out, drenched in sweat, out of breath, and often times shaking. This workout is intense physically and mentally!

First things first I chug water and lots of it! I make sure I finish  (2) 24 oz water bottles of fresh water on my way home from the workout. I alternate by adding in natural organic fermented beet root powder or amino acid/electrolyte supplements to my water bottles for recovery.

Syphus junkies need to realize that intense exercise like Syphus Training breaks down the body and depletes many nutrients.  Just through sweating alone LARGE amounts of minerals are lost. Replacing these lost minerals, especially the key electrolytes magnesium, potassium and sodium, during and after exercise is of supreme importance.


Now onto the FOOD and EATING PART….Ideally I try to eat 30-45 minutes after Syphus.  Research shows that within this time frame is the best opportunity to transport nutrients, amino acids, and glycogen to help repair damaged muscles and recover from the workout.

NOTE: Not eating or waiting too long to eat after an intense workout significantly diminishes the chances that muscles will be able to repair themselves and get bigger and stronger.

Whether you are doing cardio, HIIT, or intense weight training you have to be spot on with food selection to repair and rebuild your muscles.  This will improve strength, endurance, and overall athletic performance plus create those lean defined muscles we work hard for!

I like to eat what I call a “quick recovery meal” post Syphus workout and then eat again 2-3 hours later.

I work out in the morning at Syphus Training usually in a fasted state (not recommended for everyone) or with something very small like a banana or my version of bulletproof coffee.

Right after my workout I make a clean protein shake full of healthy carbs, protein, and fats. Its more of a nutrient dense shake than actual protein shake as I don’t make that the focus.

I play around with the ingredients but the basis is something like this…

(1)Grass fed whey protein, raw milk or kefir cultured milk (probiotics)- You can use full fat coconut milk if you are dairy free,(2) wild organic blue berries, (3) (cooked) sweet potato, and (4) coconut manna/or avocado.

~~~ Here are a few other add-in’s I alternate between (micronutrients, fruits, veggies, & herbs)  ~~

Mushroom coffee or organic black coffee

-Raw pastured egg yolk (do not use conventional eggs,only pastured)

Greens powder

Organic Berry powder


Cacao Nibs


Then 2-3 hours after that nutrient dense shake is lunch.  This will most likely be a big greens salad with clean protein such as hardboiled pastured egg on top or wild salmon and some healthy fat such as raw pumpkin seeds, olives, or avocado.

My dinner is a primal/paleo meal and any snacks are usually fruits/veggies, grass-fed meat sticks/jerky and healthy fats such as nut butter or raw cheese. I post a ton of this on my INSTAGRAM and stories so follow me there to see pics.

I do NOT measure food, count calories, or drink pre-made meal replacement shakes ever! I love good REAL food and I love to cook & eat! The main focus of all my meals (on Syphus Training days or not) are NUTRIENTS and how many can I put on my plate! I see my food choices as fuel for the day ! Eat clean = feel good!

Just remember exercise and diet go hand in hand when it comes to reaching optimal health.  Neglecting diet and expecting exercise to make up for it is a dangerous cycle that you will never get ahead of.  Weight loss efforts will plateau as will exercise performance.

Paying attention to pre and post workout meals as well as cleaning up your entire diet will pay off in the weight loss department, lean muscle definition, and improved endurance/athletic performance!

“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”― Jack Lalanne

Be Well! 🙂

Susie R.

IMG_6796-800x1024 What I Eat After a Syphus Training Workout