The “Re-Fuel” Window

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the “refuel” or “anabolic window.” The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn’t getting energy from food—we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don’t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you’re ready. These guys hate being alone, so they huddle together and call their new group “glycogen.” Then, when you do end up needing a boost of energy—to crush your next camp, for example—the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen “storage facility” empty. Our job is to fill that storage container back up, which requires protein and carbohydrates.

Not every workout is created equal—even Burn Boot Camp’s weekly protocol balances strength and high-intensity cardio days. That being said, it is something to consider when choosing your post-workout fuel. After an intense workout, you want to make sure to get protein and carbs with foods like smoothies or an apple and peanut butter. If you need inspiration, check out these recipes:

After a strength-based workout, adding a scoop of protein to some water or your milk of choice is a great way to make sure you don’t miss the anabolic window. Try to use a high-quality protein powder that is minimally processed for maximum absorption. Some key things to look for on the label:

• Contains zero artificial flavors, colors, sweeteners or preservatives 
• Non-GMO
• Grass-fed, non-denatured whey 
• More than 20 grams of protein per serving 

Two options we love that meet all these requirements : 

• Chocolate Protein Powder
• Vanilla Protein Powder

The International Society of Sports Nutrition suggests active people aim for an overall daily protein intake of between 0.64 and 1 grams per pound of body weight—for example, a 150-pound active person needs roughly 95 to 150 grams of protein per day. If you find that you are falling short of the recommended amount, a serving of AfterBurn protein powder will give you 23 grams per serving.

10 Ways to Use Protein Powder

• Coffee 
• Smoothies 
• Yogurt 
• Oatmeal 
• Pancakes 
• Cookies 
• Brownies 
• Shakes
• Added to Milk
• Waffles 
• Cake 

If you are feeling adventurous, these Burn recipes are so delicious, you won’t believe they pack a protein punch:

• Funfetti Afterburn Protein Bars
• Baked Maple Protein Oatmeal
• Protein-Packed Afterburn Pancakes
• Giant Triple Chocolate Protein Cookie
• Sugarless Sugar Cookies with Whipped Protein Frosting

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Want to know something crazy? A typical chocolate iced mocha contains 36 grams of carbohydrates, with 25 grams being from sugar alone! That is more carbohydrates and sugar than a donut! Most of us would never make a donut our breakfast staple, but for some reason we don’t think twice about grabbing an iced mocha on our way into work. Did you know consuming processed carbohydrates and sugar first thing in the morning sets you up for an increased appetite and heightened food cravings for the rest of your day? No thanks!

*Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase, we will earn a commission. Keep in mind I linked these companies and their products because of their quality and not because of the commission we receive from your purchases. Whether or not you decide to buy something is completely up to you!

Ditch the sugar!

So think twice about that iced mocha before you overload your body with empty calories, unnecessary carbohydrates and a crazy amount of sugar first thing in the morning. Instead, fill up on this blood-sugar-stabilizing, craving-killing and super-satisfying Chocolate AfterBurn Protein Iced Mocha! With the perfect balance of high-quality protein, healthy fats and (of course) coffee, there is no better way to fuel your mornings, setting you up for a day of more healthy choices.

An extra boost of chocolate!

I actually make this Chocolate AfterBurn Protein Iced Mocha with an extra boost of chocolate by adding cacao powder*. Not cocoa powder, but cacao powder. Cacao is cocoa, or chocolate, in its natural state. It is completely raw, contains zero added ingredients and aids in boosting overall vitality. Cacao is best known for its fat-burning, weight-loss qualities. It works to help your body more easily metabolize fat. It utilizes fat as energy, mobilizing your fat stores rather than storing excess fat. And due to its high fiber content and ability to increase the amount of serotonin produced in your brain, it suppresses your appetite—helping you feel fuller longer throughout your day. Now you can see why I love adding a tablespoon of this superfood into my Chocolate AfterBurn Protein Iced Mocha!

Add ghee for extra creaminess!

I also love adding a tablespoon of ghee into my Chocolate AfterBurn Protein Iced Mocha. Yes, I realize ghee* is not a typical ingredient in an iced mocha, but I love the creaminess it adds, plus it helps keep me fuller longer on those mornings I don’t have time to eat breakfast right away. You may be wondering what ghee is exactly, am I right? To put it simply, butter is made up of milk solids and butterfat, and when you heat it for a certain period of time, the two will eventually become separated. When you discard the milk solids, you’ve got yourself some ghee, also known as clarified butter. Ghee is an extremely healthy fat, packed with CLA, which is a fat-burning and weight-loss-boosting fatty acid. Combining the Chocolate AfterBurn protein powder with a good healthy fat is the perfect combination for stabilizing your blood sugar levels in the morning, reducing cravings throughout the day and keeping you satisfied until you have time to sit down and enjoy breakfast. If you’re not into using ghee, coconut oil will work just the same, as well as provide you with the same health benefits.

The key ingredient: Afterburn Protein Powder

And finally, this Chocolate AfterBurn Protein Iced Mocha couldn’t be made without my favorite protein powder, Chocolate AfterBurn. This protein powder is made from whey and is one  of the few protein powders on the shelves that is made from organic, grass-fed whey. It’s clean, containing zero artificial flavors, colors or sweeteners, plus no pesticides, hormones or toxic fillers!  

With all these amazing ingredients packed into this Chocolate AfterBurn Protein Iced Mocha, it’s my coffee drink of choice after I crush my morning workout!

This Chocolate AfterBurn Protein Iced Mocha is…

High-protein

Healthy

Sugar-free

Guilt-free

Satisfying

Energizing

Creamy

Smooth

Extra chocolaty

Chocolate AfterBurn Protein Iced Mocha

Ingredients

1 scoop Chocolate AfterBurn

1 tbsp. cacao powder*

1 tbsp. ghee* or coconut oil

8 oz. freshly brewed coffee

Directions

In a blender, first blend together the freshly brewed coffee and ghee. Add remaining ingredients and continue to blend until smooth. Enjoy!

Nutrition Facts:

Calories: 277

Carbs: 9g

Fat: 16g

Protein: 24g