Mar 10 (edited) • Nutrition + Easy Meal Builds
Your snack system framework. What most miss but we don’t.
⚙️ Afternoon Fuel System
Most afternoons, we keep it simple:
We proactively avoid cravings, stress snacking, boredom, fatigue…
✔ Protein + Fiber is our system
Examples:
🥣 Greek yogurt + berries
🍎 Cottage/string cheese + apple
🥤 Protein smoothie + chia
Why?🤔🤔
💪 supports muscle
🧠 steady energy
🍽 better satiety
⚡ Small Adjustment Before Lifting💪🏽💪🏽
Heading into your workout feeling flat or sluggish?
Add quick digesting carbs.
Examples:
🍯 honey + pinch of salt
🍉 watermelon + salt
🍌 banana
🥤 tiny juice
Why?
Quick carbs provide glucose, the fuel your muscles use during lifting.
Salt can help improve hydration and absorption.
🧭 The Simple Algorithm
Most afternoons: your snack system framework💯
➡ Protein + Fiber
Low energy before lifting
➡ Add quick carbs
Then go train.
💡 Remember
Sometimes fatigue before a workout isn’t a motivation problem.
It’s a fuel adjustment.
Fuel for the work required.
What’s your current pm snack? (Honesty works best here)
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Your snack system framework. What most miss but we don’t.
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Most efficient system for midlife women building muscle & losing fat. Pharmacist + strength coach. Fitness + nutrition + strong minds = healthy bodies
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