Optimize your progress with your pre and post-training fuel

From Taeler De Haes ( @taelerfit )

In order to reap the benefits of your training, fueling your body is optimal. But, the idea of prepping multiple meals a day is enough to make anyone rethink their goals. Good news. We’re breaking down options for every lifestyle and pallet to keep you on track and satisfied.


Going into a fasted workout is so 2012. Your body needs fuel for energy, and the worst thing you can do for not only the #gains but your adrenals is train fasted. 

For a little energy and quick protein, drink a scoop of ICON Protein Coffee. With 20g of protein and 150mg of caffeine, you’ll be fueled and ready to crush it. Plus, the patented nootropic Cognizin® is guaranteed to keep you focused.

If you’re training straight after work and later in the day, eating a full meal sometimes isn’t feasible. Opt for something quick and fast-digesting like protein popcorn. With addicting flavors ranging from cookies n’ cream to salsa cheddar, there’s a flavor for everyone. Pair a handful with a Wag Bar made from premium American wagyu beef and you’ve got yourself a solid combo that won’t leave you feeling heavy before your training.

Maybe you’re feeling reminiscent of your childhood days. A peanut butter and jelly sandwich always hit the spot, but they can also pack the calories. Start with two slices of our high protein bread, add on our blueberry crumble protein butter, top with your favorite jelly and voila!

For those of you looking for something more nutrient-dense, create your own meal and pop it in the microwave 1-2 hours before training. Add some zest with ICON seasonings.


The days of chugging boring whey protein in a shaker immediately after a hard training day are over. The whole ‘anabolic window’ is old bro-science anyway. However, if you struggle to get your protein in, post-training is a great time to do so.

Instead, stock up your fridge with a few customizable meals. Within an hour of training, you’ll want to eat something higher in carbs and protein, keeping fats to around 10-15% of your total intake.

Here are a few examples of post-workout meals:

👉🏻Chicken + rice + veggie

👉🏻Egg whites + protein pancake + turkey bacon

👉🏻Beyond meat vegan patty + saffron rice + Kyoto veggies

The easiest way to make sure you’re prepared for proper nutrition is to have food ready to go. With free shipping from ICON Meals, there’s no excuse not to fuel your body with the best ingredients.

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