Jayna Davis

Protein Powder 101:
Protein powder is a convenient supplement that is widely available across the globe. Knowing which type to use can help accelerate your progress whether it is strength, weight loss, or weight gain. I have highlighted to top 5 types of protein powder on the market today and simplified who should use them and the pros and cons of each. For more information feel free to reach out to me .health or schedule a consult with me using the link in my bio. Stay tuned at www.jmdhealthandwellness.com for a more in depth post.

Let’s dive in to post workout recovery. What should you be eating??? 🍒🍒

Well this depends on your goals and training style. For most resistance training the optimal recovery is 10-30g of protein and 20-60g of carbohydrates approximately 30-60 minutes following exercise. For building muscle this may go up slightly depending on your size. For endurance activities such and distance running this may be slightly less protein and more carbohydrates. The changes are minimal but can play a huge role in your recovery and ability to perform during your next workout.

To schedule a nutrition coaching consult with me and fine tune your diet click the link in my bio 🫶🏼

Here is my recovery smoothie:
-oj
-dark sweet cherries
-banana
-collagen powder
-vanilla protein
-baobab powder

Alright let me put you on something - waffle sandwiches. 🧇🍓🫐🍋

I just threw some ingredients we had on hand together and this was so delicious, I could eat 10 😋.
2 multigrain waffles ( could use protein waffles for a high protein meal), Greek yogurt on both waffles so ~1/2 cup, and fruit of your choice. Delicious as a snack or small breakfast.

Happy Saturday 😊

Keeping it simple with my dessert this week. I notice with the warmer weather by body craves fresh foods, anyone else??
This is just a simple mixed berry blend topped with coconut whipped cream. Nothing too complicated but perfect for warm days 🍓🫐

🥬POWER KALE SUMMER SALAD🥬

I’ve been looking forward to lunch all this week so I can enjoy this bad boy salad!! It was really easy to prep these for the week too 👌🏼
dEATS:
•massaged kale (olive oil massaged into raw chopped kale)
•salt, pepper, garlic powder
•paprika roasted sweet potato
•diced jalapeño
•jalapeño chicken sausage
•pumpkin seeds
•sunflower seeds