Coffee & Cream (optional)

2 Cups of coffee contains about 200 mg of caffeine. Caffeine is a stimulant that can boost your workouts. Caffeine and other compounds in coffee promote defecation (pooping).  Stimulation and defecation will prepare you for an improved fitness session.  Coffee contains antioxidants, diterpenes, and polyphenols.  These compounds protect cells, are antimicrobial, anti-inflammatory, and prebiotics are good for gut health. Heavy cream is optional to provide flavor and good fats, but do not add sugar or sugar containing creams. 

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Plain Greek Yogurt or Goat Yogurt

Whole Plain Greek Yogurt contains high quality protein to maximize the building and repair process of a workout.  Yogurt is a complete protein that contains all the essential amino acids. The probiotic of yogurt promotes a healthy microbiome.

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Fruit

Fruit will help fuel your weight training fitness session. Alternating Diet and Fitness recommends a variety of fruits like bananas, pineapple, apples, blueberries, strawberries, pears, peaches, etc. Fruits provide healthy compounds like antioxidants, phytonutrients, polyphenols, vitamins, minerals and fiber.