Fridge Fun

3 Quick Custom Recipes from Your Fridge- Delivered in an Hour! ✨ 

Let me turn your random ingredients into delicious, fun meals — fast.  

How it works: 

1️⃣ Tell me what ingredients you have (type a list), 1 Must be a Protein! 

2️⃣ Share any dietary preferences & restrictions (vegan, high-protein, gluten-free, etc.). 

3️⃣ Within 1 hour, I’ll send you 3 original recipes you can make right now — no store run needed.  Perfect for:  -Busy families -Athletes needing meal ideas -Healthy eaters on a budget -Anyone tired of boring dinners  

What you get: 

✅ 3 fully written recipes with step-by-step instructions

 ✅ Nutrition tips and swaps

• 2–3 hours before training:
   
  • Balanced meal with carbs, lean protein, and minimal fat/fiber.
     
  • Example: grilled chicken, rice, and steamed vegetables.
     
• 30–60 minutes before training:
   
  • Quick-digesting carbs and small protein source (if tolerated).
     
  • Example: banana with whey protein or a small energy bar.
     

• Carbohydrates: 1–4 g per kg body weight (depending on session length/intensity).
   
  • Fuels muscle glycogen and brain glucose for performance.
     
• Protein: 20–30 g of easily digestible protein to reduce muscle breakdown.
   
• Fat: Keep low pre-workout to speed digestion and avoid sluggishness.
   

 Hydration & Electrolytes

• Drink 16–20 oz (500–600 ml) of water or electrolyte mix 2–3 hours pre-training.
   
• Add another 6–8 oz (180–240 ml) 15–30 minutes before starting.
   
• For endurance sessions, include sodium and magnesium to maintain muscle function.
   

• High-fiber meals or excessive fats (can delay gastric emptying).
   
• Unfamiliar supplements right before training.
   

• Optimal window: within 30–60 minutes post-exercise (“anabolic window”).
   
• The sooner you refuel, the faster recovery and glycogen restoration begin.
   

• Carbohydrates: 1–1.2 g per kg body weight (higher for endurance athletes).
   
  • Example: fruit smoothie with oats, or rice bowl with lean protein.
     
• Protein: 20–40 g high-quality protein (whey, egg, or soy isolate).
   
  • Stimulates muscle protein synthesis and limits catabolism.
     
• Fats: Small amount (5–10 g) is fine post-training but keep moderate — excessive fat slows nutrient absorption.
   

• Replace 150% of fluid lost during training (weigh before/after to estimate loss).
   
• Include electrolytes to restore sodium and potassium balance.
   

• Add anti-inflammatory foods like tart cherry juice, turmeric, or omega-3s.
   
• Prioritize whole foods — not just shakes — within 2 hours to stabilize blood sugar and extend recovery.