Whole Food Post Workout Meals or Rockin’ Sweet Potato Chews

We just started the third and final week of the Spring Nutritional Reset, and I’m feeling pretty darn good!

Even though I eat within a Paleo Framework year round, I always see good things happen to my body during the cleanses that I run.

I use the guided cleanses as an opportunity to fine tune my food and test new things.

I like to walk my talk and go through the cleanse with everyone– so that I’m on the same page and I can support them where they need it.

This time around, I honed in on my snack attacks.

In addition to avoiding grains, legumes, dairy and added sugar, I’m also really monitoring my nut and fruit intake. I also studied types of bad breath and what causes it – dentist Anchorage, AK | Delaney Park Dental | cosmetic and family dentistry to make sure I abstain from certain products.

Nuts and fruits are my go-to snack foods.

Nuts and fruits are my go to “I feel like eating something off plan, so I’m going to stuff my face with nuts and fruits” foods.

I knew they had to go.

Not completely, but I had a feeling they were holding me back.

So. I’ve been focusing on dark green leafy veggies, other non-starchy veggies, healthy fats and lots of high quality protein.

I’ve been saving my starch intake for after workouts by eating whole food post workout (PWO) meals.

I have to admit that in real life, I usually do a whey protein shake after a long or particularly intense workout. However, this post by Amy Kubal on Robb Wolf’s site, and this post on Breaking Muscle got me thinking that I should experiment with a whole food PWO meal.

So I did some research, and found this recipe on the Whole9 Blog for sweet potato chews, which I decided to combine with some easily digestible chicken for a PWO meal.

I know, I live the glamorous life eating my food off of paper towels…

PWO Sweet Potato Chews (from the Whole9 Blog)


Sweet potatoes

coconut oil



  1. Bake the sweet potatoes at 325 for an hour, or until they are soft enough to pierce with a fork. You can make as many as you want. I usually do 3 or 4 large sweet potatoes at a time, which seems to last me about a week.
  2. Once the potatoes are baked, allow them to cool enough so that you can remove the skins.
  3. Remove the skin, and slice the sweet potatoes lengthwise into “chews.” The original directions say 1/2 a centimeter thick, but I don’t know what that means, so I just sliced them as thin as I could.
  4. Place the slices on a parchment lined baking sheet and brush with melted coconut oil. A pastry brush works really well for this. Sprinkle generously with cinnamon.
  5. Bake the chews for about 50 minutes to dry them out and make them chewy. I usually set my timer for 50 minutes, check them and take out any that look a little crispy.

For a post workout meal, I pair about 4 chews with a meal-sized serving of protein. Recently, my protein source has been baked chicken. I bake a family pack of chicken in the beginning of the week that I can easily grab for salads and PWO meals.

The cinnamon is what makes these babies sooooo good.

I actually really like the taste of plain chicken with sweet potato. It’s not a very flashy meal, but it seems to be getting the job done.

I’ve been doing this whole food PWO meal experiment for about two weeks. I’m feeling pretty good– recovering well, and I’m feeling strong every single day. I’ll need to stick with it for a few more weeks to see how it’s really affecting me, but so far so good.

What do you eat post workout? Whole food? Protein shakes?

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2 Responses to Whole Food Post Workout Meals or Rockin’ Sweet Potato Chews

  1. Matt September 30, 2012 at 3:04 PM #

    These look delicious – how long do they keep and how do you store them?

    • Allison October 1, 2012 at 10:30 AM #

      Hi Matt! These don’t last very long in my house ;). I usually make a big batch for the week and store them in an airtight container in the fridge.

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