Pre and Post Workout Meals

What should I eat after and before a workout? If you are like me you are jumping from one activity to another while you also try to eat healthy, but sometimes your don’t have the time or the ideas to improve your meals. If you get tired and bored about your daily meals and snacks you need to read my recommendations.  These meals and eating habits will help you lose weight and enjoy your diet!

Today I will share great pre and post workout meals that can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery.

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8 Pre-Workout Meals

The body works to build muscle and recover 24 hours a day, not just during that one hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling.

1. Perfect yogurt parfait

Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

2. Star-buffs shake

Need a pre-workout pick-me-up? blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

3. Fruitsation shake

Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.

4. PB Apple

For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

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5. Dried fruit

For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.

6. Eggs n’ toast

Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

7. Oats n’ eggs

Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

8. Veggie omelet

Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

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10 Post-Workout Meals

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise.

1. Protein pancakes

Mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

2. Sweet potato pie shake

This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.

3. Bananarama

One medium sliced banana with 1 cup low fat milk, it doesn’t get any easier than this!

4. Green Monster smoothie

Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.

5. Beef and squash

Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

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6. Tuna crackers

Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

7. Bagel with egg whites

Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

8. Black bean omelet

Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans, then spice it up with a savory salsa, if you dare.

9. Eggy

Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin.

10. Rice Cakes

Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.


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Have a favorite pre- or post-workout snack we missed?

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