From Gym to Table: Delicious and Nutritious Pre and Post Workout Meals
Fueling your body correctly can transform a good workout into a great one! As a Personal Trainer, I often get asked, "What should I eat before and after a workout?" The general rule for pre-workout meals is to have a slightly more carb-heavy meal or snack anywhere from 30 minutes to 2 hours before exercise. For post-workout meals, you'll want to have a protein-heavy meal 30 minutes to 1 hour after exercise.
Whether you're aiming for muscle gain, fat loss, or overall fitness, your pre and post-workout meals can significantly impact your results. Let's explore some tasty and nutritious meals and snacks that can help you maximize each workout.
Before You Sweat: What you eat before your workout sets the stage for your performance. Here are some top picks to get you fueled up and ready to go:
Banana with Almond Butter or Peanut Butter: Bananas are rich in potassium and provide a bit of natural sugar which give a burst of energy and help prevent muscle cramps. The almond butter or peanut butter adds healthy fats and a bit of protein for sustain that energy you get from the banana!
Greek Yogurt with Berries: Greek yogurt is high in protein, which will help you sustain the quick blast of energy you will get from the berries.
Whole Grain Toast with Avocado: The avocado in this meal adds healthy fats and fiber to keep you feeling full longer!
Oatmeal with Nuts and Fruit: Oatmeal is a great source of long-lasting energy. Adding nuts like almonds or walnuts and fruit boosts protein and adds natural sweetness.
Brown Rice with Grilled Chicken and Vegetables: This one has a bit more protein in it which will make it a bit heavier. You’ll want to eat more protein dense meals like this about 90 minutes to 2 hours before exercise.
Smoothie with Spinach, Fruit, and Protein Powder: Blend spinach (or other leafy greens) with your favorite fruits like berries or banana, and add a scoop of your favorite protein powder.
Whole Grain Crackers, carrots, or other veggies with Hummus: Clean carbs like veggies and crackers paired with hummus provides an easily digestible combination of protein and healthy fats. This snack is convenient and easy to digest.
Trail Mix: A mix of nuts, seeds, and dried fruit is a fun, tasty way to get some pep in your step…ups. (See what I did there). I love to make my own baked version of trail mix. Take some cashews, almonds, peeled sunflower seeds, dried bluberries and chopped apples. Throw it in the oven for about 10-15 mins and grab a handful!
Don't forget to hydrate! Water is a must for keeping your body functioning during your workout. And if you want a boost, coconut water has added electrolytes.
After the Burn: After a workout, your body is ready to soak up nutrients and start recovering. Here's what to give it:
Protein Smoothie: Blend your favorite protein powder with fruits like banana or berries, and add some greek yogurt or almond milk for creaminess!
Grilled Chicken or Tofu Salad: A salad with mixed greens, grilled chicken or tofu, and your favorite veggies is a great way to get everything you need to replenish your muscles after a tough workout.
Whole Grain Wrap with Turkey and Vegetables: A great, refreshing post workout meal is a whole grain wrap with lean turkey slices, lettuce, tomato, and avocado. This is the perfect recovery meal after a sweaty workout in this California heat.
Cottage Cheese with Fruit: Cottage cheese is rich in protein and easy to digest. Pair it with some fresh fruit like pineapple or melon for fresh snack.
Salmon with Sweet Potato and Steamed Vegetables: Salmon is a great way to get your protein and omega-3s, which are awesome for calming inflammation. Pair it with a sweet potato on the side for some carbs, and toss in some steamed veggies for extra healthiness.
Greek Yogurt Parfait: Whip up some Greek yogurt, sprinkle in granola and toss in mixed berries for a tasty and healthy post-gym munch. Greek yogurt's got your protein covered, and the granola and berries bring carbs and antioxidants to the party.
Egg and Vegetable Omelette: Whip up a tasty omelette using eggs and whatever veggies you love - think spinach, bell peppers, and mushrooms. I have eggs for breakfast every morning because they super yummy and full of protein. And the veggies are packed with all the vitamins and minerals you need!
Eating the right food before and after your workout can totally level up your game, recovery time, and gains. By mixing up carbs, protein, healthy fats, and keeping the water flowing, you're giving your body everything it needs to crush your workouts and achieve your fitness goals. Here's to health and fitness!