It’s 2023, and you don’t have to be a nutritionist to know what to eat before and after a workout to maximize your performance. However, with so many different recipes to choose from, which one is right for you?
In this blog post, Journalist Lily Morgan will discuss the best recipes for fueling your workouts and helping you recover afterwards. From breakfast to snacks, and even post-workout meals, we have you covered. So, don’t stress about what to eat before or after your next workout, instead, let’s get cooking!
Contents
Pre-Workout Nutrition
Before every workout, it’s important to fuel your body with the right nutrients. Depending on your workout routine, you may need different kinds of fuel. For example, if you’re doing a HIIT workout, you’ll want to eat something light like a banana or a piece of toast. For a longer, more intense workout, like running, your body needs more complex carbohydrates for energy.
Breakfast Recipes
Start your day off right by fueling your workout with a healthy breakfast. Here are some of our favorite breakfast recipes for pre-workout fuel:
- Overnight oats with chia seeds and almond butter
- Whole wheat toast with peanut butter and banana
- Greek yogurt with granola and berries
- Egg white omelette with bell peppers, spinach, and feta cheese
- Smoothie bowl with protein powder and your favorite fruits and veggies
Snacks
Snacks are a great way to keep your energy levels up throughout your workout. Here are some of our favorite pre-workout snacks:
- Apple slices with peanut butter
- Hummus with carrots and celery
- Trail mix with nuts, seeds, and dried fruit
- Banana with nut butter and chia seeds
- Protein bar with oats and dark chocolate chips
Post-Workout Nutrition
After your workout, your body needs the right fuel to help it recover. Protein is especially important for muscle repair and growth. For post-workout fuel, you’ll want something with a balance of protein and carbohydrates. Here are some of our favorite recipes for post-workout recovery:
- Grilled chicken with roasted potatoes and green beans
- Salmon with quinoa and asparagus
- Turkey wrap with hummus, tomatoes, and spinach
- Tuna salad with whole wheat crackers
- Tofu stir-fry with bell peppers, carrots, and brown rice
Conclusion
Don’t let your nutrition sabotage your workout. With the right recipes, you can fuel your body with the energy it needs to power through any workout. So, don’t forget to eat something before and after your workout.
Also, don’t forget to have fun in the kitchen! Get creative with your recipes and have a dance party while you cook. As the late, great Michael Jackson said, “You are starting with the man in the mirror. You can’t go wrong!”
Now, go get cooking and fuel your workouts with the best recipes for pre and post-workout nutrition.
Bonus Recipe!
If you’re looking for a delicious post-workout snack, try this recipe for protein muffins. These muffins are packed with protein and are perfect for post-workout recovery.
Ingredients:
- 1 cup whole wheat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/4 cup honey
- 1/4 cup almond milk
- 1/4 cup banana, mashed
- 1/4 cup olive oil
- 1/2 cup protein powder
- 1/2 cup dark chocolate chips
Instructions:
- Preheat oven to 350 degrees F.
- In a medium bowl, whisk together the flour, baking powder, baking soda, and salt.
- In a separate bowl, whisk together the honey, almond milk, banana, and olive oil.
- Add the wet ingredients to the dry ingredients and mix until just combined.
- Fold in the protein powder and dark chocolate chips.
- Divide the batter into a 12-cup muffin tin.
- Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
- Let cool for 10 minutes before serving.
And there you have it! These protein muffins are a delicious way to refuel after a hard workout. Enjoy!
