Pre- and Post-Workout Nutrition
Picking the right foods before & after you exercise helps you unlock your most inspired, energized self!
Exercise (and intentional movement in general) is a major component of a healthy lifestyle. Exercise supports better sleep, promotes heart health, and improves mental focus and overall well being. So, what should you eat before you workout? What should you eat after you workout?
While much of this depends on your specific activity levels and your individual nutrient needs, here are some general pre- and post-workout nutrition recommendations to keep in mind as you work up a sweat.
Pre-Workout
- Fuel up about 1-4 hours before you workout. Experiment with timing and see what works best for you.
- Focus on getting a mixture of complex carbohydrates and protein.
- Carbohydrates are a ready-to-go source of fuel and help you maximize your workout.
- Protein supports muscle protein synthesis, prevents muscle damage, and promotes recovery.
Pre-Workout Recipes include:
Sunflower seed butter, fresh raspberries and a hint of spice make a tart and gooey center to this perfectly sweet breakfast quesadilla. Wash it all down with a glass of protein-packed unsweetened soy/nut/rice milk for a complete breakfast.
This simple breakfast will get your day started right. Smear some peanut butter on toasted whole grain bread, add a side of fruit, and you're all set!
The simple, whole-grain goodness of overnight oats combines forces with the pudding-making power of omega 3-rich chia seeds in this delicious throw-it-together breakfast. Mix it up the night before, and have a bountiful breakfast waiting for you!
Rolled oats provide protein, fiber, and whole grain carbohydrates which help to wake our muscles, our digestive system, and our mind. These cookies might look like a treat, but they’re secretly a well-balanced meal. With a serving of fresh, juicy fruit on the side, this is the perfect breakfast treat!
We love tucking turmeric into unsuspecting dishes because it adds a lovely color, a hint of spice, and has powerful anti-imflammatory properties. This mango turmeric sauce adds the perfect delicious and nutrious punch to classic overnight oats!
Post-Workout
- Focus on consuming a mixture of complex carbohydrates and protein, post-workout.
- Carbohydrates replenish glycogen stores and stimulate your muscles toefficiently absorb amino acids from protein.
- Protein promotes recovery and supports muscle growth.
- Consume a snack/meal about 30-60 minutes after an intense workout.
- Also be sure to hydrate during and after workouts.
Post-Workout Recipes include:
SESAME BAGEL WITH ALMOND BUTTER & DRIED APRICOTS
Top your sesame bagel with creamy almond butter and dried apricots for something a little different this morning.
ZESTY SWEET POTATOES & BLACK BEANS
In addition to being silky in texture and scrumptious in taste, sweet potatoes are full of Vitamin A, which supports vision and our immune system. Black beans contain essential amino acids, as well as fiber and folate. That’s what I call a powerhouse supper!
Each serving of this one is loaded with spinach - but you'll only taste the fruit and almond butter (promise!). High in protein, this tall glass of green will power your morning and start your day on the right foot.
This simple and smooth smoothie is pure chery bliss with a little lime kick. And it's full of protein! Tofu (that's right, tofu!) makes this smoothie extra creamy and packs in the plant protein (without the added cost of protein powder). Drink up!
This veggie burger is super simple and packed with flavor and protein. Make a big batch now and save the leftovers in the freezer for a quick dinner or a lunch on-the-go later. Top it with your favorite veggies and condiments for the ultimate (healthy) indulgence!
CREAMY “CARAMEL” BANANA AND WALNUT BREAD SMOOTHIE
There are smoothies and then there are creamy banana “caramel” and walnut bread smoothies. This one goes down in the history books as the smoothie to bamboozle your taste buds, confounding you into thinking you are indulging in a decadent dessert. When, in fact, it is packed with wholesome, plant-based ingredients aimed to nourish, all while satisfying a sweet tooth.
DOUBLE PROTEIN BREAKFAST BURRITO
This protein-packed, satisfying and delicious breakfast will fuel you for whatever the day holds. Top it with your favorite salsa and hot sauce to make it personal!
CRUNCHY CHICKPEA SALAD SANDWICH
Made with naturally rich avocado and protein-packed chickpeas and sandwiched between whole-grain bread slices, this nutritious sandwich has all the goods!
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