Best Pre and Post Workout Meals

Today I'm going to answer a question that I get asked all the time!

You already know that working out should be a part of your daily routine.

You know you feel better on the days you work out. There's no question, it improves your health and boosts your mental well-being.

To make sure that you're getting the most out of your workout, you need to focus on more than the exercise you’re doing.

You also need to think about the fuel you’re powering your body with, and what your body will deplete during the course of your workout.

To make the most of your workout, pay attention to what you eat both before and after you exercise.

First Things First: don’t skip eating

Even if you’re trying to lose weight, you don’t want to lose muscle, so you need to feed your body when you exercise.

When you push your body to move, you use amino acids. When you use these up, they need to be replenished as quickly as possible, and the best way to do that is by eating protein.

Good protein choices include:

broccoli best workout meals

  • nuts
  • broccoli
  • peas
  • brown rice

Taking in carbs is important too.

  • Carbs give you energy and help carry glycogen to your muscles.
  • They also keep your cortisol levels down.

Choose healthy carbs like quinoa or fresh whole fruits that are loaded with fiber.

What you eat before your workout is what gives you the energy to go the distance. It fuels your improvement and intensity.

If you skip eating, you may find yourself giving out early, or even feeling light headed. You also may end up with sore muscles the next day.

What about the timing of these meals?

Your pre-workout meal should be eaten an hour before, and should be made up of good, lean protein to help keep you feeling full.

After your workout, make sure that you eat within one hour to help keep soreness away and help you recover. To give yourself an extra shot of energy, eat something that has a few complex healthy carbs with a little bit of fat.

With so much going on in your life and so many things to do, your pre-and post-workout meals also need to be convenient. Good choices include things that are easy to make, and easy to take with you.

Some of my favorites are:

protein drinks best workout meals

  • Sliced apples or Ezekiel bread smeared with a bit of almond butter
  • A hard-boiled egg
  • A delicious protein shake made of clean, plant-based protein

Be careful of low-carb, high protein bars. They're easy to grab, but they usually have a lot of extra sugar and fat.

One of the best ways to power your workout is with some super-charged coffee.

Studies have shown that drinking coffee or black tea before a workout helps burn 15% more calories after.

It also may reduce muscle pain and offset the loss of muscle strength.

Here's my recipe for giving your pre-workout coffee an extra kick of superfoods. I can't stress enough how important it is to make sure your coffee is organic!

Super Charged Coffee

1 cup of freshly brewed organic coffee

1 tsp coconut oil

½ tsp raw cacao or Cacao Bliss

¼ tsp turmeric

1 tsp collagen powder

¼ tsp cinnamon

¼ tsp nutmeg

organic coconut sugar to taste

Blend all ingredients well and enjoy!

Yours in health,


P.S. Please share this with your fitness loving friends, and I'd love to hear from you in the comments below too!