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15 Meals to Eat Before or After a Workout

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What goes into you body for nutrients directly relates to the results you see. It is highly important to be sure you are feeding your muscles anticipating a workout as well as your muscles recovering from a workout. While pre-workout and post-workout meals require the same macros to be effective, it is possible to pick any meal from this list for before or after a workout.


You want to feed your body some protein and carbs to use throughout the workout so you have energy to get that extra push. Carbs are your body’s main source of energy so never skip on them before exerting yourself. Other than protein and carbs the most crucial thing to consider before a workout is whether or not you’re properly hydrated. The digestion of macros is aided by the consumption of water because your body works more efficiently when hydrated. The pre-workout meal should be consumed 30-60 minutes before a workout and should be accompanied by 2 8oz glasses of water.


After exerting yourself for any period of time it is necessary to replenish your system with necessary nutrients. This should be done within 60 minutes of your workout, preferably within the first 30 minutes. At this time your body is craving the nutrients necessary to start rebuilding and repairing muscle and also to replace the ones that were used up. Again, along with getting proper nutrition, it is also important to hydrate! While consuming your post workout meal, also consume 2 80z glasses of water.



Meal options: (servings are for an average athlete doing a normal workout)

***Corn, peas, and sweet potato are not veggies! They are starchy carbs and are not considered a vegetable***

1. Oatmeal with fruit, protein shake (1/2 cup oatmeal, 1 serving fruit, 20g protein shake)

2. Veggie Omelet (3 whole eggs, unlimited veggies)

3. Greek yogurt, granola, fruit (1 cup yogurt, 1 serving fruit, 1/4 cup granola)

4. Low fat cottage cheese, fruit (1 cup cottage cheese, 1 serving fruit)

5. Trail mix with almonds and dried fruit (1/4 cup almonds, 1 serving fruit)

6. Protein pancake (20g protein powder)

7. Toast, peanut butter, banana (1 slice wheat, 2 tbsp low fat pb, 1/2 of a banana)

8. Breakfast wrap (1 wheat tortilla, 3 eggs, 1/4 cup salsa)

9. Protein cereal (20g protein powder, 1/2 cup oats, 1/4 cup blueberries or other fruit)

10. Poached eggs on toast (1 slice wheat bread, 3 poached eggs)

11. Chicken, brown rice, veggies (4oz chicken, 1/2 cup rice, unlimited veggies)

12. Tuna Sandwich (1 can tuna, 1 tbsp low fat mayo, 2 slices (thin) wheat bread, any veggies desired)

13. Turkey wrap (1 wheat tortilla, 4oz oven roasted turkey breast, unlimited veggies and mustard)

14. Turkey Meat Chili (1/2 cup kidney beans, 4oz ground turkey breast, 1/2 cup stewed tomato, any amount onions/peppers, spice to taste)

15. Chicken fajita (4oz chicken breast, any amount peppers/onion, 1 wheat tortilla, taco seasoning, 1/4 cup salsa)



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