For some people, breakfast is the most important meal of the day so they hunt for new dishes to have in their morning meal. For those, who are squeezing up some time for the gym in their daily routine, pre and post workout foods can be just as important and huge. While every individual’s nutritional requirements are different depending on their body structure as well as their goals and activities, these snacks can provide a right balance of fats, carbohydrates and protein to satiate hunger, fuel the workouts and help in recovery. Here are some of the go-to recipes from the health and fitness pros.
Pre Workout Snacks: The body doesn’t work for only an hour gym-session, it works throughout the 24 hours to build muscle and recover. Time up your snacks smartly so that they can help the body fuel its needs to burn fat, gain muscle and recover as much as it can. Pre workout generally means to have a snack or pre workout shakes before almost 30-60 minutes depending on the size and the contents you’re consuming and the amount your stomach is actually grumbling. So, check out these options to kick-start the things in a right way.
- Yogurt Parfait: Simple, easy and fancy! Just top 1/4 cup non fat yogurt with 1/2 cup fresh strawberries and 1/2 cup whole grain cereal.
- Star-buffs Shake: A perfect option for a pre workout. Blend 1 cup iced coffee with a scoop of chocolate whey protein.
- Eggs n Toast: Have a deadly appetite with this! Take 1-2 hard boiled eggs with a slice of whole wheat toast.
- Turk-Cado Pasta: Adding 2-4 ounces of roasted turkey and 3-4 avocado slices to 1/2 cup cooked whole wheat pasta gives you an enviable dish.
- Veggie Omelet: If you want to add some more color to your diet, combine 2 whole eggs shaken with 1 teaspoon water cooked with 1 cup of sautéed seasonal veggies.
- Wafflewich: Get a classic snack just by combining 1 frozen Kashi Waffle with 2 teaspoons almond butter and 1 teaspoon of jam.
- Sports Drink: For quicker and instant drink get an 8 ounce low calorie and low sugar sports drink fueling your drink with a scoop of BCAA powder to help build and maintain your muscle and tissue health.
- Fruit Shake: Simply blending a scoop of your favorite whey protein flavor with 1/2 cup of ice and a cup of frozen berries to give a boost of sweet energy mesmerizing your hungry tooth.
- Hearty Salad: Before a tough workout, its time to have some greens. Give it a try! 1 cup salad greens with assorted veggies, a hard boiled egg and a drizzle of vinegar and extra virgin olive oil and a low fat dressing you like the most.
- Fruit and Cottage: Top up 1/2 cup cottage cheese with a low calorie and a higher protein powder and 1/2 cup of fresh berries, pineapple or watermelon. Voilà!
Post Workout Snacks: After an hour of tough gym session, the perfect way to restore energy and rebuild your muscles is to have some post workout healthy snacks. Feeling down in an hour after exercise protein shakes and the snacks are a great way to rebuild the tissue that breaks down while exercising. Here are 10 options to end up that tough workout on a high note.
- Protein Pancakes: Mix up 4 egg whites, 1/2 cup low fat cottage cheese, 1/2 cup rolled oats, 1/8 teaspoon baking powder and 1/2 teaspoon pure vanilla extract. Preheat a griddle and cook until it bubbles, then flip and let it cook for other 30-60 seconds. Top it with fresh berries or sliced bananas. Grab up!
- Chunky Monkey Shake: 1 medium sized banana, a tablespoon peanut butter and a cup of low fat chocolate milk blended with ice. A chunky monkey shake to move around.
- Green Monster Smoothie: Blend up 4 cups spinach, 1/2 cup vanilla bean yogurt, 1 cup almond milk, 1 banana and 1 tablespoon peanut butter with some ice. Enjoy a healthy greeny smoothie.
- Protein Bars: Looking for a quick and instant access, get a store bought protein bar and feed your muscles. Search out a protein bar with 10-30 grams of protein and less than 10 grams of sugar.
- Milk and Cereal: Any time in a day is good for a cereal, so add a cup of low fat milk to 1 cup of whole-grain cereal and enjoy!
- Black Bean Omelet: Take 1/4 cup canned black beans, 4 egg whites, an ounce of low-fat cheese and spice it up with savory salsa.
- Cottage Cheese Crunch: Half cup whole grain cereal, 1 teaspoon honey, 1 cup fat-free cottage cheese and a dash of cinnamon is all for a little body good.
- Pita and Hummus: 1 seven inch pita with two spoonfuls of hummus gives a little pep back with quick digesting carbs.
- Chicken Hash: Perfect for your post workout, have 1 cup cooked diced chicken, 1/2 cup butternut squash and apples, roasted in olive oil, pepper and salt. You can also make a big batch and store this in fridge.
- AB & J Rice Cakes: Give a healthier twist with this classic sandwich with 1 tablespoon of almond butter and 1 teaspoon strawberry jam between two rice cakes.
Have your favorite pre and post workout shakes and snacks and enjoy! If you have more interesting recipes which are perfect for the workout driven people, please feel free to share and spread the word.