Getting ready to hit the gym? Make sure you have these 5 No Bull recipes on hand to fuel your workout.
So What’s the Difference Between Eating Pre and Post Workout?
A pre workout meal (at least 1-2 hour prior) actually fuels your workout. This meal increase muscle strength, energy and gives you better endurance during your workout.
Post workout meals are important because you can catch your muscles when they are in their “anabolic” or rebuilding phase. These meals are there to replenish and repair depleted muscles during workout.
Try these 5 super simple pre/post workout recipes to take your gym performance to the next level.
Pre Workout Recipes
Perfect mix of simple and complex carbs, protein and natural sugars to give your that energetic boost when you workout. Bananas give boost potassium levels, which drops when you sweat.
1-2 slices of toasted whole wheat bread
1-tablespoon organic peanut butter
1 sliced banana
1/2 tablespoon of honey
*Spread peanut butter on top of toast. Add sliced bananas and drizzle honey on top.
*Optionally add your favourite berries!
This low fat, high protein spin on a classic childhood recipe. This drink not only builds muscles but the Vitamin C found in orange juice, repairs tissue and protects the body from oxidative stress.
1 scoop of vanilla protein powder
1 cup of orange juice
1 cup of ice
*In blender, mix until smooth
You can either drink as a smoothie or freeze into a popsicle and eat on your way to the gym.
Greek Yogurt and Granola
Its creamy and crunchy texture serves many different health benefits in this lightweight powerhouse. Greek Yogurt and the nuts in granola are loaded with protein to repair and build muscle and calcium to maintain strong bones and teeth.
¼ cup of Greek Yogurt
½ cup of Granola
Optional mixed berries and nuts.
*Mix and serve
Post Workout Recipes
If you’re looking to build lean, healthy muscles this post workout meal is for you. These pancakes are filled with protein and no carbs and the blueberries add an anti-oxidant punch. While the oats add much needed fiber to carry the waste by products of muscle production away.
4 egg whites
½ cup rolled oats
½ cottage cheese
1/8 teaspoon baking powder
½ teaspoon vanilla extract
*Cook on medium to low heat, until it bubbles then flip and cool. Top with fresh berries and/or honey.
Berry Blast Creatine Shake
Berries are perfect for post workout especially blueberries. They’re an antioxidant rich food to help recover faster from training. The combination of creatine and strawberries are essential for muscle growth and repair.
6-8oz of orange juice
1- handful of blueberries
1/2cup of ice
1 serving of creatine powder
*In blender, mix until smooth
Remember, abs and biceps are made in the kitchen…not the gym. No matter the intensity of your workout these pre/post recipes are essential in giving you the fuel needed to boost your workout performance and get the results you’re looking for.
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