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This can get confusing.  What should I eat before and after I workout?  This post is not going to be long.

If you are a pro-athlete, you most likely have a dietician or nutritionist working around the clock for you – because let’s face it, it gets down to a science for high level sport.

If you are living and enjoying your life and you like to get your SWEAT on three to five times a week, here are some easy pre and post workout snacks/meals to incorporate.

We all workout at different times, but I find the formula is the same.  I think about when my SWEAT is coming up and I aim to be getting a little hungry as the workout approaches.  A small snack about 20/30 minutes before the exercise begins will sustain me through the SWEAT without making me feel crampy or bloated.  We just need a little natural sugar to provide that energy.  I like to plan my workouts so that it’s a meal time right after.  i.e. Breakfast, lunch or dinner is what my post workout meal is.  Post workout – it’s still good to aim for a little protein and carbs so here you go!  Don’t over think it, just eat a little, SWEAT, then eat a little more.

20 to 30 Minutes Before The Workout: 

Could be working out at 7am, 11am, 4pm or a 9pm

  • 2 – 4 dates or 1/4 cup of raisins
  • half a banana
  • A pre-workout supplement – such as Vega Pre-Workout Energizer 
  • 1/2 an apple
  • 1/2 a peach
  • 1/2 to 3/4 cup of melon/cantaloupe (any fruit really)
  • 1/4 protein bar

Within The Hour After The Workout: 

  • 1 or 2 eggs, one piece of whole grain toast, 1 to 2 servings of fresh fruit
  • a protein shake
  • 1/2 cup to 3/4 cup of yogurt, fruit, 1/2 cup of granola
  • a bowl of oatmeal with peanut butter, a few choc chips and a little maple syrup
  • 1 whole grain toast with cheese and 1 cup of raspberries
  • 1 whole grain toast with feta and strawberries and basil
  • 1 piece of toast with egg, tomato, hummus and avocado
  • Smoothie (1.5 cup milk – any kind; banana, 1 tbsp hemp seeds, 2 tbsp nut butter, 1 tbsp of cocoa, 1 or 2 dates, 4 ice cubes) – Options are endless here and you can use protein powder if you have a good quality brand.
  • 1/2 or full protein bar (depending on if it is meal time or snack time – for your lifestyle)
  • 3/4 cup of brown rice with beans and 1/2 an avocado
  • A bowl of peas (little butter and salt)
  • Salmon, brown rice and broccoli
  • 2 hard boiled eggs, roasted sweet potato and cauliflower
  • Chicken, 1/2 to 3/4 cup pasta, leafy green salad
  • Salad with favorite protein, veggies and a couple tablespoons of a whole grain (quinoa, rice, couscous)

If my workout was late in the evening (closer to 9pm), and I don’t work in the middle of the night (shift work), my post workout meal will be much smaller than what is listed just above.  Examples here:

Late Night Post-Workout Ideas: 

  • Yogurt and a fruit
  • Apple and handful of almonds
  • A half a protein smoothie
  • 5 Dates with almond or peanut butter
  • A Rice cake with a nut butter
  • Two to three bites of some chicken and a 1/2 a sweet potato

Playing with a variety of pre and post workout meals/snacks is important because then you can figure out what works best for you!

Remember to EAT MORE VEG, SWEAT daily and don’t forget to BREATHE.

Michelle GB



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