Pre and Post Workout Meals & Some Protein Shake Recipes

Pre-Morning Nutrition for Cardio/Weight Training Workouts

If you are a morning cardio person and your workouts are moderate like yoga or jogging, you may not need nutrition prior to working out. During exercise lasting 45-1:00 you typically use mostly fat for fuel, and your own body fat is all you need.ย  Have a glass of water and check-in with yourself.ย  If you feel energized without food, DON’T FORCE IT. Figure out what works best for you. Maybe that cup of coffee or tea is all you need to get moving.ย  ย After all, cavemen hunted on an empty stomach. ๐Ÿ™‚

However, if you do feel like you need an energy boost or you plan on a longer/more intense workout, grab an easy-digesting carbohydrate.

Examples of easy digestible snacks before a morning workout:ย  ย 

  • ยฝ cup berries
  • ยฝ green apple
  • Handful of grapes
  • ยฝ peach

These are best since they offer extra hydration and the sugar will be burned right off.ย  This sugar is similar to the honey in your tea.ย  Small amounts, and just enough to give you the energy if you need it, but again, will burn off during your workout.

Clean Cut Tip:ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย ย ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  ย  Avoid pre-workout supplements containing tons of caffeine. Coffee is much cheaper and safer.

Pre-Workout Nutrition for Cardio/Weight Training Later Day Workout:

The meal you ate within the last 3 hours is the nutrition your body is going to use to fuel your body for the workout. If not, have a small meal about 60 minutes before you exercise.ย  ย Again, DON’T FORCE THAT EXTRA MEAL if not needed.

Note: The less time you leave between your snack/meal and workout, the less time you have to digest your food. Youโ€™ll be more likely to get a stomach ache than an energy boost from it. If you find yourself burping up food during your workout, you didnโ€™t have enough time to digest it. Add an extra 30 minutes wait time.

Examples of snacks to eat before a later day workout:

  • A green smoothie with half a serving of protein powder
  • peanut butter with ยฝ green apple
  • Handful of trail mix
  • Hard-boiled egg

What to eatย afterย your workout.ย  Any of the meals on your menu guide work perfectly for example:

  • eggs and avocado with veggies
  • Smoothie with protein powder (see recipes) and a teaspoon of nut butter
  • Chicken or tuna salad

Protein Shake Ideas for before or after a workout

Shakes all have a bit of sugar that will be burned right off, so remember if you are having this entire shake prior to your workout it needs to be at least 1 1/2 to 2 hours before you begin.

Please note, ALL OF THESE act as a MEAL REPLACEMENT.ย  They all have a protein and a healthy fat.ย ย 

Blueberry Avocado Chia Shake:

  • 1/2 avocado
  • ยฝ cup frozen organic blueberries
  • 1 cup unsweetened almond milk
  • 1 scoop of vanilla or chocolate protein powder
  • ยฝ teaspoon honey (optional)
  • 1 teaspoon chia seeds

Blend and enjoy. ย This would be considered a meal

Maple Cinnamon shake:

  • 3/4 cup unsweetened vanilla almond milk
  • 1 scoop of vanilla or chocolate protein powder
  • 1/4 teaspoon cinnamon
  • ยฝ teaspoon pure maple syrup
  • A few ice cubes

Blend and enjoy!

Pumpkin Pie Shake

  • 6 ounces unsweetened almond milk
  • 1/2 cupย canned pumpkin
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pumpkin spice
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon honey or maple sugar
  • A few ice cubes

Blend and enjoy!