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The Best Pre and Post-Workout Meals | Holloway Sportswear

The Best Pre and Post-Workout Meals  By

The Best Pre and Post-Workout Meals

Working out and exercising is only half the battle when it comes to getting fit and living a healthy lifestyle. The other half is eating nutritious balanced meals, consistently. Before engaging in your daily exercise routine, eat at least 45 minutes to an hour before hand. Listed below are some meal ideas you can try before hitting the gym or your workout area!

best pre and post workout meals


Fruit = Carbs: Fruits in general are great to eat before working out. Try eating a banana or apple wedges with a spoonful of peanut butter. Oranges are a good source of carbohydrates and, “packed with vitamin C and electrolytes.” They are also a, “quick energy source. That’s why you always hear bodybuilders talking about eating or sucking on oranges before a workout.” “For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot.”

(For a recipe and more information visit Bodybuilding.com or FitnessMagazine.com.)


Oats w/ Fresh Fruit: Steel cut oats with fresh fruit make for a great combo before hitting the gym. The oats are a slow release carbohydrate that will give you steady energy throughout your workout. You can add cinnamon or almonds for taste.

(For a recipe and more information visit MuscleandFitness.com.)


Greek Yogurt & Mixed Nuts: “Greek yogurt can have twice as much protein as regular yogurt. The extra protein will help you feel full and leave you feeling satisfied.” When adding your mixed nuts on the side, you can also include some dried fruit. “The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout.” As always, take everything in moderation and appropriate proportions.

(For a recipe and more information visit LiveStrong.com or FitnessMagazine.com.)


Whole Grain Toast w/ Sliced Banana & Cinnamon: You can make toast, bagels or have whole grain cereals before working out. “Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.”

(For a recipe and more information visit FitnessMagazine.com.)

It’s important to eat after working out as well. You should eat 30 minutes to an hour after exercising. Your body needs to recover and a good meal will help it along! Below are some post-meal ideas to help feed your hunger after a workout.



Tuna, Hummus & Spinach Sandwich: When making this sandwich, use whole grain wheat bread. “Tuna is low in calories, but high in protein and carbs.” You can make your very own hummus at home. Hummus is high in fiber and spinach tames your appetite, boosts your complexion and lowers blood pressure and inflammation.

(For a recipe and more information visit FitnessMagazine.com or InspiredTaste.net.)


Salmon: Salmon is an ideal source of protein (not to mention heart-healthy omega-3 fats)” There are many ways you can cook salmon. Try seasoning and then grilling your salmon and add steamed vegies and brown rice on the side to round out your meal!

(For a recipe and more information visit MyRecipes.com.)


Scrambled Eggs: A good scrambled egg meal is great because it is “low in calories and carbs but contains the proteins needed to retain muscle mass.” You can include: spinach, onions, mushrooms, bell peppers, avocado slices and black beans.

(For a recipe and more information visit: http://www.muscleandfitness.com/nutrition/meal-plans/6-perfect-post-workout-meals/slide/7)


Beef & Squash w/ Marinara:For those looking to satisfy that deep, aching post-workout hunger, this one is for you.” The extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

(For a recipe and more information visit MuscleandFitness.com.)

Keep these meals in mind the next time you visit your local grocery store! Do you have any favorites? Let us know by commenting below!

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