If you’re looking to optimize performance and recovery, it is beneficial to plan your meals around your training sessions. Whether your preferred activity is weightlifting, running, or yoga, your body will perform better and recover faster if you fuel it properly.

A general rule of thumb is to eat your pre- and/or post- workout meal 1-2 hours before or after your workout. You want this meal or snack to be moderately high in lean protein, lower in fat and about 30% of your daily intake of fast-digesting carbs.

PRO-TIP: If you work out early in the morning, aim to consume 30-35% of your carbs with your last meal the night before and another 30-35% post-workout. This will ensure that you are giving your body the fuel it needs to perform early in the morning.

Here are a few favorite pre- and post- workout meals and snacks:

OATMEAL + EGG WHITES

Grab a single-serve instant oatmeal packet and prepare per package instructions. Add liquid egg whites and microwave for another 60-90 seconds. Remove from the microwave and stir until well-combined.

Try This:

1 packet Quaker Maple and Brown Sugar Instant Oatmeal
100g liquid egg whites

NUTRITION INFORMATION: 15P/3F/34C (223 KCAL)

SMOOTHIE BOWL

This is a quick and easy option for anytime of day. For additional protein, add a scoop of protein powder or collagen protein.

Try This:

In a blender, combine:
170g plain nonfat Greek yogurt
125g frozen berries
120g Unsweetened vanilla almond milk

Top with: 10 Bear Naked dark chocolate granola bites

NUTRITION INFORMATION: 24P/10F/47C (374 KCAL)

TURKEY WRAP

Try this easy lunch option before an afternoon workout or after a morning workout. 

Try This:

1 La Tortilla Factory low carb wrap
55g smoked turkey breast
10g Simple Truth Organic four fruit spread
1 Laughing Cow Light Swiss cheese wedge
5g Spinach

Serve with: 
100g 2% cottage cheese
100g sliced strawberries

NUTRITION INFORMATION: 33P/6F/40C (346 KCAL)

PROTEIN SHAKE

Sometimes it can be hard to eat right after a hard workout. Even though we’re all about getting most of your meals by way of high-volume, whole foods, a protein shake can be a great option for some. 

Try This:

In a blender, combine:
1 scoop protein
1 frozen banana
240g Unsweetened almond milk + water

NUTRITION INFORMATION: 25P/3F/30C (247 KCAL)

CLIF BAR

Again, even though we’re all about volume around here, a bar can be a great option for those with a busy schedule where eating a lot during the day may be tough. We love Clif Bars for pre- or post- workout since they are lower in fat than many other bar options and have a solid serving of fast-digesting carbs.

Try This:

Peanut butter banana with dark chocolate Clif Bar

NUTRITION INFORMATION: 10P/7F/41C (267 KCAL)

CHICKEN PARMESAN BOWL

Prepare pasta per package instructions. Once cooked and drained, combine with chicken, spinach and marinara in a pot over low heat until well-combined and warmed through. You could also cook pasta ahead of time, combine ingredients and reheat in the microwave to cut back on prep time.

Try This:

50g Crockpot shredded chicken
57g Banza Chickpea Pasta (dry)
125g Newman’s sockarooni marinara sauce
10g Spinach
28g Shredded parmesan cheese

NUTRITION INFORMATION: 36P/9F/47C (413 KCAL)

For further reading on nutrient timing around training, check out this post on Fueling for Performance. And for our favorite post-workout meal (and most trafficked blog post of all time!): BBQ Turkey Hash.

If you’re ready to step up your performance in your sport or in the gym, learn how personalized nutrition coaching can help you do just that.