Healthy Pre and Post Workout Meals

A question I get a lot is what are healthy pre and post workout meals? There are tons of websites online and cookbooks that have recipes for Healthy Post Workout Meals.

It is hard to balance a proper nutrition with your workout plan. A common issue is time, people want quick healthy meals after their workout. We will get into the topic of tasty healthy meals.

Well, here are two healthy post workout meals that are tasty and will help recover to build muscle and shred fat.

First, here is Healthy Meal Ideas:

1.     Salmon and Sweet Potato – Add salt, pepper and one lemon onto salmon. Preheat oven to 425 degrees Celsius and cook salmon for 10 minutes. Microwave sweet potatoes until soft usually

Figure 1.  Salmon and Sweet Potato.
Adapted from: http://www.health.state.mn.us/divs/eh/fish/eating/meal.html   

about 12-14 minutes and boil green beans on the stove for about 3 minutes. This meal is protein rich and is packed full of omega-3s. The sweet potato is a slow burning carb to help fuel your energy and break down your protein synthesis.

Here is a quick healthy meal:

2.     Greek Yogurt, Granola and Berries – Buy plain Greek Yogurt and add a tablespoon of honey, 2 tablespoons of whey protein, some fresh berries and a healthy granola. Whole grain granola cereal is packed with protein and carbs that can help with digestion and muscle repair.

Next, here are two Pre Workout Meals that are quick:

3.     Heat a baked potato in the microwave for 10 minutes add 2 tablespoons of cottage cheese.

4.     Protein shake is a fast way to get your protein, vitamins, minerals and carbs before a workout. Add a scoop of whey protein with 8oz of almond milk and a cup of berries and blend.

Want more ideas for Healthy post workout meals?

What are some healthy post or pre workout meals that you enjoy?

Healthy Smoothie Recipes – Enjoy a new healthy breakfast or snack today!

Satisfy your hunger and taste buds with these delicious, nutritious, hunger satisfying smoothie recipes.

These quick and easy smoothie recipes make is eating healthy easy and give you your daily does of nutrients.

1. Banana Ginger Smoothie

This recipe is perfect for an upset stomach, heartburn and motion sickness.  Ginger and banana act as a natural antacid.

Ingredients – 1 banana, sliced

                        ¾ cup (6 ounces) vanilla yogurt

                        1 tablespoon honey

½ teaspoon of freshly grated ginger

Directions: In a blender, combine the banana, yogurt, honey and ginger.  Blend until smooth.

2. Blueberry, Banana Smoothie with Green Tea

This smoothie is loaded with antioxidants and packed with nutrients.

Ingredients – 3 tablespoons water

                        1 green tea bag

                        2 teaspoons honey

                        1 ½ cups frozen blueberries

                        ½ medium banana

                        3.4 cups vanilla soy milk

Directions: Add honey to steeped green tea until it dissolves.  Combine berries, banana and milk in blender.  Add tea to blender and blend until smooth.  Pour into a glass and serve.

3. Peanut Butter Delight

Satisfy your hunger with this great post workout smoothie.

Ingredients – 1 cup dark chocolate almond milk

                         1 frozen banana, chopped

                         1 tablespoon all natural peanut butter

                         Optional but recommended: 1 scoop chocolate whey protein

Directions: Combine chocolate almond milk, banana, peanut butter and protein in blend.  Blend until smooth.  Enjoy.

4. Green Smoothie

It may not look appetizing, but this green smoothie is delicious and nutritious.

Ingredients – 1 medium banana

                         1 cup chopped kale

                         1 cup almond milk

Directions:  In a blender, puree banana, kale and almond milk.

What are your favourite smoothie recipes?