Your Pre-Workout "meal" is more of a mini-meal. Eat 15-75 minutes pre-workout, as a signal preparing your body for activity. Choose foods that are easily digestible and palatable. What works best is individually variable, so experiment with different foods, quantities and timing.
-Small amount of protein (1/2 a meal size or smaller)
-Small amount of fat (1/2 a meal size or smaller)
-Limit your amount of carb-dense vegetables or fruit in your pre-workout meal
(Example: 1/2 serving of protein powder with unsweetened almond milk or coconut milk and half a banana or half serving of berries)
Post Workout
Eat immediately following moderate or greater exercise (within 15-30 minutes).
-1 serving of protein powder (mix with water, almond milk, or coconut milk)
OR
- Easily digestible protein (like egg-white, chicken or salmon) with up to a fist-sized portion of a carb-dense vegetable (i.e. sweet potato, butternut squash or acorn squash)
-Fruit should not be your primary carb source for a Post Workout meal.
- Add minimal to no fat to your Post Workout meal.
Your Post
Workout meal is a "special bonus meal" - not meant to replace breakfast,
lunch or dinner. Think of it as a necessary source of additional
calories and nutrients, designed to help you recover from exercise faster
and more efficiently.
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