6 Pre and Post Workout Meals to Help You Lose Weight

Post and Pre-workout meals are important.  Both meals give you energy and optimize all of the hard work you have put into your workouts.  We've rounded up 6 pre and post workout meal ideas to get you through! Keep reading...

Pre-workout meal ideas: 

Eat a breakfast that is full of protein and carbohydrates. Although a morning meal is important whether you workout in the morning or later, it is important to get up and eat at least a small breakfast 1 to 2 hours before you workout. If you do not, your low blood sugar may make you light headed or tired. Good breakfast meal choices include: an egg on high-protein toast, a rice cake covered in peanut butter or a mix of whole grain cereal, low-fat milk and a banana.

PRO FITNESS TIP: The best pre-workout bite contains some form of complex carbohydrate and a protein. Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down.  

  1. Brown rice (1/2 cup) with black beans (1/2 cup)
  2. Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
  3. Banana with almond butter (2 tablespoons)
  4. Multi-grain crackers (10) with hummus (3 tablespoons)
  5. Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave
  6. Apple and walnuts (1/4 cup)

 Post workout meal ideas:

Consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.

My protein packed post-workout lunch! Black beans, corn, and lean turkey burger patty!

My protein packed post-workout lunch! Black beans, corn, and lean turkey burger patty!

  1. Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
  2. Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar
  3. Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
  4. Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)
  5. Multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
  6. Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa

PRO FITNESS TIP: What you are putting into your body counts when you are trying to lose weight. So make sure you eat food high in fiber. Try these: dark leafy greens, asparagus, radishes, cucumbers, broccoli, cauliflower, artichokes, zucchini, green beans, hearts of palm, mushrooms, quinoa, raw almonds, and low-sugar fruits like Asian pears, kiwi, and grapefruit. Supplement these fat burners with lean, organic proteins such as egg whites, chicken, turkey, and wild-caught fish.

In health,
Coach Butts