pre & post workout snacks

It is important to consume both protein and carbs, but more carbs BEFORE.

Quick carbs (simple carbs) are best - they will give you a burst of energy.

Aim to eat 45-60min prior to workout.

PRE WORKOUT

Yogurt Parfait — greek yogurt, granola, berries

Oatmeal — oats, milk, berries, almonds, cinnamon, honey

PB Apple — medium apple, nut butter, cinnamon

Simple fruit cup — cup of fruit + granola

PB Toast — whole wheat toast + nut butter

Honey Banana Sandwich — whole wheat toast, honey, sliced banana

Fruit & Cottage Cheese — cottage cheese + fresh fruit

POST WORKOUT

After a workout you want to consume protein + carbs. We need to help fuel our muscle after being broken down and refuel our body with energy from carbs

You want a 3:1 ratio of carb:protein

Protein pancakes — add 1 scoop of protein to pancake mix, add fruit on the side

PB Protein Shake — banana, scoop of whey protein, ½ cup greek yogurt, 1 tbsp nut butter

Super Green Smoothie — 3 cups of spinach, ¼ cup oats, ½ cup greek yogurt, 1 scoop protein powder, 1 cup of fruit, 1 cup milk of your choice

Tuna sandwich — 1 can of tuna, 1 tbsp mayo, whole grain crackers

Milk and cereal — whole grain with milk, add protein shake on the side

Protein Shake "pick me up” — 1 cup of iced coffee, 1 scoop protein powder, 1 cup milk, 1 frozen banana, 1 tsp cinnamon

Chocolate milk
This is a great way to get good amount of carbs and protein !!