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Our brand new brochure, just came out !!

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Today I had the pleasure to have to a conversation with Caterina Costi 

in her Podcast Series “A Space of Unlimited Possibilities”

I really enjoyed it

Hope you will, too!

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Post-Workout Meals

Grilled chicken with roasted vegetables.

Egg omelet with avocado spread on toast.

Salmon with sweet potato.

Tuna salad sandwich on whole grain bread.

Tuna and crackers.

Oatmeal, whey protein, banana and almonds.

Cottage cheese and fruits.

Pita and hummus.

Rice crackers and peanut butter.

Whole grain toast and almond butter.

Cereal and skim milk.

Greek yogurt, berries and granola.

Protein shake and banana.

Quinoa bowl with berries and pecans.

Multi-grain bread and raw peanuts.

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Pre-Workout Meals

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

Sandwich on whole-grain bread, lean protein and a side salad

Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit

Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

Protein smoothie made with milk, protein powder, banana and mixed berries

Whole-grain cereal and milk

A cup of oatmeal topped with banana and sliced almonds

Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts Within an Hour or Less

Greek yogurt and fruit

Nutrition bar with protein and wholesome ingredients

A piece of fruit, such as a banana, orange or apple