Power Me Up
Power Me Up Pre & Post Workout Recipes

A lot of us have a good workout routine, but are more or less clueless about what to eat to refuel and recover pre and post workout. Either that, or you stick to boring energy bars and bananas. The key is to have a mixed bag of good carbs, healthy fats and protein so that it helps release energy in the right form and at the right pace. Here are a few recipes for snacks & smoothies that will help you refuel and recover, and they taste damn good!

Pre-workout recipes:

While everyone’s nutritional requirements are different depending on their workout (heavy vs light), these recipes can offer the right balance and will help you maximize your workout.


Pre-workout Snack: Peanut Butter Banana Sandwich with Cinnamon One medium banana One slice of whole wheat bread (toasted) One spoon peanut butter A dash of cinnamon Whole-wheat toast with banana gives you a combination of protein and fiber which help you feel full. Bananas are perfect in raising potassium levels, which drop when you sweat a lot. Peanut butter provides healthy fats and protein much-needed for energy. And as bonus, cinnamon stabilizes blood sugar. Pre-workout: Green Smoothie Two cups spinach One coconut water One cup water One cup chopped pineapple One cup sliced peaches One small banana Two tablespoons coconut oil Blend everything together Popeye was right: Spinach keeps you strong; it helps improve muscle performance. As for coconut oil, the fatty acids in this superfood fight body fat by converting into energy that boosts your metabolism. Perfect for you if you’re trying to lose weight.

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Post-workout recipes:

In order to optimize your workout results you need to eat the right food, preferably within 30-60 minutes after exercise when muscles are most receptive.


Post-workout Snack: Veg Qunioa Stir-Fry 1 cup quinoa (boiled & fluffed) Onions Carrots, Celery, Broccoli Bell peppers Soya beans (Any other vegetable in your fridge) Olive oil Quinoa is high in protein for building calorie-burned muscles, fiber to help you feel full and aid digestion, and it’s gluten-free! Plus plenty of other body-nourishing foods like broccoli and celery that will help you in rebuilding the energy without being heavy on your stomach. You can also add a bit of tofu of feta cheese for taste. Post-workout Smoothie: Yellow-orange smoothie Two cups spinach One cup frozen mango Half cup chopped carrots Half cup water Half cup yogurt One cup orange juice Blend everything together Orange-yellow fruits and veggies offer nutrients called carotenoids, which repair the cell damage that happens during workouts. Yogurt provides the protein and orange has antioxidants that fight inflammation and cell damage.

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