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What to Eat Before and After a Workout

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Getting the most out of a workout depends a lot on the effort you put into it but it also depends on how you nourish yourself. Do you know how to fuel up before a workout and how to replenish afterwards?


The best pre-workout meal is mainly made of carbohydrates, which give you the energy you need for the workout. Remember to stay hydrated, add some fruits to your meal for that extra bit of energy, and make sure you finish eating 2 hours prior to your workout. 

Fruity Oatmeal Recipe

½ cup oats
1 cup water
1 tbsp honey
1 tbsp vanilla extract
½ tsp ground cinnamon
¼ cup blueberries
4 strawberries, sliced
½ banana, sliced

Add the water to a small pan and bring to boil (add a pinch of salt to taste). Then add the oats, turn the heat to medium, and cook for about 5 minutes. Transfer the oats to a bowl and let cool for a minute. Stir in the honey, vanilla extract, and cinnamon, and then add the fruits.


If you need an extra kick before hitting the gym with a fueling snack, a banana or wholegrain bread with peanut butter or organic honey would be perfect.


It’s time for your body to refuel and recover so giving it protein, which will help in muscle growth and recovery, and some carbs for energy will be perfect. Grilled salmon with rice or a vegetarian omelet provide the ideal mix.

Chicken and Quinoa Wrap Recipe

4 whole-wheat wraps, warmed

1 cup shredded rotisserie chicken, warmed

1 cup black beans, rinsed

1 cup cooked quinoa

1 cup grated cheese of choice

1 cup fresh cilantro sprigs

½ cup yogurt

1 avocado, sliced

Divide all the ingredients evenly and top the wrap. Roll and enjoy.

Note: The recipe makes 4 wraps.

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