Pre and Post Workout Ideas

Pre and Post Workout Ideas

Fuel Your Fitness: Delicious Pre and Post Workout Recipes

Whether you're an early riser, a lunchtime exerciser, or a night owl, fueling your body properly before and after a workout is essential for optimal performance and recovery. Here are some tasty and easy-to-make pre and post-workout recipes tailored for different times of the day.

Morning Workout

Pre-Workout: Banana or a Fruit

Start your morning with a quick and simple energy boost. Grab a banana or any fruit of your choice. Bananas are especially great as they provide a quick source of carbohydrates and potassium.

How to Prepare:

  1. Peel the banana (just kidding, but yes, it's that simple).

Post-Workout: Eggs, Turkey Bacon, and Toast

After your workout, replenish your energy and protein stores with a hearty breakfast.


  • Eggs (made how you like)
  • 2 slices of turkey bacon
  • Toast

How to Prepare:

  1. Cook the eggs to your liking (scrambled, fried, boiled).
  2. Cook the turkey bacon in a skillet until crispy.
  3. Serve with a slice of toast.

Mid-Day Workout

Pre-Workout: Berry Smoothie with ½ Scoop Vanilla Protein

Fuel up with a refreshing berry smoothie that's packed with antioxidants and protein.


  • 1 cup berries (blueberries, raspberries, blackberries)
  • ½ to 1 cup water (depending on your desired consistency)
  • ½ scoop vanilla protein powder

How to Prepare:

  1. Blend the berries, water, and protein powder until smooth.

Post-Workout: Tuna Wrap

Refuel with a protein-rich tuna wrap that’s easy to prepare and delicious.


  • 1 drained can of tuna
  • 1 tbsp mayo or plain Greek yogurt
  • 1 tbsp + sriracha (adjust to taste)
  • Diced celery, red onion, spinach
  • Any wrap of choice
  • Carrots with ranch dip (on the side)

How to Prepare:

  1. Mix the drained tuna with mayo or Greek yogurt and sriracha.
  2. Add diced celery, red onion, and spinach.
  3. Place the mixture on a wrap and roll it up.
  4. Serve with a side of carrots and ranch dip.

Evening Workout

Pre-Workout: Toast with Honey Butter

Prepare for your evening workout with a sweet and satisfying snack.


  • 1 tbsp butter
  • 1 tbsp honey
  • Toast

How to Prepare:

  1. Mix the butter and honey together.
  2. Spread the honey butter on a slice of toast.

Post-Workout: Salmon and Mashed Potatoes

End your day with a nutritious meal that’s perfect for muscle recovery and relaxation.


  • 3 oz salmon (seasoned with your choice of spices)
  • 100g potatoes
  • Vegeta seasoning (or seasoning of choice)
  • Roasted garlic
  • 2 tbsp butter
  • Asparagus
  • Olive oil, garlic, and cayenne pepper (for roasting asparagus)

How to Prepare:

  1. Season the salmon and roast in the oven until cooked through.
  2. Boil the potatoes, then drain and mash with butter, roasted garlic, and seasoning.
  3. Toss asparagus with olive oil, garlic, and cayenne pepper, then roast until tender.
  4. Serve the salmon with mashed potatoes and roasted asparagus.

With these recipes, you can ensure you're giving your body the right nutrients at the right times, helping you achieve your fitness goals and enjoy delicious meals throughout the day.

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