6 pre/post workout recipes that will help you improve your performance

2 minReading time

When it comes to our preferred time of going for a run, we’re all different! Some of us like to go late in the evening, during lunch, or early in the morning. How much time we need between eating and exercising, in order not to experience stomach discomfort, varies for each of us too.

Below you’ll find some tips on how to ensure you have well-stocked energy stores for your run and how to replenish your body to optimize your recovery pre/ post-workout— no matter what time of day you choose to workout!

Early morning:

Have something small before training (i.e. a banana, rice cakes, or a smoothie). Make sure you fill up afterwards with a proper breakfast. There are plenty of delicious breakfast recipes in Lifesum’s recipe tab – why not try the Banana Oatmeal or Yoghurt bowl?

Midday:

If training between main meals, make sure you have a snack before and try to refuel with a larger meal after training (i.e. lunch or dinner).

Evening:

The same applies for evening as it does for midday training. After your workout, make sure you refuel. If you’ve already had dinner, a carb and protein-rich night snack will help optimize recovery. Check out our post on the importance of carbs.

A nutritional strategy combined with a running schedule will benefit both your wellbeing, speed and recovery. So, if you haven’t followed a strategy before today, sit down for a few minutes and create one right away!

Check out Lifesum’s recipe-tab for inspiration. Below we have picked out some of our favorite recipes pre/post workout for you! Psst. Don’t forget to track them in app! null

Snacks for pre/post workout:

Banana bread recipe
https://lifesum.com/blog/banana-bread
The banana, oats and flour make this banana bread recipe a great source of carbs which is vital to fuel your workout and recovery. Bonus point for its tastiness too!

No bake energy bars
https://lifesum.com/blog/no-bake-energy-bars/
A bar is the perfect snack for on-the-go energy! Packed with simple carbs from banana and maple syrup, it provides your body with the energy needed for optimizing performance.

Mixed berry smoothie
https://lifesum.com/blog/mixed-berry-smoothie/
This super smoothie is a great way to refuel! We recommend you eat carbs and protein within 30 minutes after your run- this Smoothie is perfect for that!

Turkey patties
https://lifesum.com/blog/turkey-patties
A quick dish that provides plenty of lean protein from the turkey,  carbohydrates from the potatoes and healthy fats from the oil – a smart (and tasty) addition to any runner’s diet, pre- or post-training.

Larger meals for pre/post workout:

Creamy mushroom pasta
https://lifesum.com/blog/creamy-mushroom-pasta/
This plant-based, pasta dish is an excellent source of carbs for pre/post exercise. It’s also packed with greens which provide antioxidants that help protect your cells.

Tuna pasta
https://lifesum.com/blog/tuna-pasta

A tasty dish that provides plenty of lean protein from the tuna, boosted with carbohydrates from the pasta and healthy fats from the oil and olives.

Turkey patties
https://lifesum.com/blog/turkey-patties
A quick dish that provides plenty of lean protein from the turkey,  carbohydrates from the potatoes and healthy fats from the oil – a smart (and tasty) addition to any runner’s diet, pre- or post-training.

With Lifesum, tracking your healthy habits (and the not so healthy ones) becomes a breeze. We’ll help you pick the right food, and eat the right portion sizes, to reach your personal health goals.

All posts by lifesum