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.

Emil Lim

6 pre/post workout recipes that will help you improve your performanceThu Jan 09 2020 by Emil Lim