even the most hardcore carnivores will enjoy. Preparing your post-workout food is also part of the fun of maintaining a healthy body and lifestyle. Odds are your first thought is a protein bar, especially since protein plays an important role in muscle synthesis. 6. Also on the smoothie train is Nutritionist, Hillary Bennetts who believes in a balance of protein, carbs and healthy fat post-workout. Post-Workout Meal Ideas . But, that’s only half the battle. It’s got protein, calcium and a whole lot of flavor — and it practically cooks itself! Mexican-inspired shakshuka Carbs are an important part of post-recovery meals. Here is a post workout meal idea if you don’t have time to go home and blend a protein shake or cook a meal: pre-made protein shake and a protein bar. This quinoa mix is also full of inexpensive, healthy ingredients: corn, black beans, tomatoes and avocados all make appearances and rejuvenate your body after exercising. There are also plenty of ways to use overripe bananas. Everyday bananas are a portable snack you can enjoy immediately after your workout, offering carbs and potassium, two muscle-friendly, post-workout nutrients. Top with a dash of cheese, broil and drizzle with a fresh avocado crema and you have a healthy, hearty post-workout meal in just minutes. They’re full of protein thanks to grass-fed beef and eggs and the perfect food to munch on their own, add to a sandwich or top a salad with for your post-workout meal. Another great healthy and tasty snack option post-workout is apple slices (25g of carbs per medium apple) and a nut butter of choice. If you are looking to mix up your post-workout toast toppings, try this Avocado Toast with Cottage Cheese & Tomato. Mix them together in the pan when done and add 4oz of your favorite marinara sauce. Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. Pair this shakshuka—a classic North African dish of poached eggs in a … A great option for you’re on the go, this high-protein shake helps your body recover after a workout. There’s nothing wrong with green vanilla when it tastes this good. Add a red pepper-based relish to top it all off, and there’s no way you won’t love this for your post-workout meal. A sprinkling of smoked paprika (or regular paprika or chili powder, if you prefer) adds bold, savory flavor. Pre-workout nutrition is very underrated. Good-carb oats, potassium-rich bananas and strawberries make this a fast and filling post-workout option that’s brimming with protein and fiber. When you’re in a time crunch, this chia seed-based chocolate drink will help replenish your body after a workout — and you can drink it on the go! are clickable links to these studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. You can also make it up before you go, so it’s ready for when you’ve finished. Ei auf Muffin als Post Workout Meal. Red chilies add heat while cashews add heart-healthy benefits, flavor and crunch. Use coconut sugar instead of brown sugar for the (awesome!) So many of us work hard every day and feel like we ... 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One of the options is to mix it with some quark, with some herbs, lemon and spring onions. This bake is the quintessential Sunday supper, but it’s so simple to make that it’s perfect for a post-workout dinner on busy weeknights, too. It’s easily adaptable to your family’s tastes, but don’t skip the vitamin A-rich sweet potatoes. Make a batch and sip on it after! By Steve (Qualfied Personal Trainer and Nutritionist) Share 0. Post-workout, try topping the fluffy cakes with nut butter, banana, cacao nibs, and crumbled sea salt potato chips (yes, really!) Enjoy a meatless post-workout meal with these super filling bowls. It’s loaded with vitamin C, protein and iron to indulge your body while tasting great. Turkey and sweet potatoes? Salmon with sweet potato. This meal will help to stimulate the growth of new muscle, allowing you to see the benefits of your workout regimen. They have a subtle sweetness from the sweet potato and lots of staying power from quinoa and black beans. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Feb 16, 2016 - Explore Cambri Wyman's board "Post workout meals", followed by 203 people on Pinterest. Special guest: Lady Jade (radio personality, philanthropist, entrepreneur, public speaker). The post-workout meal will be critical in aiding your body in decreasing muscle protein breakdown, increasing muscle protein growth, restoring glycogen stores, and enhancing recovery. If you want a post-workout meal rich in healthy fats, protein and leafy greens, this is the recipe for you. chevron_left PREV: How a Power Meter Can Improve ... chevron_right NEXT: 7 Easy ... but the fat in the yogurt and the nuts and seeds in the granola also make this meal extremely satisfying. & detox juicing guide. Our team aims to be not only thorough with its research, but also objective and unbiased. Top your chicken with store-bought or homemade hummus (psst: I love this recipe!) Shredded chicken gets cooked with a homemade barbecue sauce (use coconut oil instead of canola oil!) You can even make extra pesto and use it in other meals, too! Use almond or coconut milk for a little extra zest! I love how easily this fancy grilled cheese sandwich comes together ­— and how good it is for you! Then, after stepping off the treadmill, the protein in your muscles begins to drop and muscle fibers start breaking down. A chipotle spread gives protein-packed black beans a smoky flavor (but you could also use canned chipotle peppers in adobo), while almonds add extra texture and healthy fats. So you've just completed a brutal gym session and you're looking to refuel with a post-workout snack. 17. 5 Post-Workout Recipes You Can Make with 5 Ingredients or Less. Try some of these great options to feed your body and maximize your results. You’ll need carbohydrates to replace the glycogen you’ve used for … Ten super easy, delicious, post-workout snack ideas according to nutrition experts. Whether you want to lose weight, build muscle, or compete in your first triathlon, your diet is critical for success. Below is a sampling of meals that can be enjoyed after a great workout. Alles was man für dieses Post Workout Meal braucht sind 4 Eier, 30 g fettarmen Käse und 30 g schwarze Bohnen! This salad has it all: salmon, spinach, avocado, grapefruit, oranges and almonds. It’s often used in place of yogurt, but in this recipe it acts as a tenderizer for chicken. Cook up 8oz of lean grass-fed beef with salt and pepper to taste. A loaded potato that’s good for you? and honey. If not, you could swing by any convenient store and pick up something similar. Now that you understand why the post-workout meal or snack is important, it's time to start thinking about what might hit the spot. Not quite a pancake, not quite banana bread, these hearty little pancakes are full of post-workout fuel, no matter the time of day. This post-workout meal has: ¾ cup cottage cheese (2%) ½ cup garbanzo beans. Using pre-cut butternut squash helps this recipe come together in a snap. If not, you could swing by any convenient store and pick up something similar. An egg sandwich is a perfect post-workout breakfast. With an all-natural topping and maybe a touch of organic chocolate syrup, you’ll never wonder what to eat after a morning workout again. The best part? Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. Tuna never gets boring with a number of ingredients you can mix it with. An egg sandwich is a perfect post-workout breakfast. In a nutshell, a post workout meal is everything that you need after a strenuous training session. Cooking for a crowd? 19. The healthy eating nutrition tips meal included in this article, particular those medically reviewed, are your best options when the ultimate goal is to lose weight . Top ’em with fruit, nuts, maple syrup or gobble them down on their own. The cool thing about this meal is most gyms have these items. Waffles are a staple breakfast meal to fill you up before starting your day. If you’ve really worked up an appetite this is the perfect meal for you: 4 egg whites, 1 ounce of low-fat cheese and a ¼ cup of black beans make the ultimate omelet for muscle building. A 4:1 ratio of carbohydrates to protein is considered to be ideal for a post-workout meal. Magnesium is important post run because it prevent muscle cramping. Enjoy your tacos minus the taco with one of my favorite salad recipes. You can easily swap the polenta for brown rice or quinoa, add in grilled chicken or just enjoy as is. This makes a wonderfully light dinner, but to give it even more substance, consider adding chicken, grass-fed beef or turkey. Kefir keeps this sauce creamy without added fat while grilled chicken adds extra protein — no compromising your workout results here. This is a great option to get your dose of vitamins. 1 tsp. No, this isn’t a Thanksgiving recipe! Easy Post-Workout Meal Ideas! These post-workout dinner ideas will help refuel in a tasty and low calorie way. This can be done in the crockpot, stovetop, or oven. Cook up 8oz of lean grass-fed beef with salt and pepper to taste. Eating before training fuels your … Sprinkle with almonds and dig in. are clickable links to medically peer-reviewed studies. https://soreyfitness.com/nutrition/80-day-obsession-recipes This dish can be eaten cold, room temperature or warm; make it ahead of time and chow down after your workout! Get your tummy ready, If you’re in a pinch with time and/or you have some leftover brown rice (or loads of it in your pantry that you want to get rid of), then try this quick cajun-inspired chicken, shrimp and rice dish! Topped with greens, avocado slices and fresh limes, this is a post-workout meal (lunch or dinner!) This is a remixed version of the Taco Chicken & Rice dish I recently made, showing just, One Pot Shrimp & Lemon Pasta – Mediterranean Diet, IG Live Quarantine Cooking: Mac and Chicken, Quick One Pot Shrimp & Pearl Couscous: Mediterranean Diet, Gluten-Free Vegan Chocolate Brownie Waffles, Steakhouse Beef & Broccoli Loaded Sweet Potato, One Skillet Green Chile Enchilada Chicken and Rice, Easy Teriyaki Salmon Recipe with Fried Rice, Deconstructed Teriyaki Asian Shepherd’s Pie Meal Prep. 37. Get a big dose of protein sans meats with this pineapple peach shake. Here is a post workout meal idea if you don’t have time to go home and blend a protein shake or cook a meal: pre-made protein shake and a protein bar. Your post workout nutrition is important for they are the best ways to hydrate, repair, and replenish nutrients lost during the workout. Pineapple Turmeric Smoothie. Many people prefer to take this nutrition as a recovery drink or shake, for the quickness, convenience, and optimal carb/protein balance. By consuming carbs post-workout, you’re helping to restore your energy levels that were used up during exercising by replenishing your glycogen stores. People are fond of believing that a glass of chocolate milk is the perfect post-workout meal. It’s fast, easy and delicious — what more could you want? This is a remixed version of the Taco Chicken & Rice dish I recently made, showing just. The squash lends a hearty helping of vitamin A and antioxidants, while walnuts and lentils add protein, fiber and lots of flavor. You won’t be the same after trying this Thai stir fry. But if you're looking for more specific ideas for delicious and nutritious things to snack on post workout, we've rounded up a bunch of expert-approved ones here. Make extras and freeze for busy evenings, too. Use almond butter (or your favorite nut butter!) Cook one whole butternut squash for 30-45 minutes until soft. An excellent option when there’s no time for a sit-down meal, these protein bars will give you a boost until your next meal while helping your muscles recover. Add bananas to whole-grain pancakes, toss them in a smoothie, mash them onto toast with peanut butter or simply peel and eat. 30 g fettarmer Hüttenkäse, 1 TL Honig und 70 g Vollkornmüsli mit einer Prise Zimt tun dem Körper gut! Eat these post-workout foods after a hard day at the gym to promote muscle growth and aid in recovery. The cool thing about this meal is most gyms have these items. Of course, peanut butter is the go-to (8 grams per two tablespoons), but almond butter is also a delicious alternative (7 grams per two tablespoons). Once you are ready for a post-workout bite, a 3:1 ratio (give or take) of carbs to protein may help your body recover most optimally, according to the International Society of Sports Nutrition. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. ½ cup cherry tomatoes. … This salad has it all: salmon, spinach, avocado, grapefruit, oranges and almonds. Note that the numbers in parentheses (1, 2, etc.) Post-Workout Meals—What to Eat and When to Eat It. Serve with brown rice, quinoa or in lettuce wraps. Use these simple dishes to feed your body after the gym . Note that the numbers in parentheses (1, 2, etc.) 48. It is the Holy Grail for muscle recovery, replenishing depleted glycogen and increasing muscle protein synthesis. Don’t undo your hard work at the gym with Chinese takeout; make your own fried “rice” instead. While you can get as fancy as you want, here are some very easy-to-follow recipes that work perfectly with the containers: 1.) sauce. Share 0. Pre-workout and post-workout fuel are both designed to give your muscles what they need to do their best work. Easy meal ideas for after your easy-ish workout. Probiotic-rich kefir is one of the best foods for your body, as it’s full of vitamins and minerals. This burger will knock the socks off the staunchest beef lovers. This Mexican-inspired dish is anything but your basic quinoa recipe. Although the post-workout meal and post-workout nutrition isn’t as crucial as we once thought, it still does have its merits. Top with fresh herbs for the best flavor. The leafy greens gets tender without turning soggy, while pine nuts and raisins add crunch and sweetness. With just a few minutes of prep time, it comes together quickly in one pan. Tuna is an excellent option for your post-workout meal thanks to all the protein and omega 3 in it. Pre-soak a yellow container of wild or brown rice. Try out one of these meals after your next workout: Related: Top CrossFit Supplements For Performance & Recovery. This high-fiber meal gets a healthy helping of protein thanks to the chicken and a dose of probiotics and calcium from the kefir. Wer sich traut, kann auch etwas pikante Salsa hinzufügen. Cottage cheese and almond milk add a healthy dose of it, while using frozen peaches and pineapples means you can whip this up whether it’s a hot summer day or the dead of winter. Sub in almond, coconut or gluten-free flour in place of the all-purpose white stuff, then bake and enjoy! From full meals both you and your family will enjoy to a few quick snacks you can chow down when you’re pressed for time, you’re sure to find at least one post-workout meal you’ll love! Cook one whole butternut squash for 30-45 minutes until soft. For specifically how much carbs you … Post-Workout Meal Ideas . Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. Purpose: The purpose of your post-workout meal is to jump-start the muscle building and repair processes and to also replenish your fuel tank so you’re back to near 100% for tomorrow’s workout. Opt for coconut sugar and try out other fixings, too — mango would be great. to replenish sodium loss. Meal 2: Beef and Squash with Marinara. olive oil. Best of all, this salad comes together in just minutes for those busy days. These creative chickpea and polenta bowls taste as good as they look. And while there's no shortage of high-protein recipes or tasty Jan 11, 2017 On some mornings, the alarm goes off and we’re up and ready to hit the gym. 1 cup of low fat yoghurt with oats and berries; 1 wholemeal muffin with banana and peanut butter; 2 slices of wholegrain bread with two poached eggs; Protein or healthy sports bar; Post Workout Meal Guidelines. 1. Paleo diet lovers, this all-in-one meal is for you. Protein = 0.25g per pound of your target body weight. See more ideas about food, recipes, healthy sweets. These meatballs are one of my favorite gluten-free recipes. Your post-workout 80 Day Obsession workout meal is a balanced one. Forget spending money on pricey salmon bowls — make your own nutritious, economical version at home! The wild-caught salmon is drizzled with a fresh, homemade pesto and is ready in just 25 minutes. While the world of nutrition is rife with controversy, most experts agree a proper post-workout meal can improve results versus no meal at all. With no fancy ingredients required, it’s easy to make in minutes, perfect for when you can’t decide what to eat after a workout. Brown rice and boneless skinless chicken breast: Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. But there are plenty of other after-workout snack options you can add to the rotation to refuel and recharge without having to exclusively eat protein bars day after day. If you find yourself tired of preparing them the same old way, this recipe will reignite your love for the healthy carbohydrates. Whole30 Post Workout Snack Ideas. Carbs – Overall Recovery. So there you have it! Preparing your post-workout food is also part of the fun of maintaining a healthy body and lifestyle. 30 Gluten-Free Recipes – The “magic window” is within the 30 minutes right after you finish your workout … Here are 3 SUPER delicious post workout meals that … As someone who subsisted on the stuff for weeks at a time as a kid, I was delighted the first time I heard this news. Not only are they a fun color (the kids will love them! Without fail, my post workout snack was a protein (chicken, salmon, tuna, etc.) With oats, coconut oil, almond butter, chocolate and protein powder, you might feel energized enough for a second workout! It’s colorful, tasty and good for you — this bake is a winner. Who knew that topping chicken with hummus would result in a crispy coating and moist, tender meat? Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! The result is a one-dish meal that’ll have you drooling; and the leftovers are great, too! Click here to add this Post Workout Green Smoothie to your client’s That Clean Life meal plan. Enjoy the tropical flavors of mango and coconut while getting all the benefits of quinoa in this easy-to-make salad. Taking the time and effort to exercise is an important first step. If you’ve been wondering what to eat after a workout that doesn’t include meat, you need to give this a go! What you eat after hitting the gym is the most important meal of the day. Purpose of a Post Workout Meal. and then topped with the real star, a kefir-based cilantro slaw. Use your favorite gluten-free bread or sprouted grain version! It’s fast, easy and delicious — what more could you want? After your workout, you are best to eat a mixture of carbs and protein. Click here to add Avocado Toast with Cottage Cheese & Tomato to your client’s That Clean Life meal plan. Salmon is one of the best foods you can eat. On other days, however, it’s nearly impossible not to hit the snooze button — and that’s when a late workout is in order. Superfood quinoa provides protein and all your amino acids, while bananas add potassium and sweetness. Your post-workout snack or meal is a bit more flexible on timing. Black Bean Omelette. And with three types of protein-packed lentils, this soup is anything but boring. WW crunched the numbers in our recipe database and found a number of delicious post-workout meal … Knirschender Hüttenkäse als Post Workout Meal. “After a workout, I love refueling with a healthy smoothie. Egg omelet with avocado spread on toast. ), Burdock Root Detoxes Blood, Lymph System and Skin, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, What Is Allspice? Unfortunately, some people, especially vegans and people who are allergic to gluten, are deprived of this delicious meal. 11. What more could you want? Meal 2: Beef and Squash with Marinara. Because it can be prepped in advance and is loaded with healthy, tasty ingredients! If whole grains are a part of your diet, bulgur makes a nice change from quinoa or rice in this one-pan recipe. If you’re looking for a quick and easy post-workout meal any time of day, these “quesadillas” are it. Opt for brown rice or gluten-free pasta and coconut flour. If you want a post-workout meal rich in healthy fats, protein and leafy greens, this is the recipe for you. ), but they also get extra protein from brown rice flour and hemp protein powder. These Paleo wings have it all. See, your body stores glycogen and protein in its muscles. Egg whites are the quintessential post-workout food, but turkey bacon and shredded cheddar are what kick up the protein count to an impressive 23 grams… These include a healthy mix of complex carbohydrates, proteins, antioxidants and vitamins. 3 – On-the-Go- Post Workout Meal. Ground turkey and sweet potato bring protein and carbs to the party, while bell peppers, onions, garlic and chili pepper give this skillet meal loads of flavor. But for a magical time — for about 30 to 60 minutes after wrapping up a workout — your body is primed to refuel and replenish itself by absorbing carbs and protein once again. After hitting the gym or doing a high-intensity workout, be it weight training or cardio, all you’ll be thinking is what to eat. The Absolute Best Post-workout Meal Ideas and Recipes January 19, 2019 . When you want to feel fancy with minimal prep time, make this. Get the Alfredo taste without all the preservatives in the jarred stuff with this recipe. 8 Dietitian-Approved Breakfasts Ideal for Post-Workout Refueling. If you’re trying to build muscle, get stronger, play faster or burn fat, then you know the importance of the post-workout meal.. After you’ve been exercising it’s important to think of three main elements of post-workout nutrition: muscle repair, fuel replenishment and hydration.Your post workout meal should include around 20-40 grams of quality protein. Tuna, jacket potato, and salad is a great post workout meal. Jazz up your normal stir fry recipe by incorporating salmon into it. It’s super creamy because of the protein-rich hummus and avocado and bursting with flavor from fresh basil, lemon juice and roasted red peppers. Replenish your body after exercise with my pecan pesto meal. Chicken. During a workout, your body first burns through the nutrients you ate pre-workout and moves on to the stored glycogen, burning it as energy. While there's a lot of emphasis on pre-workout meals, most forget to plan a healthy post-workout meal. While fats may slow down the absorption of your post workout meal, they have not been found to have any adverse affects on the benefits of this meal. The food you eat serves as the fuel for your workout and building blocks for your muscles. Prep this slow-cooker recipe several hours before heading off to exercise and enjoy a post-workout dinner waiting for you! They’re wonderful on their own or pair them with sweet potatoes, salad or turnip fries for a full post-workout meal. Signup & Get Early Bird Access To Our Personal Training App. Roast several potatoes at once in the oven. Here are the major purposes of a post workout meal – Replenish Lost Glycogen Stores: This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. There are a lot of different opinions on how quickly you need to consume protein post-workout Some say as quickly as 15-30 minutes; I like to shoot for having sufficient protein within an hour of my workout. The recipes featured below are a mix of meals that will work for strength training and cardio workouts, and they’ve got all the calories you need after your super tough nighttime sweat sesh. Chicken thighs, onions, sweet potatoes and kale are lightly browned in a skillet for color and then finished off in the oven in just 30 minutes. Hummus-Crusted Chicken It requires little hands-on time, letting you freshen up before chowing down. These vegan enchiladas are the total package. 29 Post Workout Meal Ideas Backed By Science #recover #runchat Click To Tweet Post Run Meals with Vitamin C. Russian researchers have showed that surgical patients who supplement with Vitamin C are discharged from the hospital one to two days earlier, compared to individuals who receive no Vitamin C. You’ll also love the homemade dressing. Your post workout meal should include around 20-40 grams of quality protein. Serve with a side salad, your favorite veggies or in a sandwich. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. With loads of veggies and eggs, it’s great for non-meat eaters, but for even more protein, add in chicken or grass-fed beef. But made for this recipe, after numerous attempts, we finally made a waffle recipe that is perfect for everyone. Crispy, golden-brown wings covered in a sweet mango glaze full of protein and the healing benefits of coconut oil? 18. Plenty of lifters see the importance of the post-workout meal, getting in the fast-digesting protein and carbs, when in fact the pre-workout meal is just as important—and for many of us, completely nonexistent. Below is a sampling of meals that can be enjoyed after a great workout. This veggie ramen noodles recipe is from the first episode of #CookingwithKev! With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. for a protein boost and guzzle down. paired with a starchy veggie (sweet potato, beets, butternut squash, spaghetti squash, etc.). Ideally, your pre-workout snack or meal comes anywhere between half an hour and three hours before your trip to the gym. Post workout meal ideas Tuna, jacket potato and salad. ½ cup cucumber. With a whopping 25 grams of protein, your body will hit the “reset” button after the first bite. Whether you’re working out to lose fat, increase muscle tone or just feel good, hitting the gym is only part of the battle to get the best results. Tweet 0. How to: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. This just might become your go-to shake. There’s protein in both the yolk and the white of an egg, so pick a recipe that uses a combination of the two to boost protein while keeping calories and fat under control.