For a normal cardio or weights session, I recommend that both pre- and post-workout meals contain a portion of carbohydrates and a portion of lean protein. The reasoning is simple: eating the majority of your carbohydrates before and after your workouts allows your body to use them for energy and to replenish your muscle and liver stores without letting too much spill into stored fat. Protein around workouts is also important for muscle formation and preventing excess breakdown. Pre- and post-workout meals don’t need much fat, since we don’t want to slow digestion at this time.
What do my pre- and post-workout meals typically look like? A turkey sandwich with light mayo, plain yogurt with granola and fruit or a homemade smoothie with protein powder, fruits and vegetables are a few of my favorites before I’m off to the gym. Afterwards, I usually cook fish or a lean meat for my protein portion and then fill the rest of my plate with sauteed vegetables and a portion of quinoa. We’ve spoken a lot before about the importance of working out, and it’s my goal for everyone to realize how delicious it can be too.