Pre/Post Workout Meals

Pre-Workout Nutrition

Timing: Eat 60–90 minutes before your workout.

• Oats with banana and a boiled egg
• Peanut butter on whole-grain toast with a small fruit
• Greek yogurt with some nuts and honey

Post-Workout Nutrition

Timing: Eat within 30 minutes post-exercise for muscle recovery.

• A protein-rich smoothie with plant-based protein, banana, and almond milk
• Scrambled eggs with avocado and whole-grain bread
• Cottage cheese with a handful of nuts and fruit
  • other types of cheese like feta can also work, but opt for low-sodium and high-protein options where possible