Pre- and Post-workout meals

Good morning! I hope you are having a fantastic week!  I am writing this post in the beautiful city of Lahaina, Hawaii while watching the about a perfect setting!

I have been thinking a lot lately about pre- and post-workout meals.  Most people know they should eat before a workout, but a lot of people don't know what to eat.  Today I want to talk a little bit about pre- and post-workout meals that will give you the best benefits of your workout.  Fueling your body properly is the foundation for a successful workout.


  • Consume carbs and protein
  • Avoid fatty foods and candy (they can make you feel slow and sluggish)
  • Don't eat too much as this can also make you feel sluggish and bloated

Sample meals:

  1. Oatmeal with a sliced banana
  2. Whole wheat toast with peanut butter
  3. Greek yogurt with fruit (and/or granola)


  • Consume mostly lean protein and carbs
  • Consuming these macronutrients post-workout will help enhance recovery, restore glycogen, and help repair, rebuild, and grow muscle
  • Try to eat within 30 minutes of completing your workout

Sample meals:

  1. Chocolate milk (has protein, carbs, and the fluids needed to help your body recover)
  2. Eggs and avocado on whole wheat toast
  3. Grilled chicken with quinoa or whole wheat pasta

It really doesn't take a whole lot of time or effort to fuel yourself properly pre- and post-workout, but it is necessary in order to maximize the benefits of your workout.  There are tons of quick and easy foods to grab before or after a workout that will continue to help your body recover and grow...therefore there is no excuse to skip these meals!!!

I hope you all enjoyed this post!  If you have any favorite pre- or post-workout meals let me know because I would love to try them!

Have a fantastic week!  Make it a goal this week to fuel yourself properly before and after your workout and I promise that you will be able to notice the difference!

XO, Kenz