In a prior blog post, we talked about the general principles for your pre and post-workout nutrition. You can read the entire post here, but to summarize quickly, you want to focus on protein and carbohydrates in both pre and post-workout nutrition decisions.
Shooting for approximately a two to one carbohydrate to protein ratio is a great way to ensure you’re fueled for your workout, and recovering appropriately.
With that suggestion in mind, this week’s recipes are focused on pre and post-workout nutrition. One is a great pre-workout meal (oatmeal with an egg white omelet) and the other is a delicious post-workout option (burrito bowl). If you make it, tag us on Instagram @ISNLabs and show us what you cooked up!
Pre and Post-Workout Nutrition
Egg White Omelette with Oatmeal:
Remember, before you workout, you want your muscles to be full of glycogen, and to have access to muscle-building protein. While you can have some fat before a workout, too much will slow the absorption of nutrients and could upset your stomach. The combination of egg whites and oatmeal provides complex carbohydrates to fuel you during a workout and protein to help you quickly begin recovery after.
Egg White Omelet:
- 4 Egg Whites, whisked together
- 1/4 C Fresh Mushrooms
- 1/4 C Diced Tomatoes
- Olive Oil Spray
- Salt and Pepper to taste
Heat a medium non-stick skillet over medium-high heat. Spray with cooking oil, and then add the vegetables. Once the vegetables have just about cooked through (3-5 minutes) add the egg whites. Season with salt and pepper. Cook for approximately 2 minutes, flip, cook for 1-2 more minutes, and the fold the omelette and plate.
- 3/4 Cup Oatmeal
- 1 C Water
- 1 T Local Honey
Combine the oatmeal with water, and cook according to package directions. Once cooked, allow to cool slightly, and add honey. Stir to combine. Sprinkle cinnamon on top.
Homemade burrito bowl
Burrito bowls are actually a wonderful post-workout option. You can have just a little bit of fat to allow a steady stream of nutrients into your system and the small amount of avocado or guacamole adds the perfect amount. If you’re out and about, Chipotle, Qdoba, or Moe’s all allow you to do this exact same recipe.
- 1 C Cooked Rice (white or brown is fine)
- 1/2 C Black Beans, heated through
- 4 oz. Cooked Chicken Breast (rotisserie is a great option, here)
- 1/2 Medium Red Bell Pepper, cut into strips
- 2 tsp each Chili Powder and Ground Cumin
- Salt and Pepper
- Romaine Lettuce
- 1/4 C Salsa
- 1 oz. Avocado, sliced
- Olive Oil Spray
Heat a medium skillet over medium-high heat, and spray with cooking oil. Once hot, add the bell peppers and season with half of the chili powder and cumin, and the salt and pepper. Cook until softened and blackened in some spots, 5-7 minutes.
While the peppers cook, toss the chicken breast with the remaining chili powder and cumin. Heat the black beans, and begin building your bowl. Start with rice and follow with beans, peppers when they finish cooking, chicken, salsa, avocado, and finally lettuce. Top with your favorite hot sauce, if desired, and enjoy!
Other Pre and Post-Workout Nutrition Options
These two recipes are just examples of things you can eat after a workout. If you workout very early in the morning, you will need to adjust what you have in your pre-workout meal, and you probably don’t want a big burrito bowl for breakfast! Just remember to focus on the following things:
- Pre-workout you want a combination of carbohydrates and protein.
- Post-workout you want complex carbohydrates (rice, potatoes, oats, whole grains, etc) protein, and a little bit of fat is ok, as well, unless it upsets your stomach.