Sometimes it might seem overwhelming to think about eating before an early morning workout or you might be like me and absolutely starved once you're finished working out. It's important to eat the proper foods to replenish your body. I know I post a lot of my baked good recipes on the blog but I eat a pretty balanced diet. I do have a sweet tooth but because I workout a lot, I think a treat once and awhile is ok. When I interviewed Kara about her new workout space The Studio and her favourite workouts, I couldn't help but ask what she likes to eat before or after a workout. She shared her go to favourites, which have definitely inspired me to try some different foods pre-workout and post-workout. Check out Body By Kara's website: http://bbkallday.com/ for more food ideas and her Instagram: @bodybykara for some delicious looking photos of her favourite eats.
What do you typically eat before and after a workout?
When I wake up at 5:30 am for classes I usually just start with a Vega Hydrator Water and banana or apple. My go to breakfast after a workout is 2 scrambled eggs, green onion, salt and pepper and nutritional yeast. Or if I find myself in a rush just a hardboiled egg. Then I usually make a protein smoothie for an hour later. When I workout in the evening I always have dinner prepped and ready for after. Dinner will always have a protein, whole grain and usually steamed veggies or a salad. I am huge fan of bowls with everything all in one. It is very important to fuel your muscles after a workout and making sure my meals are prepped and ready is key.
- 1 cup of mixed greens
- 2 tbsp of crumbled goat cheese
- 6 strawberries
- 1/4 of a red pepper
- 4 beets
- 1/2 of a avocado
- Handful of sprouts
- 1 block of extra firm tofu sliced
- 3 tbsp of balsamic vinegar
- 1 tsp of onion powder
- 1 tsp of chopped garlic
- salt and pepper
- 1 tbsp of coconut oil
Marinate tofu overnight in fridge in sealed container. Turn pan onto medium heat and fry tofu till slightly crispy in pan with coconut oil. Chop vegetables. Top onto salad and use any dressing of your choice. I used the maple thyme dressing that is in the recipe above.
- 6 cherry tomatoes
- Costco peach salsa
- 6-8 tortilla chips
- 1/2 avocado
- 6 romaine or large stalk kale leaves
Turkey Meat Balls:
- 1 lb package of ground organic turkey (Two rivers is the brand I buy)
- Fresh herbs: thyme, garlic, rosemary and oregano
- 1 white onion
- 3 tbsp Epicure Taco Seasoning
- 2 eggs
- 2 tbsp of organic BBQ sauce
Spicy Cashew Cream:
- 1/2 cup of cashews
- 1 tbsp of sriracha
- 1 tsp of maple syrup
- 1/4 cup of water
Preheat oven on convection bake to 350 degrees. Blend dressing. Mix everything for turkey meatballs. Ball up meat and place on parchment paper. Bake for 35-45 minutes till brown. Use meat thermometer to check meat. Top onto salad ingredients with a scoop of cashew cream. Mix up and eat!
- 1 Spaghetti Squash
- 2 tbsp Sesame Oil
- 1 Yellow Onion (medium, diced)
- 4 stalks Celery (sliced diagonally)
- 4 cups Coleslaw Mix
- 3 Garlic cloves, minced
- 1 tbsp Ginger (peeled and grated)
- 1 1/2 tsp Coconut Oil
- 1 lb Extra Lean Ground Chicken or 2 chicken breast
- 1/4 cup Coconut Aminos
- Preheat oven to 350 degrees F and slice the spaghetti squash in half. Place cut-side down on a baking sheet and bake in the oven for about 60 minutes or until it can be easily pierced with a fork. When done, remove from oven. Turn over and let cool slightly.
- While the spaghetti squash is cooling, heat the sesame oil over medium heat in a large skillet or wok. Add the onion, celery, coleslaw mix, garlic and ginger, stirring to combine. Cover and cook for about 10 minutes, stirring occasionally.
- In a separate pan, melt the coconut oil and brown the ground chicken.
- Carefully scoop the flesh out of the spaghetti squash. Add the spaghetti squash and the chicken to the pan with the sauteed veggies. Pour the coconut aminos over everything and mix well. Divide between bowls. Enjoy!
- No Coconut Aminos, use tamari instead.
- Vegan and Vegetarian replace the ground chicken with scrambled eggs or tofu.
- Like it Spicy Serve with hot sauce.
- Leftovers Refrigerate up to 3 days.
Thanks to Kara for providing photos and recipes for this post and for being a part of my three part series on Body By Kara and The Studio. Be sure to check out her website and Instagram!