Goal: To replenish energy and build muscle (protein + carbs)
1. Banana with a teaspoon of peanut butter
2. Whole grain toast with avocado slices or honey
3. Greek yogurt with a bit of oats or fresh fruit
4. Apple or dates with a handful of nuts (almonds or walnuts)
5. Simple smoothie with fruit + water or milk + plant-based protein
6. ☕ Magic Coffee – Drink it 30 minutes before workout for energy and focus boost
You can have an espresso or a green tea with any of the above.
????♀ Top 6 Post-Workout Snacks
Goal: Replenish energy and support muscle recovery (protein + carbs)
1. Protein shake with banana or dates
2. Basmati rice with grilled chicken breast or tuna
3. Greek yogurt with chia seeds and honey
4. Two boiled eggs with whole wheat bread and veggies
5. Large salad with protein (lentils, chickpeas, tuna, or chicken)
6. Quick oats with milk and almonds or raisins
???? You can also choose any recipe from the app after your workout, as long as it fits within your daily calorie needs.
⏰ Meal Timing:
• Pre-workout: 30 to 60 minutes before exercise
• Post-workout: Within 30 to 45 minutes after finishing