Pre/Post Workout Ideas


Pre Workout Ideas

Example Low GI pre-workout meals (2-4 Hours before training):

Sandwich/ roll/ bagel/ wrap filled with chicken, fish, cheese, egg or peanut butter and salad

Jacket potato with beans, cheese, tuna, coleslaw or chicken

Pasta with tomato-based pasta sauce and cheese and vegetables

Chicken with rice and salad

Vegetable and prawn or tofu stir fry with noodles or rice

Pilaff or rice salad

Mixed bean hot pot with potatoes

Chicken and vegetable casserole with potatoes

Porridge made with milk

Wholegrain cereal (e.g. bran or wheat flakes, muesli or Weetabix) with milk or yoghurt

Fish and potato pie

(1-2 hours before training):

Fresh fruit

Dried apricots, dates or raisins

Smoothie (home made or ready bought)


Shake (home made or a meal replacement shake)

Energy or nutrition bar

Cereal bar or flapjack

Toast with honey or jam

Porridge or wholegrain cereal with milk


Post Workout Ideas

Aim for high GI sources within 2 hours of exercise, then low GI every subsequent 2 hours:


Meal Replacement Shake

Protein Shake with Semi Skimmed Milk

Yoghurt with Fresh Fruit

Sports Bar

Chicken Sandwich

Tuna Sandwich

Cottage Cheese Sandwich

Peanut Butter and Banana

Copyright 2016 Fit2The Core Training Systems Ltd. All rights reserved.

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