Pre Intra And Post Workout Nutrition For Boxing And Sport

Try some of these recipes below! If you are really curious as to what ingredients are put into my favorite “Baby Diaper” post-workout drink, send me a message. I’ll send it over! I ran out of room below to list those ingredients.
Pre-Workout snack
* Perfect yogurt parfait
Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
* Protein Creamcicle
Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice
.* Cha-Cha coconut shake
Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
* Star-buffs shake
Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
* Dressed up oats
Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
* Fruitsation shake
Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.
* Yoberries a-go-go
For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which
often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
* Eggs n’ toast
Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
*Energy in a bar
With so many options in the aisle, try opting for a bar with the most natural ingredients. While
protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy
aisle!).
* Chicken n’ sweets
For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion
size of sweet potatoes.
*Oats n’ eggs
Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
* Turk-cado pasta
Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked
whole-wheat pasta for some enviable eats.
* Wafflewich
Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and
1 teaspoon of jam.
*Better than a PB Cup
A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of
cocoa powder on top.
* Veggie omelet
Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water
cooked with 1 cup sautéed seasonal veggies.
* Rice con leche
Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of
raisins, and a dash of cinnamon on top.
* Sports drink
An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in
a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that
help maintain muscle and tissue health.
* Hearty salad
Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle
of EVOO and vinegar, or your favorite low-fat dressing.
Post-Workout Snacks
* Sweet potato pie shake
This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced
cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender.
* Double Trouble shake
To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein
blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or
frozen fruit.
* Bananarama
One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
* Green Monster smoothie
Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon
peanut butter with ice.
*Protein bar
For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content.
Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of
ingredients you can’t pronounce!
* Cottage cheese crunch
One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of
cinnamon does a body good.
* Eggy muffinwich
Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice
Canadian bacon served on an English muffin.
*BCAA n’ cakes
When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two
rice cakes.
* Recovery in a bottle
When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check
the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really
rebuild.
* Egg scramble
Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped
onion, spinach, and bell peppers.



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