Energising Recipes To Fuel Your Workouts

Exercising is the most rewarding and draining thing there is (according to us, at least) and so,  it’s important to fuel up and stay energized. If you’re quite active yourself, then you’re probably aware of the training ‘musts’, which include never skipping breakfast, keeping hydrated and not only eating iron-rich foods, like red meat, fortified cereals and oatmeal, but partaking in a balanced diet.


Food and Photography by Quentin Bacon at Delish.com

Olympian athletes are said to consume up to 12 000 calories a day with an average of 3000 to 3500 (* rolling eyes with envy *).  According to Delish, Track & Field athlete, Ashton Eaton, always begins his day with a “double dose of eggs, turkey bacon, toasts, and Greek yogurt sprinkled with muesli”.

Beach Volleyball player, Phil Dalhausser, prefers waking up to liquids and gulps down a power protein shake together with a smoothie every morning. His favourite drink blends “coconut milk, goji berries, cacao powder, flax seed, acai berries, raspberries, blackberries, blueberries, spinach, and kale”.


Recipe and Photography by Lizzie at FitSugar

 If this sounds slightly, how to put it, ‘too much’ for you, then female soccer player Carli Lloyd recommends snacking on some edamame between meals. This trouper believes that a “healthy diet gives you a healthy body”. Snejana Farberov’s “What Olympic athletes REALLY eat” visual piece for the Daily Mail, also reveals that the key is to remain consistent and blend a bit of everything for a well-adjusted diet.

Obviously, this all depends on your workout schedule, as the more you burn the more you should eat – and clearly we ain’t all athletes. So for the normal folk, here are some energising tips and recipes to try at home that will hopefully get you moving.


Food and Photography by EatingWell.com

First of all, what is it exactly that we should eat? Well, Eating Well (@EatingWell recommends these 5 ingredients to fuel your workout: protein rich peanuts, brown rice cereals and oats for carbs, antioxidant-rich dried blueberries, chocolate chips and pumpkin seeds for their alpha-linolenic acid. Their Peanut Energy Bar recipe includes some of the above and looks pretty tasty.

Fit Body HQ (@FitBodyHQ) suggests eating different snacks before your workout, depending on when exactly you plan on training. Heading to the gym in 15-30 minutes? Eat a yogurt, raisins or a banana. If you have 30-60 minutes to kill, then hummus and veggies or an English muffin with almond butter are the way forward. (We haven’t even gone into 60-120 minutes, as that includes a turkey sandwich and some tuna pasta). Now, what should I eat if I potentially intend to work out next week? I think a Nutella cake might do the trick!


Photography by AlwaysOrderDessert.com

Well + Good (@Good) shares a Comprehensive Guide to Post-Workout smoothies. Their secret is that each type of exercise deserves a different type of treat.  For post indoor cycling or long runs, sip on some Coffee, Banana, and Chocolate Protein Smoothie, but if yoga is your thing, then Watermelon and Grapefruit Juice should be your beverage of choice. For Bikram yoga though, swap the rosy fruits for some Beet, Carrot and Apple Juice!

Do you prefer chewing your food? For a sweet vitalizing nibble, Fit Sugar (@POPSUGARFitness) praises their Peanut Butter Protein Balls, made of flaxseeds, honey and dark chocolate chips, and for something slightly less rich but with the same key ingredient, try their Low-Calorie  Peanut Butter Snack Made With Apples and Greek Yogurt. To enjoy the breakfast of a champion, munch on some of their Quinoa Scrambled Eggs, which will give you that right amount of energy to jog around your house.

Food and Photography by Fitsugar.com

Food and Photography by Fitsugar.com

Now go win that medal!

From Leonore Dicker
Content Curator

LeoLeo has been obsessed with food for longer than she remembers. Raised in cosmopolitan London by a French mother (who could’ve been a chef) and a German father (who could’ve been a critic), food has always been the center of everything. Writing is her second big love, and she has done so in Paris, New York, Kazakhstan and Beirut. She is currently experiencing the threesome of her deepest fantasies and writing about food.


4 Responses to Energising Recipes To Fuel Your Workouts

  1. Fergus Jordan February 4, 2015 at 6:02 pm #

    12,000 calories a day! wow thats alot of food, great post!

  2. Tammi March 10, 2015 at 11:31 am #

    Excellent article. I’m steadily getting more active but have to confess I don’t fuel my body correctly. I don’t eat before I workout or have breakfast which I know is probably counterproductive. Some of it is the excuse of having no time (as always!) but a lot is not knowing what to have and when. I had no idea that different workouts would require different foods!

    Thanks for the info and I’ll definitely be on a mission to find out more about what to have and when (starting with that nutella cake you mentioned…)



  3. chelsea August 4, 2015 at 2:29 am #

    Cool post. I always struggle with healthy recipes so interesting read.


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