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Pre and Post Workout Nutrition for Fat Loss, Muscle Building and Weight Loss

I’m sure you could agree with me food is life and you only squat to drop it low, sticking yo cheeks out as far back as you can for all the boys/girls to see and drool over when you return for another 15 reps. Its okay, you’re not alone, I totally get you. You gotta use those mirrors to your advantage somehow. Hehehehe

Source: google

But to do that, you must have energy. A regular why-the-phuck-did-i-do-that moment I’ve made and I’m sure you may have also made, is working out with no energy and feeling like a zombie and not fueling afterwards, looking like a wet beetroot zombie. It isn’t until now, after feeling and seeing changes (positive + negative) within my body, that I realize how vital pre and post workouts are for recovery, muscle building and fat loss; satisfying late night hunger and performing like a goddess beast!

I typically like to prep my post-workout before I workout, but some day’s shit happens and I don’t get around to it; or its the middle of the month; or I’m going straight from work. So, here are a few of my favourite  nutritious combos that are convenient on the run and in the kitchen. I’ve tried to include some variety because eating the same thing is borrrrinnngggg!


These snacks are where you get energy for your workout to help reduce muscle breakdown and glycogen (glucose) depletion and prevent increased cortisol levels, which rise after a workout because the body is under “stress”. You want to aim to eat protein and carbohydrates which are fairly easy-to-digest and light, 30-60 minutes in advance to your workout to avoid stomach upset and irritation. Because there aint nothin’ sexy about vomiting on the treadmill at 12 km/h on your gym crush!

Keep in mind: your pre-workout does not replace a meal. It’s a source of additional nutrients needed to prepare your muscles and fuel your tank.

 Peanut butter + Banana On Toast


You’ll go to heaven and back, trust me.

Toast one slice of wholegrain/four seed bread and top with 1 tblsp peanut butter (organic if possible) and ½ banana.

Fats from the peanut butter will help to stabilize blood sugar levels and aid with lasting energy.

**** If you’re gluten-free or vegan you can slice a banana in half and spread 1 tablespoon of peanut butter over the two halves ****


Screen Shot 2015-08-28 at 4.28.28 pmIf you follow me on Instagram you would know I’m SO obsessed with gluten-free oats at the moment because they are perfect as both pre and post workout.

1/4 cup RAW oats + 1 cup almond milk. Boil on low heat for 2 minutes.  Serve in bowl with fruit and top with your favourite extras!

Pic on right: Choc-nana Oats. I used coconut, mulberries and pumpkin seeds to top and added a banana and cacao to the oat mixture.


Veggie sticks + Hummus


Light. Easy peasy. Portable. Crunchy. Refreshing.

Dip ½ cup raw veggie (carrot, celery, broccoli, capsicum, cucumber) sticks into 2 tbsp hummus and enjoy while walking, on the train etc.

Sweet and Savory Apple

Protein POWER with a sweet twist. This may just be the new best thing.

If you have strange combo tastes like me you can cut 1 medium-sized apple into wedges and top with mashed boiled egg (reading this back, that combo actually sounds disgusting 😐 ) , or if you prefer to stay safe, enjoy separately. Either way, this is a perfect protein and natural sugar boost! Check out my version:

Screen Shot 2015-08-28 at 3.59.32 pm

Top left/Bottom right: strawberries, pumpkin seeds and (Mayvers) cacao spread

Top right/ Bottom left: (Mayvers) Organic peanut butter and cacao nibs





Almonds + Fruit


A favourite of mine that’s perfect for when you’re on the run or traveling – plant protein and fats.

Simply measure out 12 almonds and accompany with 1 serve of fruit – 1 Apple, 2 kiwi fruits, 1 medium-sized banana, or dried fruit (1.5tbs = 1 serve of fruit).


These snacks supply your body with energy to repair, replenish, recover, rebuild and refuel and should be larger than your pre-workout snack as they are needed for larger energy dominant processes such as increasing muscle growth, replenishing glycogen (glucose) stores which have been depleted during exercise, reducing cortisol levels, reduce soreness and fatigue and prevent muscle breakdown. Depending on the type of exercise you do (see below), protein and carbohydrates should ideally be eaten within the first 60-90 minutes after your workout to maximize results and recovery.

Cardio ONLY: mainly carbs, protein

Weights: mainly protein, carbs, fat

Weights + Cardio: equal carbs, protein, fats

Greek Yogurt + Berries


Breakfast all day? Yes please!

Combine ¾ cup of plain greek yoghurt with ½ cup blueberries. You can try this blended for a creamier and thick treat if you wish, or enjoy in a bowl with a drizzle of honey.

Fact: Greek yoghurt is protein packed and thicker than traditional yoghurt thanks to the straining process of removing whey (liquid).

**** For my dairy free lovers, I use refrigerated coconut cream instead of yoghurt and mix it with 1/2 tblsp cacao or 2 tblsp of plant-based protein powder ****

Chocnana Smoothie

Screen Shot 2015-06-02 at 9.16.47 pm

Nun a nun a nun a nun a…. bah. na. na. This is like a frozen Big M but only healthier (and thicker). Yum!

1 banana, ice, 1 cup nut milk, 1 medjool date, pitted, 1 tsp cacao. Blend together and enjoy!

Tuna Salad

Screen Shot 2015-06-02 at 9.15.36 pm

This is always  a go-to for me when I’m too lazy to wake my brain and become creative. You can pretty much put ANYTHING into the salad, including fruit… but don’t forget the tuna – after all, it is a tuna salad. Haha. This is what I have:

½ cup quinoa/brown rice, tin of tuna, handful spinach, 1/2 cucumber, 1 tblsp pumpkin seeds, grilled pumpkin or sweet potato, chickpeas and apple cider vinegar.

Sweet Potato Chips and Salmon

Sweet and crispyyyyyyyy. Perfect balance of carbs, protein and healthy fats, it takes barely any time or effort to make. All you need is olive oil, sweet potato, salmon, herbs.

To make the CHIPS: cut a peeled potato and toss in olive oil, bake in oven for 20 minutes or cook in microwave for 4 minutes and pan fry for 2-3 until golden brown.

SALMON: in the same pan as the sweet potato chips, cook salmon on low heat until crispy, then flip and repeat on other side. Tip: for extra flavour, cook salmon first then chips.

Protein balls

My #1 lover.

Blend 1/2 cup almonds, 1 tsp vanilla essence, 2 scoop protein powder in a food processor until mixture is combined and holds together – it should be firm. Remove from processor and roll into balls. Roll again in coconut and refrigerate for up to 1 week.  3 small balls = 1 serve.

Screen Shot 2015-06-02 at 9.19.57 pm


As a basic thumb rule, remember: fuel with CARBS in advance to working out, refuel with 60 % PROTEIN AND 40% CARBS after your workout for recovery AND drink WATER before, throughout AND after your workout to stay hydrated.

Whats your favourite pre or post workout snack? Feel free to share them in the comments or  on Instagram + Facebook!

– Love, Kaelli x

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