Are you confused what to eat before and after your workout? Here are just a few building blocks to healthy nutrition around your workouts!

2 or more hours before workout: Solid food meal

Examples

1. 3-4 oz of lean protein, side of veggies and healthy fats
2. 2-3 eggs, 1 slice of Ezekielle toast with smear of nut butter
3. Tuna or salmon mixed with avocado, cut up veggies (play on “tuna salad”) and side of carrots and hummus

Within 2 hours of exercise: Low Fiber foods or liquids only 

Examples

1. Protein shake (see ideas above) I like to keep it nice and simple before my workout. 1-1.5 scoops of high quality protein powder, scoop of dynamic greens, 1 cup of almond milk and water
2. Some people need food prior to workout so keeping it simple like a little deli nitrate free roll up is an option 

During Exercise: Water

Immediately following exercise: Protein shake is best (See recipe below!)
 
90 minutes or more after workout: Solid food meal paired with healthy carbohydrates 


Recovery Protein Shake 

• 1-2 scoops FSH or THORNE protein powder
• 8 oz of unsweetened almond or coconut milk ( I love this and this brand) If you have a high volume workout, consider adding in coconut water as your liquid base
• 1/2 banana
• 1-2 handfuls of spinach 
• Choose from any of the add ins and make your shake your own! 

Protein Shake Variety

-add in Spinach, Kale or other veggies
-add in dynamic greens
-add in  unsulphered coconut
-add in flax seed/chia seed
-add in unsweetened coconut or almond milk (carrageenan free)
-add in tsp pb/almond butter 
-add in organic/grass fed greek yogurt plain WITH fat
-add in pasteurized egg whites for extra protein
-add in cinnamon
-add in pumpkin spice
-add in ice
-add in organic coffee/espresso
-and of course add in 1-2 scoops of quality protein (such as SFH or THORNE, both available to Mi5)  

With Halloween and the fall Holidays just around the corner, this snack is a perfect fit.

Ingredients
2 c. Blanched Almond Flour
2 tsp. Baking Powder
2 tsp. Cinnamon
1 tsp. Sea Salt
4 Large Eggs
1 15 oz. Can Pumpkin
1 c. Granular Sweetener
 
Directions
Preheat oven to 350 degrees F. Grease 9x13 inch glass cake pan or spray with non-stick spray. In medium mixing bowl, sift together almond flour, baking powder, cinnamon, and salt. Set aside.
In a separate mixing bowl, with electric beaters on medium, mix together eggs, pumpkin and sweetener until smooth. Add dry to wet and combine on low speed until smooth. Pour batter into cake pan and smooth with spatula. Bake for 40-45 minutes or until toothpick inserted in middle comes out clean.
Cool completely before cutting and serving. Top with whipped cream.

Recipe adapted from Healthy Living How-To

Craving something pumpkin spice but without all the calories of a pumpkin spice latter or pumpkin bread? Check out this healthier option packed with nutrients and wholesome ingredients. This treat is sure to provide a delicious taste of fall!

Ingredients
 

• 2 c. Unsweetened Almond Milk or Coconut Milk
• 1 c. Pumpkin Puree
• 1 tsp. Pumpkin Pie Spice
• 1 tsp. Cinnamon
• 1 tsp. Vanilla Extract
• Pinch Sea Salt
• 1/2 - 3/4 c. Granular Sweetener
• 1/2 c. Chia Seeds
• Dairy-Free Whipped Cream (Or Regular Whipping Cream)

 
Directions
In large mixing bowl, whisk together milk and pumpkin. Add in spices, vanilla extract, salt and sweetener and whisk until smooth. Whisk in chia seeds and set aside for 5 minutes.
Whisk a second time and set aside for 5 minutes. Whisk a third time and then refrigerate.
Chia seeds will be plumped and pudding ready in about an hour. In parfait glasses, alternate layers of chia pudding with whipped cream.

Recipe courtesy of Healthy Living How To.​