Bridge to Health Blog
Bridge to Health Blog

Workout recipes

Written by Emily Fawell   Posted in:Nutrition   February 1, 2018

Workout recipes

Pre-workout smoothie

An important consideration before exercising is not to have too much to eat and/or drink before your workout as you don’t want it to slow you down, or for it to re-appear!  With this in mind, aim to have HALF of this smoothie before your workout - and half afterwards.

1 banana (not too ripe)
A handful of walnuts (rich in good fats, protein and slow releasing fibre)
2 cups of almond milk (or other milk alternative)
1 teaspoon of vanilla extract

Blend the ingredients and pour half into your glass; consume immediately.  Put the other half in the fridge for after your workout!

I would also recommend this recipe from Amelia Freer’s Cook Nourish Glow book. I made these during for my 'zest4life' group at Christmas, and it was agreed that they were delicious. They are perfect as a post exercise pick me up… enjoy, and let me know what you think.

Amelia Freer’s Protein Bites

100g cashew nuts
75g Medjool dates
1 tablespoon of chia seeds
1 teaspoon of Coconut Nectar
2 tablespoons of hazelnut butter (Meridian)
1 teaspoon of vanilla extract
1 tablespoon of raw cacao nibs
¼ teaspoon of rock or sea salt
20g raw cacao powder

Soak the cashews and dates separately in warm water for at least one hour
Drain the cashew nuts and blitz in a food processor
Add the rest of the ingredients (except the raw cacao powder); blitz again until a smooth paste
Put the paste in the fridge to chill for at least one hour
Remove from the fridge and take a heaped teaspoon of the mixture and roll into a ball.
Repeat until you have used up all the mixture
Sprinkle the cacao powder on a plate and roll the balls in it until covered
Chill the bites for a few hours before serving and store in the fridge if you have any spare!


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