What to eat before and after your workout!

Do you know what to eat before and after your workout? This is a popular question from people just starting out in their fitness journey.  Getting your diet on point is a science and any custom to you plans should be created by a registered dietician/nutritionist (remember that!) but there are some general tips and tricks I can share with you to get you started!

What to eat before and after a workout - www.girlmeetsfitness.net

What To Eat:

Before – Carbs! Carbs are your friends. I know you’ve heard that carbs are bad and should be avoided if you want to lose weight but I promise, you want a little carbs in your life. Carbs = ENERGY. Good carbs (whole grains/wheats, fruits) turn into the energy your muscles need to push you through a killer workout. You should eat a little something 30-90 minutes before you workout like toast with PB and banana, some oatmeal with berries, crackers or rice cakes.

After – Protein! Protein is what is going to help your muscles repair themselves and grow. When you workout (especially strength train) you make tiny tears in your muscles. Protein helps repair these tears. The sooner you get in some protein after your workout, the better! Some ideas of good protein sources are protein shakes or bars (be really careful they aren’t full of sugar!), lean meats like chicken or fish, eggs, or Greek yogurt.

There ya go! A quick reminder of what to eat before and after your workout. Carbs = Energy, Protein = Repair. Energy before, repair after.

Hearty Turkey Chili in the Crock Pot

We haven’t done a recipe here in a while! I think it’s time. It was super cold here a week or 2 ago. Of course, back to 70s by the time I get around to making turkey chili. Oh well. I know it’s still cold in a lot of other places so y’all can enjoy this hearty, warm meal!

Crockpot Turkey Chili

Hearty Turkey Chili in the Crock Pot - www.girlmeetsfitness.net

 

What to do:

  • Dig out your crock pot and spray with cooking spray.
  • Cook 1-1.5 lbs lean ground turkey in a large pan and dump into crock pot.**
  • Cook 1 chopped green pepper and half a chopped yellow onion in the pan until they start getting burny bits on them, then dump in with turkey.
  • Dump 2 cans (15oz) of fire roasted diced tomatoes in.
  • Add in 1 can black beans and 1 can red kidney beans, both rinsed.
  • Pour in 1 packet of chili seasoning on top and. I used McCormick’s Organic Mild Chili seasoning. It was ok.
  • Add whatever other spices you want. I put in some extra cumin and garlic because, yum.
  • Pour in 1/2ish cup water or broth until the chili is as thick or thin as you like it!

Now, cook on high for 4 hours. Or low for 6. When it’s time to eat, scoop into bowls and top with shredded cheese and a dollop of plain Greek yogurt to make it all creamy. Serve with crackers or cornbread.

Enjoy your turkey chili!

**Can also be make in a big pot/dutch oven if you want to be around to stir and watch it. We had to leave the house this night so the crock pot was the dinner saver!

Italian Pasta Soup Recipe

It’s SOUP season! Finally. Winter has found us here in Alabama and the chilly temps means it’s time to make all the soup. I was really wanting something brothy with pasta and a quick Google search helped me find a couple recipes to go off of.

And BAM! Soup. And it was soo good.

Italian Pasta Soup Recipe - www.GirlMeetsFitness.net

If you want to try this soup with your own family this is what you do (if you aren’t actually a cook and throw things together without really measuring)…

This soup needs:

  • Pasta. Choose your fave. 2.5-ish cups dry pasta, cook al dente, drain, and set aside.
  • Chicken, cooked and chopped or shredded.
  • 1 can diced tomatoes
  • 1 can white beans (or red. Whatever you like!)
  • Pepper, parsley, oregano, & garlic and herb Mrs Dash (or garlic powder and any other spices you like. Maybe red pepper flakes! That would be good.)
  • Spinach, frozen or fresh. I used a bag of ‘power greens’ that I keep frozen and scooped out 1 cup.
  • 32oz carton of low sodium chicken broth

Cook your chicken and pasta and set aside.  Heat up broth with beans (drained), tomatoes and spices. Stir in pasta, chicken, and spinach.  Simmer for a few, then eat! Add cheese on top and eat with some crusty bread if you’re feeling crazy. I didn’t…but I did eat 2 bowls.

This was the perfect soup for a cold day. Not too heavy but still packed with flavor. What are your favorite soups when its cold? Are you more of a creamy or brothy kind of person?



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