;mixing well. Stir in the pesto, ensuring it coats everything evenly. Serve immediately. Turkey and avocado wrap  This light yet satisfying meal can be ready in a matter of minutes, making it perfect for when you’re short on time. The combination of protein, healthy fats, and carbs makes it ideal for post-training recovery.  Ingredients: 2 large whole-grain tortillas 150-200 grams of sliced turkey breast 1 ripe avocado, sliced 1 cup of mixed salad leaves 2 tablespoons of low-fat mayonnaise 1 tablespoon of Dijon mustard   Method:  Lay out your tortillas and spread them with the mayo and mustard. Divide the turkey between the two tortillas. Top with the avocado and salad leaves. Roll up the tortillas and enjoy.  Smoothie  This post-workout meal requires minimal effort and is ideal for those who struggle to eat after training. The protein and carbs provided will help kickstart recovery, and it’s great for warmer weather.   Ingredients: 1 cup of vanilla-flavored Greek yogurt 1 cup of orange juice 1 banana 1 cup of frozen mixed berries 1 scoop of vanilla protein powder   Method:  Put all the ingredients in a blender and mix until smooth. Pour into a glass and drink. Tuna and quinoa salad with mixed vegetables This light but nutritious meal tastes great and is packed with protein, fiber, and essential vitamins and minerals. The quinoa provides protein and carbs, while the tuna and vegetables provide even more valuable nutrients.  Ingredients: 75 grams of quinoa 1 cup of mixed vegetables, e.g., bell peppers, cherry tomatoes, cucumber 1 can of tuna in spring water, drained 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar Squeeze of lemon juice   Method:  Cook the quinoa as per the packet instructions. While the quinoa is cooking, prepare your vegetables to your liking. Once the quinoa is done, drain it and let it cool. Mix all the ingredients together and top with the juice of half a lemon. Season to taste. 
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You are What You Eat

Food is not only one of life’s pleasures but also your body’s fuel. Eat well and your body will run smoothly. Pre and post-workout nutrition is essential for boosting workout performance and recovery.

Pre-Training Nutrition Basics

Your body uses two primary fuel sources – body fat and glycogen. Body fat is your main energy source during low-intensity aerobic activities, while glycogen is your main fuel source during higher-intensity anaerobic workouts. The aim of a pre-training meal is to maximize your glycogen stores, ensuring you can power through your workout.

Post-Training Nutrition Basics

Once your workout is complete, it’s time to start refueling. The aim of the post-training meal is to replace depleted glycogen and provide your body with the protein it needs for muscle repair and growth. Recent studies suggest that you have several hours to optimize recovery.

8 Best Meals to Eat Pre- and Post-Workout

Here are four pre- and four post-workout meals to try. Adjust the quantities based on your needs and goals. 

Pre-workout Meals

• Overnight Oats
• Mashed Banana and Peanut Butter on Toast
• Yogurt and Cereal Protein Pot
• Sports Drink, Energy Bar, or Energy Gel

Post-workout Meals

• Pasta with Chicken, Pesto, and Peas
• Turkey and Avocado Wrap
• Smoothie
• Tuna and Quinoa Salad with Mixed Vegetables