Good Pre and Post Workout Meals.

Pre and Post Workout Meals

Here are 3 quick and easy pre and post workout meals to optimise your training and results.

Lemon Salmon This meal is great as pre workout meal!
Kcal 161, Protein 16, Carbs 1 fat 11, Sat 2g Serves 2
Ingredients	Process
1 clove of garlic finely chopped Zest and juice of large lemon 2 x 150g salmon boneless 5g finely chopped fresh tarragon 2tbsp olive oil	1. Add the lemon zest and juice, garlic, tarragon oil into a bowl, season with salt and pepper.

2. Add the salmon and coat in mixture. Leave to marinade for 10 minutes.

3. Remove the salmon and wrap in foil. Grill for 7-10 mins until cooked through.

Meaty Spicy Quinoa This is a quick and easy recipe that you can make double quantities for a great post-workout meal.
Kcal 221, Protein 27g, Carbs 20g, fat 11g, Sat 1g, 6 Servings
Ingredients	Process
250g quinoa 2 roasted red peppers 1 vegetable stock 3 spring onions 1 lime zest and juice Handful chopped coriander 3 tbsp olive oil Meat of your choice , chicken, steak etc	1. Cook the quinoa to instructions

2. Add the stock and leave to cool.

3. Stir in the remaining ingredients

Warm Salad of Asparagus With Chicken Egg and Walnuts Who said salads have to be boring? This is an amazing post workout receipe. What’s more it’s quick and easy! Get cooking!
261 kcalories, protein 12g, carbohydrate 2g, fat 23g, saturated fat 4g, Serves 6
Ingredients	Process
5 large eggs 500g asparagus Walnuts toasted and crushed 4 chicken breasts Dressing 2 tbsp rapeseed oil 2 tbsp french mustard	1. Cook chicken until cooked

2. Cook the egg in boiling water until hard boiled ( 5 mins) then plunge into ice cold water

3. Mix ingredients together to make dressing

4. Steam or boil the asparagus for 5 minutes

5. Add all ingredients and cover in dressing