How To Fuel Your Movement & Replenish Your Body
Getting the most out of your workouts goes far beyond your time spent in the studio or on the mat. When it comes to your health and wellbeing, nutrition plays a pivotal role in feeling nourished, sustained and energised both during and after your workouts.
To maximise your physical performance and maintain your energy levels, we recommend mapping out a simple yet strategic pre-workout snack. A light, easy to digest snack which contains healthy carbohydrates will provide you with a quick burst of energy and sustained endurance. Alternatively, a larger, more balanced meal (carbs, protein, fats) may be consumed 2-3 hours prior, allowing sufficient time for digestion.
Here are some of our favourite pre-workout recipes on the Fluidform at Home app:
- Purple Power Cleansing Smoothie
- Kefir, Goji and Apple Bircher Muesli
- Avo and Pea Smash
- Bananas or Dates with Nut Butter
- Yoghurt Bowl with Fruit and Nuts
Post-workout nourishment is equally as important for optimising your recovery and getting the most out of your workouts. It replenishes your energy stores and promotes muscle growth. A well-balanced meal should be consumed within 30 minutes after your workout. This meal should include a combination of carbohydrates to restore glycogen levels, which provide energy, and protein to repair and rebuild muscle tissues damaged during exercise. By prioritising proper post-workout fueling, you support your body’s ability to recover effectively and adapt to the demands of your training.
Here are some of our favourite post-workout recipes on the Fluidform at Home app:
- Sweet Potato Breakfast Hash with Boiled Eggs
- Easy Green Lunch Wraps
- Harissa Honey Chicken Bowl
- High Protein Smoothie
- Protein Bar
How To Meal Prep For Mid-Week Lunches
Mapping out your week of meals will not only streamline the process and save you time, but it ensures you are making healthier and more considered choices around food and nutrition. A balanced and considered meal plan allows you to plan out balanced, nutritious and delicious meals that consistently fuel your body throughout the week. Here is our guide to meal preparation.
1. Select Your Recipes
Effective meal prepping begins with deciding what to make! Prioritise recipes that are simple, using minimal yet nutritious ingredients that align with the five fundamentals to building a balanced plate:
- Fibre rich carbohydrates (whole grains, sweet potatoes)
- Non-starchy vegetables (cucumber, broccoli)
- Protein
- Healthy fats (avocado, nuts)
- Herbs and spices
Also, think of considering recipes that use seasonal produce for cost effective, flavourful and nutritious meals. We have made it easy for you with our range of seasonal meal plans, mapping out each day of recipes for a balanced and healthy meal plan.
2. Create Your Shopping List
Once you have selected your meals, it’s time to go shopping. Creating a shopping list will allow you to plan out and visualise your week of meals, ensuring you are organised and preparing to get cooking. Meal prepping will allow you to buy produce and pantry staples in bulk, minimising waste and significantly saving money. We have made it easy for you by providing weekly shopping lists with each of our seasonal meal plans, designed to take the hassle out of eating well.
3. Get Cooking
Maintaining freshness and preserving the quality of your meals is the key to successful meal prep. To achieve this, cook and store each component of your recipes separately, assembling them shortly before eating for optional taste and texture.
Begin by preparing the most time consuming ingredients, such as grains and roast vegetables. Next, cook your proteins. While the proteins are cooking, wash and chop fresh fruits and vegetables, storing them separately for easy access and assembly.
To maintain freshness and food safety, allow cooked ingredients to cool completely before storing them in separate, airtight containers in the refrigerator for up to 3-4 days and enjoy!
Here are some of our favourite recipes to meal prep on the Fluidform at Home app:
- Super Seed Banana Loaf
- Raspberry and Almond Chia Porridge
- Apricot and Coconut Bliss Balls
- Faro and Beet Poached Chicken Salad
- Harissa Honey Chicken Bowl
