Tired of relying on protein bars and shakes for pre and post workout meals? Here are all of the recipes you need in order to stay on track with your fitness goals this summer and #DitchProteinBars for good!
Let us fuel your fitness routine with Whole Health Hacks’ Guide to Pre and Post Workout Meals ebook!
We have ALL been there — relying on SlimFast shakes, protein bars, and whatever whey protein is in the cupboard for a quick post-workout snack while on-the-go. When you don’t plan ahead and need a quick fix after a training session, sometimes it’s the best you can do.
The problem with these bars and shakes? Aside from the junky ingredients, they don’t taste very good AND they leave you feeling like garbage from the crazy sugar spike. Pre- and post-workout meal planning can be very intimidating — and time consuming — if you are not a fitness or nutrition professional. Katie and I both have backgrounds in fitness and nutrition, which is why we created this ebook — to save you time and give you easy, delicious recipes to fuel your fitness routine.
Rather than rely on processed junk to fuel our bodies, we took matters into our own hands to create recipes made from REAL FOOD that taste great and are perfect for an on-the-go lifestyle! Our Guide to Pre and Post Workout Meals contains 35+ recipes, meal plans, and grocery lists to take all of the question marks out of pre and post workout snacks and meals.
Are you ready to join us and #DitchProteinBars? CLICK HERE TO GRAB YOUR PRINTABLE PDF $9.99.
(This eBook is available to order anytime and will be delivered via immediate, direct download)
Whole Health Hacks’ Guide to Pre and Post Workout Meals includes 35+ recipes, meal plans, and grocery lists to help you achieve your food and fitness goals. With our backgrounds in fitness and nutrition, we developed the guide based on personal experience and the need for easy and quick meals and snacks to have handy throughout the week.
While the ebook follows a mostly paleo-approach, these recipes are designed for optimal health with a focus on whole, real foods, free of dairy, refined sugar, gluten, and soy. Just like all of the recipes found on our website, these meals and snacks are so easy to make!
Guide to Pre and Post Workout Meals is 82 pages, filled with 35 recipes (including breakfast, lunch, dinner, and snacks), 5 meal plans, and 5 sample grocery lists. Each recipe includes a photo. Check out the posts below for a sneak preview of some of the recipes!
The book includes delicious and easy snacks such as Bacon Wrapped Dates, Maple Roasted Cashews, Crispy Sweet Potato Chips, and many more! Questions before you order? Send us a note!
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Here’s a preview of some of our favorite recipes from the ebook!
WHO WE ARE AND WHY WE WROTE THIS BOOK
We are Candice and Katie, cousins with a love of real food and fitness. We wrote this book to inspire YOU to stay healthy and balanced, even when things get busy. Having delicious and healthy snacks and meals ready and available is one of the BEST ways to stay on track with your health and fitness goals, which is why we developed more than 35 recipes to inspire you in the kitchen.
My health journey started more than 15 years ago, when I began following a vegetarian diet for moral and dietary reasons. I followed a strict vegetarian diet for nearly a decade, when my health issues were to the point that I could no longer ignore them and knew I had to make a lifestyle change. All throughout college, I struggled with stomach problems, joint pain, skin issues, and all kinds of inflammation.
In the years following graduation, I started training for a 325-mile bike ride, the American Cancer Society’s Pan Ohio Hope Ride, along with my dad. The intense workout regime sent me into what I now know was adrenal fatigue, which led to constant fatigue, muscle aches, soreness, and really slow recovery times after every workout no matter how intense. At the age of 22, I knew this wasn’t normal! I set out to make a change and stumbled across paleo, which I began to follow in 2012, after transitioning from a vegetarian diet. It was a huge adjustment and did not happen overnight, but eventually I had a balanced diet of protein, carbs, and fats, after years of yo-yo dieting with low-fat, low-protein, and high-carb diets (all the while thinking it was “healthy”).
I noticed a drastic change in my fitness performance and was able to complete the 325-mile ride without any problems (other than the normal amount of soreness one experiences after sitting on a bike for four days straight)! I was hooked on paleo and wanted to tell the whole world! While I have modified my diet over the years and continue to make adjustments based on physical activity, fitness routines, stress levels, and more, I have stuck with a gluten-free, soy-free, refined-sugar free diet and have seen massive progress with overcoming stomach issues, skin problems, and the pesky joint aches I used to experience. I see this as a constantly evolving journey and know that I am nowhere near done, but look forward to seeing how food and fitness continue to play a role in my health now and in the future.
Fast forward to today and I’m a student with the Nutrition Therapy Association (graduating November 2016 as a Nutrition Therapy Consultant) and Certified Spinning Instructor. My background in food and fitness, in addition to my own experience with endurance cycling and running while following a low carb meal plan, led me to team up with Katie to write this book so we could share our knowledge with you. Having healthy, fulfilling pre and post workout meals and snacks readily available has been a game changer for keeping up with my fitness routine, and I know this book will help inspire you in the kitchen too!
My health and fitness journeys have been somewhat of a roller coaster ride over the last couple of years. I never really thought much about what healthy eating was, if I was eating enough, or what healthy eating really meant outside of what I learned in health class. I grew up learning about the food pyramid, as I’m sure many of you did as well. I knew I should be eating my vegetables and fruits, some sort of protein, carbohydrates (especially before sporting events, who else had team spaghetti dinners?!) and a small amount of the sweet stuff. However, I don’t think I ever really fully grasped this concept. I loved chocolate, most veggies were fine, I could eat endless amounts of fruit and protein was usually an afterthought. While I loved steak and ribs, I don’t remember chicken ever being high up on my list. What I do remember is always feeling like I was overweight. Even though I played endless amounts of soccer and ran track in the soccer “off season”, I could never shake the feeling of feeling like I was too big and needed to lose weight. I never really knew how to change this though.
Around my junior/senior year of high school, I decided to take up vegetarianism. This was partially because I didn’t care for meat to begin with, partially for ethical reasons and partially because Candice was doing it too. I’ll never forget when I told my friends, it was New Year’s Eve, and we were at my friend’s aunt’s annual party. They were in disbelief and then quickly reminded me that if I was going to be vegetarian, I probably shouldn’t be eating the chicken wings I had just scarfed down. Cue me being in hysterics and declaring that I was still going to eat chicken and no red meat.
This carried on through college and few months post college until I started CrossFit in August 2012. I like to say that this was when my life completely changed. CrossFit took me down the rabbit hole and I entered a world that I never knew existed. After only a few weeks in, I was introduced to Paleo. I did a little research, bought a book and started my paleo journey. Overall, I cut out starchy grains, started eating meat again, added more veggies, ate almonds/almond butter like it was going out of style and limited alcohol significantly. However I would still partake in cheat meals/days on the weekend. Overall though, my body finally started to change and I fell more and more in love with my new sport. I followed some form of paleo/zone for the next 2.5 years. I stopped stepping on the scale and went by how I felt and how I was performing. As most everyone does, I would go through phases of how strictly I followed paleo/zone. Overall I steered clear of all the processed crap, I read labels more often and tried to have a better understanding of how foods truly affected me.
Following the CrossFit Open in 2014, I decided I wanted to train more and become more competitive. While my training increased and I worked harder, the nutrition side of things stayed the same until about October of 2014. It was around this time that I found the world of counting macronutrients. I found a coach and started dialing in my nutrition even more. I had my best finish in the CrossFit Open in 2015 and since switching to focus on Olympic lifting, I’ve grown even stronger. While I generally still stick to paleo, I do indulge in a lot more gluten free foods, i.e. oats, granola, as well as sweet potatoes and sometimes even white rice (gasp!). However my health and fitness journey is far from over. While my fitness continues to improve, my body doesn’t always feel great. Chalk it up to getting older, the compounded effects of training, or too many gluten free treats. Regardless, I know I’m not operating at 100% right now but that’s okay, I’m working on it. Health and fitness is a journey and a roller coaster ride I’m still sitting on. What makes it easier is having the resources available to help me along the way which is what inspired Candice and I to bring you this ebook. We want to help you succeed in your health and fitness journey and having the proper pre and post workout snacks is the perfect start. We know you’ll enjoy these as much as we enjoyed creating them!