CONGRATULATIONS and THANKS for meeting the 50-comment challenge on Thursday’s post about what to eat or drink after your workout.

It was great to find out what many of you are refueling your bodies with after a workout. Overall, a lot of your “meals” are pretty good. They definitely gave me some more ideas.

As promised, for meeting the 50-comment challenge, I have another amazing workout nutrition video for you today. This video deals with ALL aspects of PRE- and POST-workout eating.

So, you’re going to get the “low down” on what to eat before and after your workouts and which food sources are your best friends when it comes to carbs, proteins, and healthy fats.

Watch the video here…

But wait, there’s more!

I also mentioned that I would share 3 of my favourite post-workout recipes with you as well.

And here’s a little secret…

You can actually use these as your pre-workout meals/snacks as well!

Yuri’s “All Natural” Sports Drink

This is my “go-to” sports drink after a sweat fest in the gym, outside, or after a game. It tastes better than the Gatorade and doesn’t have all the nasty dyes.

To prepare, just mix everything together in a glass.

500 ml water
2-3 tbsp pure maple syrup
Juice of 1/2 lime
Juice of 1/2 lemon
Pinch of sea salt

The Ultimate Green Smoothie

Post-workout smoothies just don’t get any better than this. It’s got everything you need – and more!

To prepare, just throw everything in a blender and give it a whirl!

1 apple
1 banana
3-4 leaves of kale, stemmed
1 handful of spinach
1 tbsp spirulina
1 tbsp fish oil
1 tbsp hemp seeds
1 tsp maple syrup or agave
Juice of 1 lime
500 ml water

Best Oatmeal Ever!

A more substantial meal for 3-4 hours before or 1-2 hours after your workout, this oatmeal contains all the good stuff – starchy carbs, great protein, and healthy fats.

To prepare, once oatmeal has been sufficiently cooked, add diced apples and cinnamon. Stir for 2-3 minutes. Serve into a bowl and mix in nut butter, flax seed oil/seeds, maple syrup/agave. Stir and enjoy!

1/2 cup steel cut oats, boiled and simmered to liking
1 apple, diced
1 tbsp cinnamon
1-2 tbsp maple syrup or agave
1 tbsp nut butter (preferably raw organic)
1 tbsp ground flax seed
1 tbsp flax seed oil

There you go guys…

3 delicious and healthy workout recipes ranging from immediate refueling to more substantial, satiating meals.

=> If you’ve enjoyed this post, then do me a favour and share it on Facebook or retweet on Twitter (just hit the “retweet” button at the top right of this post) so that your friends can enjoy it as well!

And, as always, your comments are encouraged below.