Nutrition & Exercise Part 4: Post-Performance Lab Applications

post-performance nutrition

Recipe Alert! Make your post-performance meal green

Wow. What a week! Sorry for being MIA – We went back to our hometown last week to visit family and celebrate my dad’s 60th birthday. Needing some inspiration? My parents ran a 5k race the weekend before my dad turned 60. Being healthy at every age is a must – so get going!

Let’s pick up right where I left off – Post-Performance Nutrition. We talked about timing foods, what kind of foods to eat and some example meals. What is your favorite post-workout snacks/meals?

While I forgot to take a photo of the entire meal (I’m lucky enough that I got a prep photo to be honest. Chaotic is an understatement of what our house is like pre-dinner time), I did take some prep photos of making my own pesto.

Post-Performance Meal:

Baked chicken

  • I prefer grilled chicken but we haven’t gone out to get a propane tank for the grill since the move
  • tossed in a homemade balsamic marinade before putting in the oven. I like to marinate my chicken in the morning and let it sit in the fridge all day until dinner time
    • 1/4 cup EVOO
    • 2 Tbsp balsamic vinegar
    • 1 tsp salt
    • 2 cloves garlic

Whole Wheat Linguini noodles

Homemade Pesto

  • 2 cups of basil leaves, packed
  • 1/3 cup grated parmesan cheese
  • 2 cloves of garlic, minced
  • 1/4 cup pine nuts
  • 1/2 cup extra virgin olive oil (EVOO)
  • optional: 2 tsp fresh lemon juice
  • Add everything except the oil into the food processor, blend and then slowly add the oil. And that’s it!



Pesto is Besto (aka: health benefits of pesto):

Pesto is great because even though it is high in fat (healthy fats), a little bit goes a long way.

  • vitamin A – healthy eyes!
  • Vitamin C – antioxidant, builds tissue
  • Calcium -Strengthen those bones
  • Iron – blood health
  • Unsaturated fats – the good kind! improves heart health
  • It’s a great alternative to alfredo or other high fat pasta sauces

Pesto isn’t known to be protein dense – so that’s where I would use 3 oz of baked/grilled chicken to get the protein your body needs after a workout. Pesto is just a fun way to dress up those post-performance carbs we talked about in a healthier fashion. Be careful of store-bought pesto – always check the label. Some of them are jam-packed with sodium. Making your pesto at home is fun, easy and my son loves to help with the food processor 🙂

What do you like to eat as a post workout meal? Make sure it’s filled with lean proteins and complex carbs!