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Power Your Day: Delicious and Nutritious Pre- and Post-Workout Brekkie Ideas

Power Your Day: Delicious and Nutritious Pre- and Post-Workout Brekkie Ideas

We all know the feeling–waking up for an early workout and wondering what on earth to eat that won’t leave you feeling heavy, but will still give you the energy you need. Whether you’re fueling up before a run or refuelling after a sweaty Reformer Pilates session, the right brekky can make all the difference. At Posy, we’re here to support your active lifestyle from the first stretch to the final cooldown. So, let’s get into some healthy, tasty, and easy-to-make breakfast ideas that will keep you moving with confidence and energy.

Pre-Workout Brekkies
Fuel Up Right

1. Simple Avocado Toast with a Protein Kick

Avocado toast might be a classic, but it’s not just for leisurely weekends. With a few tweaks, it becomes the perfect pre-workout meal that’s quick to prepare and loaded with the good stuff.

  • What You’ll Need:
    • 1 slice of whole grain sourdough
    • ½ ripe avocado
    • 1 egg (poached or scrambled—your call)
    • A sprinkle of hemp or chia seeds for added protein
    • A squeeze of lemon and a pinch of sea salt

  • How to Make It:
    Smash the avo onto your toasted sourdough, top it with your egg, and sprinkle with seeds, lemon juice, and sea salt. This combo is a balanced mix of carbs, healthy fats, and protein to keep you energised and focused, whether you’re hitting the gym or heading out for a morning run.

2. Banana and Almond Butter Smoothie

If you’re on the go or just prefer something light before your workout, a smoothie is your best mate. This one’s packed with natural sugars, protein, and just the right amount of carbs.

  • What You’ll Need:
    • 1 ripe banana (frozen if you want it extra creamy)
    • 1 tablespoon almond butter
    • 1 cup almond milk (or your preferred milk)
    • 1 tablespoon rolled oats
    • A pinch of cinnamon
  • How to Make It:
    Toss all the ingredients into your blender and whizz until smooth. This smoothie delivers a quick hit of energy from the banana and oats, while the almond butter provides the protein and healthy fats you need to power through your workout.

Post-Workout Brekkies
Refuel and Recover

1. Protein-Packed Veggie Omelette

After you’ve smashed out a workout, your body needs protein to repair and carbs to replenish energy stores. A veggie-packed omelette is a quick and satisfying way to do just that.

  • What You’ll Need:
    • 2-3 eggs
    • A handful of baby spinach
    • ½ red capsicum, diced
    • 1 small tomato, chopped
    • A small handful of grated cheese (if you fancy it)
    • A dash of olive oil
    • Whole grain toast on the side

  • How to Make It:
    Whisk the eggs and pour them into a hot pan with olive oil. Add your veggies and cook until the eggs are set. Sprinkle with cheese if you like and serve with a slice of whole grain toast. This omelette is packed with protein and nutrients to help your muscles recover and keep you feeling strong all day.

2. Greek Yoghurt with Fresh Berries and Nuts

If you’re after something quick and light but still nourishing, this one’s for you. Greek yoghurt is high in protein, and paired with fresh berries and nuts, it’s a powerhouse of nutrition.

  • What You’ll Need:
    • 1 cup Greek yoghurt
    • A handful of mixed berries (blueberries, strawberries, raspberries—whatever’s in season)
    • A small handful of nuts (think almonds, walnuts, or macadamias)
    • A drizzle of honey (optional)

  • How to Make It:
    Spoon the yoghurt into a bowl, top with berries and nuts, and drizzle with honey if you need a little sweetness. This bowl is a perfect blend of protein, antioxidants, and healthy fats, making it ideal for recovery and keeping you satisfied post-workout.

Why Pre- and Post-Workout
Nutrition Matters

Getting your pre- and post-workout nutrition right is about giving your body the fuel it needs to perform and recover. Before your workout, focus on easily digestible carbs and some protein for steady energy. After your workout, replenish with protein to repair muscles and carbs to restore your energy levels. With the right brekky, you’ll feel more energised, recover faster, and be ready to tackle whatever the day throws at you.

These pre- and post-workout breakfast ideas are easy to whip up, delicious, and packed with the nutrients you need to support your active lifestyle. Give them a go and see how they fit into your routine. After all, the best way to start your day is with a brekky that powers your every move.

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