Four meals from the Centr meal plan shown in a tiled format.
Meals
Centr Team

Fueling functional training: 7 delicious recipes

Centr Team

Our 6-week Functional Movement Challenge has arrived to help you move better in everything you do. Shouldn’t your food help you do the same?

With your Centr meal plan at your fingertips, you already have the fuel you need to tackle your Challenge training. But we’re all looking for an extra edge, and that’s where a little expert knowhow comes in handy.

We asked our sports dietitian Angie for her advice on nailing your pre and post-workout nutrition during the program. Plus, the team have stepped up with some brand new recipes to get you making some new moves in the kitchen.

Centr trainers Ingrid Clay, Luke Zocchi and Maricris Lapaix sit together, eating green salad bowls.
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Green flag: when your post-workout bowl is packed full of vibrant colors.

Your 3-step functional fuel stop

When you’re training to build functional strength and improve the way you move, these are the nutrients you need to prioritize before and after your workouts.

1. Water for optimal performance

Dehydration increases injury risk, and can impair concentration and reaction time, which is not what you want when mastering those complex functional flows. Staying well hydrated is especially important if you’re exercising in hot or humid conditions.

Angie recommends a minimum ½ cup of water for every 15 minutes of training – that’s on top of your normal water intake.

2. Carbs for energy

“There isn’t a specific amount of carbs you need before each workout, but I suggest aiming for around 30g of carbohydrates in a pre-workout snack or meal,” says Angie. “That’s equivalent to one banana.”

Research has shown that consuming carbohydrates before a workout helps to restore liver and muscle glycogen, which your body needs to maintain consistent energy during exercise.

3. Protein for power

Angie recommends consuming protein before and after your functional training session.

“Pre-workout protein provides the body with energy and prevents hunger mid-workout, as well as helping to prevent muscle breakdown,” Angie says. “Getting adequate protein post-workout helps start the process of muscle protein synthesis – repairing and building all that functional strength you’re training for.”

7 recipes to fuel your Functional Movement Challenge

Now you have the lowdown on the nutrients you need, these recipes from Angie, Dan and your Challenge trainer Ingrid will help you put that advice into action.

A glass of Zesty Green Smoothie sits on a small wooden board with a quarter of lime on the side.
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1. Ingrid's Zesty Green Smoothie

Functional food should be easy. Enter Ingrid’s sensationally zesty smoothie. “Smoothies are a fantastic example of functional nutrition,” says Angie.

“In less than 5 minutes you can get a nutrient-packed snack or meal with antioxidants, healthy fats, protein and fiber by using ingredients like frozen or fresh fruit and veg, a high-quality whey or plant-based protein powder, and chia, hemp or flax seeds.”

A glass tumbler of Peaches & Cream Overnight Oats sits on a small plate.
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2. Ingrid's Peaches & Cream Overnight Oats

Who doesn’t love a peaches and cream flavor combo? And because these cups will be waiting in the fridge, they’re perfect for your early morning pre-workout fueling.

A bowl of shredded salsa chicken burrito sits on a wooden table with a linen napkin, with a knife and fork on the side.
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3. Angie's Shredded Salsa Chicken Burrito Bowl

As well as delivering the post-workout protein you need, Angie’s Burrito Bowls are great for meal prepping – so you can keep your recovery on track, even on the busiest days.

An overhead shot of a bowl of colourful almond butter tofu stir-fry.
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4. Ingrid's Almond Butter Tofu Stir-fry

This balanced plant-based dinner will deliver all the nutrients you need after a big day on the Challenge mat.

A plate of recovery almond & banana bites sits on a wooden board.
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5. Angie’s Recovery Almond & Banana Bites

When you’re squeezing in your workout in between work commitments, family and everything else, these bites make it easy to refuel on the run.

A small glass of citrus sports drink sits on a board beside a flask of citrus sports drink, with orange slices on the side.
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6. Angie's Citrus Sports Drink

We can guarantee that Ingrid, Luke and Maricris are going to make you sweat during the Functional Movement Challenge! Angie’s fruity glass will help you rehydrate, without all the added sugar of a store-bought sports drink.

An overhead view of mexican chicken & rice bake in a pan.
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7. Dan’s One-pot Mexican Chicken & Rice Bake

Cover your post-workout protein and the family dinner in one simple and tasty pot.

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