Pre workout
30 min - 1 hr before workout:
1. Consume light meals and foods which contain simple carbohydrates and some protein.
Examples:
-bananas
-Cheese And crackers
-apple wedges and peanut butter
-Greek yogurt with dried fruit
-protein shakes
-whole wheat toast with sliced banana and cinnamon
2-3 hrs before workout:
2. Consume a meal around 400-500 calories containing a good source of protein (around 20g) and complex low Gl carbohydrates (20-30g).
Examples:
-porridge or oatmeal
-lean meat, brown rice and veggies
-grilled chicken, broccoli, sweet potatoes
-veggie omelette and fruits
-protein pancakes
-whole grain sandwich with lean protein and side salad
•
Post workout:
Eating within 30 to 60 minutes after a workout can increase enzyme activity and makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.
1. Snacks
Examples:
-chocolate milk
-turkey and cheese with apple slices
-eggs and hummus
-trail mix
-whole grain waffles topped with yogurt and almond butter
2. Meals
Examples:
-Salmon with sweet potatoes
-grilled chicken & veggies in a pita
-black beans, brown rice and vegetables
-veggie omelet with avocado and 1/2 cup of roasted potatoes
-avocado on whole grain toast with a poached egg
-whole wheat tuna fish, hummus and spinach sandwich
•
QOTD: Do you celebrate Valentine's Day?
