Pre-Workout Meals
(10-20 grams Protein, Approx 100-200 calories)
·
Whey Protein Shake
·
Hard Boiled Egg
·
High Protein Bar – 10-20g protein
·
Cottage Cheese – Non-fat or Lowfat
·
Low sugar yogurt – less than 12-15 g sugar
·
Milk – Nonfat or 1%
Post-Workout Meals
(Higher Carbs, Med-High Protein, 200-500 calories)
(Higher Carbs, Med-High Protein, 200-500 calories)
·
Fruit Smoothie
·
Banana or other high glycemic fruit
·
Recovery Drink
·
PB&J on whole grain bread
·
Energy Bar – CLIF or FiberOne bars are good
choices
·
Whole wheat pasta with marinara and chicken
breast
Protein Before, High Glycemic After
Maximize fat burning and weight loss by eating a little bit of protein before your workout, and then follow exercise with something higher on the Glycemic Index like a banana or a fruit smoothie.
High Protein Before
Your Workout
Your body needs enough fuel to carry you through your training session. This means that in the 1-2 hours before your workout, you need a protein kick, perhaps with a tiny bit of carbs. Have a very light meal, like a whey protein shake with 10-20 grams of protein. Don’t fill up, but have just enough to give you energy boost…about 200 calories is ideal.
Your body needs enough fuel to carry you through your training session. This means that in the 1-2 hours before your workout, you need a protein kick, perhaps with a tiny bit of carbs. Have a very light meal, like a whey protein shake with 10-20 grams of protein. Don’t fill up, but have just enough to give you energy boost…about 200 calories is ideal.
Protein & Amino
Acids
Amino acids are the building blocks of protein and muscle tissue. All physiological processes relating to sport – energy, recovery, fat loss, muscle/strength gains, as well as mood and brain function – are tightly and critically linked to amino acids. Amino acids convert fat to energy at the cells energy source, the cell mitochondria. Free form amino acids also accelerate muscle tissue healing and growth. The result is faster muscle and strength gains, as well as enhanced recovery.
Amino acids are the building blocks of protein and muscle tissue. All physiological processes relating to sport – energy, recovery, fat loss, muscle/strength gains, as well as mood and brain function – are tightly and critically linked to amino acids. Amino acids convert fat to energy at the cells energy source, the cell mitochondria. Free form amino acids also accelerate muscle tissue healing and growth. The result is faster muscle and strength gains, as well as enhanced recovery.
Protein is rich in
amino acids and protein shakes, in particular, are a great source of free form
amino acids with high bioavailability.
Carbs & Protein
After Your Workout
Post-workout is the one time that high glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index or higher in natural sugars. The glycemic index is a measure of how quickly a food raises blood sugar and hence, insulin levels. Normally, it’s best to eat lower glycemic foods, so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells. Don’t think this makes it ok to eat a candy bar! Go for fruit and other natural sources of dietary sugar.
Post-workout is the one time that high glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index or higher in natural sugars. The glycemic index is a measure of how quickly a food raises blood sugar and hence, insulin levels. Normally, it’s best to eat lower glycemic foods, so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells. Don’t think this makes it ok to eat a candy bar! Go for fruit and other natural sources of dietary sugar.
The key is maximizing the window of opportunity that occurs
immediately after exercise, when the muscle is especially receptive to
nutrients and the blood flow to the exercised muscles remains high. The goal
post workout is to restore muscle glycogen. The body will even break down
muscle tissue for this purpose, if carbohydrates are not available. And, we
don’t want to lose muscle! Muscle is our friend – muscle burns fat!
.
