I get this question all the time from my clients and folks who take my class. There is so much information out there. I want to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.
This is a challenge with my job as a health coach. Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.
Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.
- Pre workout –gives you energy to train optimally.
- Post workout — all about feeding your muscles and helping you to recover.
Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.
Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.
Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half. — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving. Here is where YOU listen to your body. You can do a fruit and a protein or 2 rice cakes and a small piece of fruit.
Best protein sources
Best fruit sources
(nothing to big — medium size)
Not so good choices
heavy fishes — salmon or swordfish
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption
Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.
- Whey protein
- Egg whites
- Dairy (cottage cheese, greek yogurt)
- White fish
You will also want to couple that with a fast acting carbohydrate.
- sugary fruits (pineapple, apples, mangos)
- rice cake
- chocolate syrup
- If you haven’t been getting in your meals, review Day 4.
- What will you do to incorporate pre/post nutrition into your workout.
** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.
Interested in getting started with whey protein shakes. I highly recommend this as a starting point, it’s a nice healthy jumpstart.
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Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day 9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
If you workout is mid day or evening.