Did you know that if you eat before strength training, you’ll burn more calories?
Consuming calories pre workout gives you an energy boost so you don’t poop out as quickly allowing you to workout stronger and longer.
Here’s your easy plan:
Eat a couple of hours before your workout.
If the snack is smaller, one hour ahead works.
Make your snack high in carbohydrate, moderate in protein, and lower in fat and fiber so that your stomach can empty fairly quickly.
*Whole grain bagel with a small amount of peanut or almond butter and a piece of fresh fruit
*Fruit smoothie made with Greek yogurt and fresh or frozen fruit
Don’t forget about the importance of nutrition after a workout.
Consuming foods that are rich in both carbs and protein within 30-45 minutes of your workout will speed glycogen recovery (rebuilding stored glucose in muscle and liver as glycogen).
Carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose.
Storage rates for glycogen are fastest the first hour after exercise.
Protein helps repair muscle microtears that may occur during lifting.
What’s a good food or snack for post workout?
*Remember, the food/snack should contain both carbs and protein.
*If you’re having only a snack, a protein bar would work or a hard-boiled egg and piece of fruit or toast.
* Half a sandwich, a cheese stick and whole grain crackers…you get the idea of the protein/carb mix.
The range for protein in the daily diet has traditionally been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range…20-35% of total calories from protein, especially when you weight train.
Try these easy and delish recipes from the Wake Up with Erica Pinterest Board:
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