workout recovery/fueling SITUATIONS

the meal you eat after your ass whoopin is going right to your muscles

so NURISH NURISH FUEL THAT BOD

Exercise has a catabolic effect (breaking down) on muscle tissue

so replenish energy and rebuild muscles with proper food

Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores

this will allow the body to reach an anabolic state again, this is why we work out in the first place, no?

.......to build/tone muscles in order to increase metabolism & burn fat!

you must replace your amino acids that are depleted during exercise

AKA you need PROTEIN

this is why there are so many post workout SHAKES

we also want to be able to get good protein sources from REAL foods

so i will list some examples

the next thing to replace is glycogen AKA sugar stores.......with CARBS

oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruit

bnls/sknls chicken breast:.

4 ounces, with vegetables for carbs and fiber.

along with half of a sweet potato

and a spoonful of olive oil

on the

vegetables

Eggs;

whites preferably, with as many vegetables as you want!

add avocado

& volia...

perfection

Wild Salmon: rich in protein and omega-3s,

have with spinach for vit & mins

throw a sweet potato into the mix for slow-burning carbs

add a little flaxseed oil (or olive oil or butter) to the sweet potato =

scrumptious

canned tuna?

YUP

42 grams of high-quality protein for under 200 calories.

also contains niacin, B6, B1 AND selenium

but it still requires its carbs to balance the meal out

brown rice for fiber and carbs, load up with the vegetables and you're good to go.

REMEMBER PLEASE PLEASE PLEASE DRINK WATER

lots and lots of water, to replace the fluids lost during training

NOW PRE WORKOUT

SOMETHING ENTIRELY DIFFERENT

you need plenty of time to digest

prior to going to the gym

The closer to your workout, the more you want to focus on eating carbohydrates rather than fat or protein. Carbohydrates are digested in the small intestines, whereas fat and protein are broken down in the stomach. This means cramping and indigestion are more likely when you work out with a belly full of fat- or protein-rich foods.

a few celery sticks with /peanut butter:

fills you up without slowing you down, providing great "slow-release" energy for a terrific workout.

apple with almonds:

fruit are naturally sugary carbs but also contain fiber which slows the entrance of that sugar into

the bloodstream

then

the almonds add the fat & protein needed to balance the snack out!

who's ready to burn burn burn

you want to make sure that you dont overload on fat

AKA

the portion size of nut butter....i ALWAYS did (do), but it tastes SO GOOOD

eaten "correctly" a serviing should be 1 to 2 tbsp

about a dozen whole almonds would be perfect.

Berries: are loaded with phytonutrients, antioxidants and fiber, and are low in sugar

add a piece of string cheese for the best travel snack on the run!

word to the wise...

dont leave the cheese in your gym bag....

turkey and grapes:

to me, a match made in supermarket heaven!

protein & sweet carbs....finger foods, tidy and quick

4 or 5 rolled slices of deli meat along with a handful of grapes

ONE OF MY FAVS

ANOTHER WORD TO THE WISE

do not overload on grapes

your tummy with not be happy

if you know what to use

you can limit the hundreds of useless calories you put into your body WHILE.... maximizing your workouts

bueno?

ok then....get to it

just do it