Are you going out to do a VO2 Max run, lift weights, hike or mow the yard?
We all know that what you eat is important. But what about when you eat? Especially when you’re active?
If you’re running on empty, this is a must read!
Eating healthy means just that, EATING.
Too many people workout, show up to an event or even mow the lawn on an empty stomach. While, this may be applicable science, it often does more damage than good and needs to be used at the right times.
Over the next few posts we will review the evidence on proper workout and activity Fueling.
Here’s a quick strategy summary:
- Eat a well balanced meal 1-2 hours before an activity.
- Eat according to the activities intensity and duration.
- Eat a well balanced meal within 1-2 hours after an activity.
If you’re looking to live a healthy, active and well balanced life these are all the Fueling strategies you need.
Longer (75 min +) and more intense activities require special attention.
For an entire week, stop and ask yourself “What am I doing”? and apply the 3 Fueling strategies.
Focus on food quality and quantity.
Here are some ideas that may help you this week:
1. Pre Workout/Activity Meal:
Keep Fats Low
A) Cereal (200-300 cals): Oatmeal, Cheerios ect.
Protein (75-150 cals): Protein powder, 1-2 eggs
B) Toast or fruit, 1tbs nut butter & 1 tbs of honey
2: During Workout/Activity:
A) 16 ounces of apple or cranberry juice diluted with water
B) Sports drink
D) Fun size salted nut roll or payday bar
3: If workout/activity is longer than 75 min consume within 15 min after workout/activity:
A) Chocolate milk
B) 2 Graham crackers and a tbs of nut butter
C) Yogurt and fruit
D) Protein powder & Fruit
4: 60 min Post Workout/Recovery Meal:
A) 3-6oz of Lean meat, fist size portion of starch(potato, rice pasta etc.) fist size portion of veggies.
B) Peanut Butter & Jam Sammich.
Let us know how you’re doing and if you have any questions.
Have a great week.
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