What to eat before and after a workout to maximize results by trainer to the stars (and us) Julie Diamond
Nutrition --- it's easy to get confused as to what to eat when. My philosophy is KEEP IT CLEAN & SIMPLE! Assuming you are eating a clean, healthy diet (i.e. about 5 small meals a day or 3 medium meals w/2 snacks) --- your best option BEFORE a workout is a combination of fiber, protein & fat (healthy fats- like avocado, olive oil, etc.), with an emphasis on carbs as your body prefers to use CARBOHYDRATES as fuel. Your best option AFTER a workout is PROTEIN within 30-45 minutes as after a workout your body has a small window of time where it will absorb & digest protein sending it directly to the muscles for recuperation & recovery.
Pre workout small meal examples:
1. whole grain english muffin w/almond butter & 1/2 banana
2. non-fat greek yogurt w/berries & non/lowfat granola
3. small portion of whole grain pasta w/brocoli & a sprinkle of parmesean cheese
Post workout meal examples:
1. Whey Protein shake = i.e. 1 scoop designer whey protein (any flavor), w/1/2 banana & ice.
2. Whey Protein yogurt parfait = i.e. 1 scoop protein, w/greek nonfat yogurt & berries.
3. make your own Whey Protein Shake = combine 1 scoop of protein with nonfat milk,almond milk, fruit, kale etc.
The reason for WHEY PROTEIN post workout is because it digests faster than whole foods & you want that protein to get to your muscles within that 30-45 minute window.
KEEP IN MIND PORTION CONTROL BASED ON YOUR HEIGHT,WEIGHT &
INTENSITY OF WORKOUT—and consult a specialist/nutritionist for your individual needs!
Health & Happiness!
