Are you having a complete workout? Think about the entire process of working out and ask yourself are you doing everything you can to get the most bang for your buck? Having a great workout regimen is one thing, but if you are skipping the nutrition part, you are not getting a complete workout in. You’re actually far from it. Timing your meals before and after your workout is a staple for every elite athlete today. The higher level of competition you reach, the more you will learn how important nutrition is. If you are lacking in this area, don’t worry it’s not rocket science. Here is what you need to know:
A complete workout involves:
- A Pre- Workout Meal
- Proper Hydration During
- A Post-Workout Meal
So here we go, you just ate an awesome pre workout meal, worked your butt off during an intense training session and your now feeling ripped as ever aka “swole”. Great! Now you need to put something back in your body. In order to optimize muscle gains and everything great that comes from working out you want to put something back in your body right away. Think of your muscles like sponges, when you work out and stress your muscles they become dry sponges waiting to absorb carbs, proteins and nutrients needed to fully recover and repair. As soon as your heart rate comes back to normal and the sweat stops, you need to refuel the body. You want to do this within an hour window after your workout. Eating a healthy meal within an hour will ensure anabolic (building) state and recovery.
Convenience is everything. Pack your meals before you leave the house for the day. My suggestion is to always aim for real food, but if time is an issue there are some great supplements that can make life easier. The big difference with the pre workout and post workout meals is that in your post workout meal you want to include more carbs and more proteins.
Using this list below choose an option that you think you would like. Ask your parents to pack these with you before you leave for school, if you’re not at home any more wake your butt up and prepare these meals before you leave out the door.
- Bagel + 2 T. peanut butter
- Cliff Bar/ Powerbar/ Harvest Bar w/16oz. 1% milk
- Peanut butter and jelly sandwich* w/ 1c. 1% milk
- 2-4” Waffles (toasted) + 3 T. peanut butter + 1 T. jam
- 2-4” Waffles (toasted) + ¼ c. light syrup & 1 c. low fat milk
- 1 Scoop Advocare Post Workout Recovery drink, peanut butter and jelly sandwich
- 1 c. Oatmeal w/ 1 c. low fat milk, 1 pear & ¼ c. trail mix
- 1 Fat free pudding cup, 1 bagel + 1 T. Low fat cream cheese & 1 c. low fat milk
- 1 Baked Potato + ¼ c. shredded cheese + 1 c. low fat milk & ½ c. apple sauce
- 1 Baked Potato + ¼ c. shredded cheese w/ 1 c. broccoli + 2 t. butter
- 1 Scoop Advocare Muscle Gain, 1 package Planters Healthy Nut Mix
- 1 c. Mac & cheese w/ 1 banana & ½ c. Low fat milk
- Grilled cheese w/ tomato soup, 1 c. Low fat milk & 1 orange
- Egg sandwich* w/ 1 banana
- 16 baby carrots + 2 T. light ranch w/ 1 pita bread + 2 oz can chicken + 1 T light mayo
- 2 Hardboiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + ½ c. cottage cheese
- 1 Low-fat fruit yogurt w/ 1 banana & 8 oz. Sports Drink
- 1 Fruit smoothie* w/ 1 package (2 bars) Nature Valley Granola Bars
- 1 Turkey sandwich* w/ 20 oz sports drink
- 1 c. Kashi Go-Lean Crunch + 1 c. low fat milk w/ 20 oz. sports drink
- 1 Pita bread + ¼ c. hummus/ refried beans w/ 1 banana & 1 stick string cheese
- ¼ Trail Mix* w/ 1 c. low fat milk
- Advocare Pro-20 drink, Bagel + 2 T. peanut butter
Remember, a workout is not complete without proper nutrition. Start practicing these habits now and you will immediately see a huge difference in not only your workouts, but you will also notice massive gains in muscle and strength.
Click Here and learn more about how we help kids with this kind of stuff every day.
Stay tuned to my blog as I will have some awesome stuff coming your way.