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    What to Eat Before Training

    October 18, 2016

    |

    Coach Kate

     

    High-Intensity

    Pre-Workout Snack 30 min prior

    Nutrients: 15-45 g quick-acting carbs  + 10-15 g protein

    Examples

    Greek yogurt + dried fruit  + honey

    Apple + 1oz ground turkey

    Protein bar

    Banana + 2 hard boiled eggs

     

    Post-Workout Snack 30 min after

    Nutrients: 4:1 ratio carbs to protein  (about 1.5 g/kg body weight  of carbs + 10-20 g protein)

    Examples

    1 cup sweet potato  + 2 oz chicken

    Apple + protein bar

    Cereal with milk

    Chocolate milk + banana

    **Do not exceed 35g of protein post workout

     

     

     

    Heavy Lifting

    Pre-Workout Meal 4-6 hours prior

    Nutrients: 30-40 g starchy carbs  + 20-30 g protein + 10 g fat

    Examples

    1 cup oats + 1 Tbsp PB  + 2-3 eggs

    1 cup rice + 6oz chicken + tomato sauce

    1 sweet potato + 6oz fish

     

    Post-Workout Meal or Snack within 2 hours

    Nutrients: 2:1-3:1 ratio carbs to protein (about 1 g/kg body weight of carbs + 10-30 g protein)

    Examples

    1 cup low-fat turkey chili

    2 baked fish tacos

    1 cup pasta + 4-6oz chicken

    Chocolate milk

    Protein bar or shake

    Greek yogurt + dried fruit + honey

     

     

     

    Endurance

    Pre-Workout

    Meal + Snack 4-6 hours & 30-60 minutes prior

    Meal:

    Nutrients:  40-50 g starchy carbs  + 10-30 g protein + 5-10 g fat 

    Examples

    1 cup oats + 1 Tbsp PB + 1 cup milk

    1.5 cups rice w/beans + 4oz chicken

    Greek yogurt + ¼ cup granola  + 1 tsp honey + ½ cup fresh fruit

     

    Snack:

    Nutrients: 4:1 ratio carbs to protein  (about 1.5 g/kg body weight  of carbs + 10-20 g protein)

    Examples:

    Almond butter & honey sandwich

    Granola bar

    Fruit smoothie

    Greek yogurt + ¼ cup fresh fruit

     

    Post-Workout

    Meal or Snack Within 1 hour

    Nutrients: 3:1 ratio carbs to protein  (about 1-1.5g/kg body weight  of carbs + 10-30 g protein)

    Examples

    Meal:

    1 cup pasta with 4-6oz  chicken + tomato sauce

    Bean & cheese burrito

    BBQ chicken sandwich

     

    Snack:

    Protein bar or shake **Easiest to digest post endurance workout

    Cereal with milk

    Chocolate milk

     

     

     

    Rest Days

    Carbohydrates: 

    Low-moderate: 1 fist-size portion per meal

     

    Protein & Fat

    Similar to training days: 4-6oz  protein per meal + moderate fat

     

    Nutrients

    Consume plenty of anti-inflammatory fruits and veggies

     

    Examples

    Meal:

    Dark leafy green salad + dried fruit  + 4-6oz chicken + oil

    ¾ cup lentils & rice + 4-6oz baked salmon + 1.5 cups broccoli

     

    Snack:

    Apple + cheese

    Almond butter + banana

    Tuna salad + tortilla chips

    Carrots + hummus

    Greek yogurt or cottage cheese  + fresh fruit

     

    Tags:

    Nutrition

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