What to Eat Before Training

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