This is a common question for many people, should I eat? If so how much and how soon before I workout? It seems to vary from individual to individual but here are my golden rules:
1) No more than 200 calories 1 hour before
2) opt for something with a bit more protein (ex: almonds
3) drink water (helps prevent cramping and fatigue)
After: Post workout it is essential in the "window of opportunity" to get essential nutrients to the muscles after working them! This is the time when muscles are the most sensitive to growth and change so optimal nutrition is key!
So something with a mix of fast and slow carbs and protein-- the fast carbs (think fruit) help absorb the protein and channel the complex carbs to restore the glycogen to those tired muscles!
Here are some examples:
Before: almonds/ small piece of chicken (<3oz), slice of toast with PB
After: Shakeology, recovery formula, apple and PB, Protein shake, Cottage cheese (fat free) with fruit!
It all depends on your body and your preferences but these really work for me!
Many people associate their level of self worth and fitness based on the number staring at them on the scale; this however is NOT the more accurate method of measuring either of these things! They seem to discount the other notions of measuring such things as over all well feelings, how their clothes are fitting, and how much energy they have! Of course weight is ONE factor in determining health but not necessarily the best!
Think about this…You could be a twig thin person with a body fat percentage of 30% at about 115 lbs or you could be a muscular person at 140 with a body fat of 12%.
Instead measure your success based on your energy, your performance, and how your clothes fit!
Other factors to consider:
· Body fat percentage
· Are you holding onto water?
· How are your clothes fitting?
· How much energy do you have?
· How muscular are you?
· Are you sore? Muscle soreness and inflammation can add lbs on too!
A healthy diet is one that contains daily servings of 3-5 servings of vegetables, unfortunately many people are not getting this adequate nutrition!
And its a huge shame because studies show eating these foods lowers risks of diabetes, obesity, heart disease, cancer and the list goes on! Many are not properly informed or are eating the more starchy veggies--ie potatoes or they just plain don't like them!
Why? They are most likely cooking them wrong or not sure how to make them! So here are some ideas for eating more veggies in the name of National Nutrition Month AND a HEALTHY LIFESTYLE!
1) Soup! Such a great way to enjoy--> grab the food processor and puree' the ones you don't enjoy the texture (think cauliflower). Or you can add them to the crock pot with some fat free low sodium broth and through in some protein or starch if you would like!) Examples:like onions, leeks, shallots, or garlic, for extra flavor, or throw in a little nonfat Parmesan cheese.
2) add spices-Why not experiment with herbs and spices to give some of the blander veggies a flavor boost, or to help out veggies that have too strong a flavor? Try: Mix and match spices, herbs, and condiments like basil, cayenne pepper, chili powder, cilantro, cumin, dill, garlic, ginger, horseradish, mustard, oregano, rosemary, soy sauce, and more to add flavor without significantly adding calories.
3) cook them the right way-Some veggies are more bitter and can be causing you to dislike but there is a light at the end of the tunnel! Cut off the stems (usually the least amount of nutrients anyways!) sautee' instead of boiling or soaking, in some extra virgin olive oil (great source of healthy fat)! Boiling makes this icky bitter taste MORE PROMINENT and it takes away a bunch of nutrients! Or you can sautee' in broth as well!
4) add some sauce-I know the first thing you are thinking after that is woah- brakes! Aren't sauces too high in fat and calories? Yes of course...the WRONG SAUCES! Here are some healthy ones: Fat free Greek yogurt, mustards, low sodium/sugar barbecue and ketchup, low sodium soy sauce, lemon juice etc etc!
5) sneak them into your meals!- still having trouble? Sneak them into your sauces, salads, etc. Cut them up very tiny- into your hamburger meat, salads, soups, pasta sauces, and you won't even taste them with all the health of eating some veggies!
Logging your workouts= writing down what exercises you did, how well you did it, and how many sets/reps.
So you know how and what you did last week!
How can you improve if you don't know what you did!
Consider tracking in a notebook, in a spreadsheet, in your phone, etc!
Also by tracking and planning these workouts you are going to be accountable and committed to doing the workout!
Consider making a free Team Beachbody account and logging your workouts on WOWY with my as your FREE coach!