Pre and Post workout foods, SO IMPORTANT

If you are going to show up to work out, be sure to show up for your meals. Use the following ideas to the get best work out possible!

Preworkout Snacks (30-45 minutes before)
A small snack is VERY important to consume just before working out. This gives your body the stamina to perform your best. This snack is mainly carbs with a smaller amount of protein. Pack a snack in your gym bag and eat it on the way to the gym if needed. Pre plan so you don’t forget to pack it! These snacks are great if you are lifting and doing cardio for your workout. If you are looking to get more of a fat burn, look to stick to only cardio (preferably in the morning) and consume the protein source of the following snacks. Lifting will have to be done later in the day. Consuming only small protein amounts is not substantial for cardio and weight training.
 1 scoop whey protein , ½ cup dark berries or apple
 14 ounce Gatorade with beef jerky or whey protein
 1 cup skim or low fat soy milk, ½ cup Kashi Go Lean cereal
 ½ cup fat free cottage cheese w/ 1 cup sliced peaches
 2 whole large poached eggs on 2 slices whole grain or rye bread
 8 oz low fat yogurt w/ 1 cup strawberries
 2 oz boiled shrimp w/ ½ cup brown rice
 2 oz turkey, egg salad, or chicken deli meat w/ 1 slice ww bread
 2 large scrambled egg whites w/ 1/2 cup cooked oatmeal
 1 ½ oz canned tuna w/ 1 tbsp fat free mayo on 9 Whole grain crackers

Recovery Nutrition- CRUCIAL!
Immediately after your work out, your muscles are most receptive to producing new glycogen within the first hour, that is when blood flow to muscles is much greater, a condition that makes muscle cells practically sop up glucose like a sponge, which is why it is important to take in carbohydrates post work out. Your muscles fibers are also torn and need protein to repair them and make them bigger and stronger. The better your recovery, the harder you will be able to train and the more energy you will have during your next workout. Use the following to get the nutrients you need to get the most out of your post workout nutrition.

IMMEDIATELY AFTER WORKOUT (30 min)
o Drink a 30-gram protein shake that contains whey protein immediately after workouts along with fast-digesting carbs such as a small whole grain bagel, ¾ up sweet potatoes, 1 cup cooked oatmeal, 1 cup fruit, or a 20-ounce sports drink such as Gatorade. Meat protein can be substituted for whey protein.

EVERY 2 HOURS AFTER WORKOUT
o Consume 2-3 servings of carbohydrates every couple of hours minimum.
One serving is 1 cup of milk or yogurt, 1 cup fruit, 1 cup cooked whole grains, 1 slice of bread, 2 cups veggies. Add 3-4 ounces of protein for complete snack or meal. Protein ideas include low fat cheese, whey protein, cottage cheese, fish, eggs, chicken, beef, turkey, beef jerky, tuna, and milk.

To take it one step further to prevent muscle onset soreness and gain more lean mass, consume 5 g of L glutamine pre workout and 10g of L glutamine post workout

by my good friend Kristen Reaves - Nutritionist, Registered Dietitian, Sports Nutrition.
http://www.kinesiologists.ca/nutrition.shtml