Happy Sunday, !

What to eat before & after your workout

Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?

It’s true.

I even recommend keeping track of how certain foods make your body feel pre-and post-workout.

To help you get started, here’s my simple pre- and post-workout meal formula!

PRE-WORKOUT SNACK IDEAS:

→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.

Options:

• 1 slice sprouted grain bread (carb) with a little sliced turkey (protein)
• ½ cup brown rice (preferable white rice for strength training) (carbs) with a bit of grilled chicken (protein)
• 1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)

POSTWORKOUT MEAL/SNACK:

→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.

Examples:

• Greek yogurt (protein) with a handful of berries (carbs)
• A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)
• 4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)

Those portion sizes are “guestimates.”

The right portion size depends on your gender, size, and how long and intense your workout is—a heavy weight-training session will require more fuel than a less intense workout.

As a general rule, think of a “tiny meal” before your workout and a “moderate meal” afterward!

But if you’d rather take a more custom approach, let’s talk.

In just 21 days, you will:

• “Learn how to calculate your unique macros”
• “Shift your mindset around food”
• “Discover what supplements are right for your body”

And so much more.

Learn more and apply/sign up here!

Committed to Your Success,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage