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
Booking Page: shor.by/RSPbookPage
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