Before Workout
If Your Workout Starts Within 2–3 Hours or More
Sandwich on whole-grain bread, lean protein and a side salad
Egg omelet and whole-grain toast topped with avocado spread and a cup of fruits
Lean protein, brown rice and roasted vegetables
If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries
Whole-grain cereal and milk
A cup of oatmeal topped with banana and sliced almonds
Natural almond butter and sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit, such as a banana, orange or apple
Caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning. Caffeine can be consumed in coffee, tea and energy drinks
Post Workout
Carbs: Sweet potatoes, Chocolate milk, Quinoa, Fruits (pineapple, berries, banana, kiwi), Rice cakes, Rice, Oatmeal, Potatoes, Pasta, Dark leafy green vegetables
Protein: Animal- or plant-based protein powder, Eggs, Greek yogurt, Cottage cheese, Salmon, Chicken, Protein bar, Tuna
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Fats:Avocado, Nuts, Nut butters, Trail mix (dried fruits and nuts)
Consuming a proper amount of carbs and protein after exercise is essential.It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
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