Purpose: to supply you with enough energy for your workout and to avoid muscle breakdown during workout.
What to eat:
* make sure you are hydrated a few hours prior to a workout
*Carbs: complex carbs, Low GI carbs: will digest slowly and provide you with fuel throughout your workout
>> Ex: apples, bananas, brown rice, oatmeal
*Protein: will keep your body in an anabolic state through your workout (prevent breakdown of muscle tissue)
Avoid:
*High GI carbs: they will digest quickly and give you a short spurt of energy leaving you with an inadequate supply of energy to fuel your workout
*eating too much: this will make you feel nauseous!
*not eating at all: leaves you feeling hungry and tired
Post-workout meals
Purpose: to replenish glycogen stores, and rebuild muscle tissues
*get this meal in as soon as you can, the sooner the better!
* the 90 minute time period after your workout = prime time for cells to absorb post meal nutrients
What to eat:
*carbs: simpls carbs,High GI carbs (create an insulin spike which allows nutrients to be trasnported into muscle cells), liquid form is the best because it is digested faster
*Protein: liquid form is the best because it will digest faster and get into the muscle cells quicker allowing the muscle fibers to begin repairing so you can begin to TONE up! :)
>>Ex: Whey protein shake
What not to eat:
*fat: slows down the digestion of protein and carbs
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