Pre & Post Workout Nutrition

Pre & Post Workout Nutrition

October 14, 2017

What To Eat Pre & Post Workout

If you are training hard and lifting heavy you want to optimize your results with a good nutrition program. You especially want optimal pre & post workout meals.

*Disclaimer: These suggestions are only to follow with INTENSE STRENGTH TRAINING WORKOUTS

 

FOODS TO AVOID PRE AND POST WORKOUT-

FATS/ high fat foods

 

*Aim for 5grams of Fat OR LESS per serving

Nuts & Nut Butters (peanut or almond butter)

Oils (Olive Oil, Coconut Oil, Vegetable Oils)

Fatty Cuts of Meat (pork & beef)

Dark Meat Poultry

Fatty Fish (salmon, tuna, mackerel, herring, trout, sardines)

Egg Yolks (more than 1)

Avocado, Olives

Chocolate

Dairy (Cheese, Yogurt, Milk, Butter)

Baked Desserts (Doughnuts, cakes, cookies, etc)

High FIBER foods

 

*Aim for 5grams of Fiber OR LESS per serving

Fibrous Veggies (Peas, Artichoke, Broccoli, Brussel Sprouts, squash)

Beans & Legumes (Black, pinto, kidney Beans, Lentils, Garbanzo…)

Grains (bran, whole-wheat, barley, buck-wheat, bulgur wheat, rye, spelt)

Seeds (More than 1tbs of Chia or Flax seeds)

Fibrous Fruits (apples, pears, bananas, oranges)

Nuts

 

Aim for lean protein and simple carbs

Lean protein-

*Avoid oils when cooking these

Chicken Breast

Lean Turkey

Lean Beef

Eggwhites

White (lean) Fish

Protein Powder (Whey, egg, beef

Simple carbs

*Avoid Fatty Sauces and oils with these

White Rice & Rice Cakes

Potatoes

Oats (1 cup or less!)

Low Fiber Fruits & Vegetables (limited options)

SAMPLE PRE AND POST WORKOUT MEALS:

 

 

 

Protein pancakes

Supplement guide

Refer to this guide for a list of supplements traditionally taken around the Pre, Intra, & Post workout windows. Do your research on each supplement to see if it’s right for you. This guide is simply to let you know when you’ll get the best effects from each supplement. You can purchase all of these supplements at TotalNutrition Lynnwood. Mention my name Bree Fuller for a discount!

Pre workout-

Creatine

Beta-Alanine

Nitric-Oxide Boosters

Glutamine

Carnitine

Fat burner-

Intra-Workout

BCAAs

Amino Energy

Post workout-

Whey Isolate Protein

BCAAs




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