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Instead of letting this negativity consume me, I turned it into something positive by creating a Fitness board on Pinterest with all sorts of motivational quotes and images to psych me up for when I’m able to exercise again.
If eating a full meal is not possible, or if you just want an extra boost of energy and nutrients before your workout, try some nutritious snacks before your workout to provide your body with fuel. After a workout your body needs to recover and repair all of the micro tears in the muscle you trained. I'm an AFPA certified personal trainer, AFPA certified nutrition consultant, NASM certified youth exercise specialist, Beachbody coach and freelance writer specializing in health and fitness. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life!
Your post workout meal is actually the one meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt. It has been shown time and time again that high protein diets tend to work for three main reasons.
I am a Certified Nutrition and Wellness Consultant, Personal Trainer, and Food Allergy Specialist who will help you get healthy and change your life!
Workout Motivation Pinterest Pictures, Workout Motivation Facebook Images, Workout Motivation Photos for Tumblr. Your pre-workout meal provides the energy you need to get through a tough training session.
The best carbohydrates to eat for sustained energy consist of complex carbs, such as whole grains and starchy vegetables including potatoes and yams. Fresh fruit, such as bananas, apples, strawberries or blueberries alone or with low-fat Greek yogurt can provide natural sugars for energy. Protein before a workout can also help increase your resting energy levels, boosting your metabolism so that you burn more calories even when resting. Lean proteins and carbohydrates provide the nutrition necessary to help your muscles to repair and grow. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health.
This couldn’t be further from the truth, and is definitely a myth that needs to be squashed!
Specifically, it can help your body lose fat, build muscle, increase strength, improve performance, and add to your overall health.

First, protein is dense so it keeps the body feel fuller for longer periods of time after eating.
The post-workout meal provides your cells with the vitamins, minerals and other nutrients they need to repair and recover from a strenuous workout.
Whole grain bagels, oatmeal, Greek yogurt, and brown rice are excellent sources of long-lasting carbohydrates that will provide the energy you need to make it through a hardcore workout.
A whole grain bagel with some peanut butter will provide a boost of carbohydrates and some extra protein.
During exercise, you may exhaust your body’s store of carbohydrates for energy, especially if you are doing a high intensity workout.
You need to restore your blood sugar by eating some carbohydrates that will digest quickly and get glycogen back into your system. Your post-workout meal should include a protein, such as meat or beans, a starch, and vegetables or a salad. I'm also an active member of the world's largest association for fitness and wellness professionals. Protein actually helps repair muscle after exercise, and can spark fat loss for those who get it in within an hour of their workout.
Protein also keeps blood sugar stable to starve off the crashes associated with cravings and hunger pangs. You may have many questions including what you should eat, how much should you eat and when should you eat it. Beans and rice contain protein and complex carbohydrates that will burn slowly during your training routine. Energy bars made with whole grains and natural sugars, such as honey, are also a good choice for a quick pre-workout snack.
Your body can switch to using protein and amino acids for energy in a process called gluconeogenesis. Yogurt with fresh fruit, peanut butter on whole wheat bread, cheese and whole grain crackers and dried fruits or nuts are good choices and excellent sources of nutrients. Skinless chicken breast and brown rice or lean meat, sweet potatoes and steamed vegetables contain protein and carbohydrates to help your body heal and recover.
And HERE’S A BONUS, the body works harder to digest protein so it burns more calories!

The best time to eat before your workout is about thirty minutes before you start to exercise.
Whole wheat breads, eggs and cheese are also an excellent source of energy-providing carbohydrates. Your body will take protein from muscle tissue if you don’t have some extra protein in your blood stream. If you want to know how much protein you need to build muscle, check out THIS great article from Muscle For Life. Try to eat within two hours after your workout so that your body will have the nutrients it needs to repair and recover. Try to schedule your workout so that you have eaten at least two high carbohydrate meals before you start exercising.
So make sure to eat some protein along with your carbohydrates about an hour before an intense workout. You may also choose a sports drink that replaces lost salt, minerals and restores electrolyte balance.
Eating two meals with the last no later than two hours before your workout will provide you with the energy you need and help maintain your blood sugar levels. A protein shake, lean meats (chicken, turkey), eggs, fish and legumes are good sources of protein.
Avocados contain fiber and help your body absorb fat soluble nutrients, such as vitamins A, D, E and vitamin K. Blend it up with a few ice cubes for a quick protein packed smoothie before you hit the gym! If you need a little boost during your workout, try a cup of your favorite sports drink that contains minerals and electrolytes.
Fish, especially wild salmon, contains lots of protein and important peptides that can help reduce inflammation. By eating the right foods before and after your workouts you will be able to optimally fuel your body and reach your fitness goals faster!

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