Pre and Post Workout Meal Suggestions

Following are some suggestions for pre and post workouts.....enjoy!

Important factor is the pre-workout meals , which should come approximately 30-60 minutes before training (give it time to digest). I know, I know... some of you that are in my 5:30a.m. boot camp will most likely get up about 10 minutes before camp, race out of bed, race to the car (go the spead limit, of course:-) and race to just be on time...but do your best to eat a little something. "Don't gorge yourself" ....The goal here is to ingest only enough carbs and proteins order to meet the energy demans of the workout.

"I don't eat breakfast."....as a personal trainer, I hear it all the time. Listen, if you want to lose weight, you need to eat breakfast, it kick starts your matabolism. Yes, you have to eat to lose weight! Remember that breakfast "breaks the fast" as you have been sleeping for 7 or 8 hours and your body has been without food or water.


To keep it simple, I have provided a list below of some good pre/post-workout foods....

Oatmeal
Yams
Cream of wheat
Whole-grain bread w/ Natural peanut butter
Yogurt
Clif Bar for Kids
Piece of Fruit (apple/banana) if your tummy can take it

The post-workout is the next important variable in this equation. The body undertakes special metabolic processes during which the absorption and utilization of carbs and proteins are especially critical. If you fail to eat – even if it's just a protein drink/ shake, within about 45-minutes of training. Instead of reaping the benefits of your workout, you will not set the scene for muscle breakdown.

Fast-acting carbs such as;

Potatoes (not too much of the tatoes ladies - red ones are great)
Carrots
Raisins
Grapes
Oranges

Easy-to-absorb protein source such as;

Egg white (if you want the whole egg, go for it...1 egg)
Low-fat Cottage Cheese
Tuna
Meal Replacement shake or whey protein shake:

--- Go to http://www.ahwatukeebootcamp.com/ and click on the Juice Plus link and order the "Juice Plus Complete" meal replacement shake...or go to www.MyNutritionStore.com/dawnfranklin for whey and soy protein shakes)

Keep it simple: Focus on 5 or 6 portion sized meals a day about every 3 hours. That is a healthy breafast, lunch and dinner with 2 or 3 snacks in between each of those meals.


Have a great day! Dawn Franklin

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