Did you know July and August bring the second most indulgent time of the year after Christmas.
I say live your life and enjoy some of those summertime treats! But recognize that you have to put in work and stay consistent with a workout schedule if you want to maintain your current fitness level, and weight.
The point behind a pre–workout meal is to raise the amino acid levels in your blood during the workout. This promotes both muscle protein synthesis, and inhibits muscle protein breakdown.
These days there’s a ton of hype around fasted cardio. While fasted cardio – choosing not to eat before a workout – has some benefits its not for everyone. Fasted cardio is what it sounds like ; Essentially it means exercising in a state where your body is no longer processing or digesting food.
The major benefit is an individual can potentially burn more stored fat. If you eat before exercising, your body will burn calories from your most recent meal vs tapping into its fat stores for energy.
Ultimately I tell my clients to experiment with both methods. Those who work out first thing in the morning have the most success with fasted cardio. If you’re working out later in the day it almost always makes sense to give your body fuel beforehand. Typically eating 1-3 hours before feels best.
You’ll want a combination of complex carbs, and healthy fat. Avoid saturated fats as they digest slower in your stomach, and take away oxygen and energy-delivering blood from your muscles.
Here’s some Pre-Workout Ideas:
- Whole wheat toast with PB or almond butter, and 1/3 banana
- Greek yogurt with berries
- Apple and 1 tbsp peanut or almond butter
- 1-2 rice cakes topped with1 tbsp of nut butter, or 1/3 avocado
- Oatmeal with a tbsp of peanut butter and ½ cup of fruit
- 4-ounces of baked salmon or chicken, ¾ cup of brown rice, with 1 cup of roasted veggies (*typically works best 2-3 hours prior)
- Protein shake made with half banana, one scoop of protein powder, almond milk, and hemp seeds (awesome protein source)
- 1 organic string cheese with 1/2 apple and 1 tbsp nut butter
- Salad with grilled chicken, vegetables, and olive oil and vinegar
- Sautéed or steamed vegetables with non-GMO tofu (1/2 cup)
- Quinoa bowl (1 cup) with black beans (1/2 cup) and hummus (2 tbsps)