What's Your Plan?
It's Sunday evening. Do you have a nutrition plan ready to go for the week? Having snacks and some quick to eat protein sources for post workout nourishment, may help prevent you from overindulging, eating the wrong foods that are high-calorie & high-fat, and may also allow you to refuel with the right amount of protein/carbs in the right amount of time.
If you are participating in the 5:20 am Muscle Fusion class, having an already mixed protein shake/smoothie within 30 and no more than 60 minutes after will aid in refueling the tissues that were broken down during weight training, help stabilize blood sugar & refuel glycogen stores, and provide ample energy throughout the day. A shaker cup a scoop of protein powder mixed with water, Silk, Almond Milk, or skim milk is simple enough. If you have time, blend together some ice, add some fruit and possibly a little Greek Yogurt for added thickness and top with some Kashi cereal or low-fat granola to help you stay fuller longer.
Some other good easy to grab sources may be a cup of Greek Yogurt topped with a little granola or sprinkle protein powder on the top and mix in, an 8 oz glass of Almond Milk or a glass of the already prepared SILK Fruit & Protein drink (found in the dairy aisle), or fruit such as a medium sized red apple or banana dipped in Almond Butter.
Those attending evening Muscle Fusion class will also want something prepared for on the way home, especially if you wont be going straight home to have dinner. All the snacks at the top will be ideal, or the following: hard boiled egg, 1 piece of string cheese, 8-10 almonds and about 10 grapes, 1/2 of protein bar, mini pita bread filled with low-sugar peanut butter, 1/4 cup trail mix, or 3 celery sticks filled with low-sugar Cashew Butter.
THE MAIN THING IS TO REFUEL. IF YOU GO TO LONG WITHOUT FEEDING THE MUSCLES, IT WILL TAKE LONGER TO RECOVERY AND YOU MAY FEEL WEAKER AND LESS ENERGIZED YOUR NEXT WORKOUT. PROTEIN SYNTHESIS TAKES PLACE DURING REST AND WITH ADEQUATE NUTRITION.
Thinking Ahead:
This evening chop up a variety of fruits and /or vegetables store in Tupperware containers and have that to snack on all week. Think cauliflower, broccoli, radishes red, yellow,green peppers, yellow squash, baby carrots & celery sticks, green, red, black grapes, blueberries, raspberries, strawberries - choose fruits & vegetables that are rich in color because they more antioxidants, phytochemicals, and vitamins & minerals....think health!!!!
Also, have on hand a variety of nuts such as low-sodium peanuts, walnuts, almonds, cashews, pistachios, pumpkin seeds, and low-sodium sunflower seeds. Count out the serving size of whole grain crackers or pita chips that are low-fat and high in fiber - use the smaller plastic baggies so that you can grab them easily and go for a snack and be in control of portions. Read the boxes so that you become familiar with serving size. For example, 16 crackers may equal 150 kcals - that would your portion and then you know exactly how many kcals you are getting.
Have an idea of meals too:
Know what you will have for lunches and dinners. Stock the freezer with you chicken breasts, fish, low-fat ground turkey, veggie burgers, etc. Stock the cupboard with packets of tuna, cans of chicken breast, and the fridge with a bowl of hard-boiled eggs, yams, and sweet potatoes, 4 or 5 cups of individual Greek Yogurts, side of Hummus dip for snacks with your veggies & crackers.
Plan, prepare, thinking ahead...doesn't take much time and will help you control caloric intake.
If you are participating in the 5:20 am Muscle Fusion class, having an already mixed protein shake/smoothie within 30 and no more than 60 minutes after will aid in refueling the tissues that were broken down during weight training, help stabilize blood sugar & refuel glycogen stores, and provide ample energy throughout the day. A shaker cup a scoop of protein powder mixed with water, Silk, Almond Milk, or skim milk is simple enough. If you have time, blend together some ice, add some fruit and possibly a little Greek Yogurt for added thickness and top with some Kashi cereal or low-fat granola to help you stay fuller longer.
Some other good easy to grab sources may be a cup of Greek Yogurt topped with a little granola or sprinkle protein powder on the top and mix in, an 8 oz glass of Almond Milk or a glass of the already prepared SILK Fruit & Protein drink (found in the dairy aisle), or fruit such as a medium sized red apple or banana dipped in Almond Butter.
Those attending evening Muscle Fusion class will also want something prepared for on the way home, especially if you wont be going straight home to have dinner. All the snacks at the top will be ideal, or the following: hard boiled egg, 1 piece of string cheese, 8-10 almonds and about 10 grapes, 1/2 of protein bar, mini pita bread filled with low-sugar peanut butter, 1/4 cup trail mix, or 3 celery sticks filled with low-sugar Cashew Butter.
THE MAIN THING IS TO REFUEL. IF YOU GO TO LONG WITHOUT FEEDING THE MUSCLES, IT WILL TAKE LONGER TO RECOVERY AND YOU MAY FEEL WEAKER AND LESS ENERGIZED YOUR NEXT WORKOUT. PROTEIN SYNTHESIS TAKES PLACE DURING REST AND WITH ADEQUATE NUTRITION.
Thinking Ahead:
This evening chop up a variety of fruits and /or vegetables store in Tupperware containers and have that to snack on all week. Think cauliflower, broccoli, radishes red, yellow,green peppers, yellow squash, baby carrots & celery sticks, green, red, black grapes, blueberries, raspberries, strawberries - choose fruits & vegetables that are rich in color because they more antioxidants, phytochemicals, and vitamins & minerals....think health!!!!
Also, have on hand a variety of nuts such as low-sodium peanuts, walnuts, almonds, cashews, pistachios, pumpkin seeds, and low-sodium sunflower seeds. Count out the serving size of whole grain crackers or pita chips that are low-fat and high in fiber - use the smaller plastic baggies so that you can grab them easily and go for a snack and be in control of portions. Read the boxes so that you become familiar with serving size. For example, 16 crackers may equal 150 kcals - that would your portion and then you know exactly how many kcals you are getting.
Have an idea of meals too:
Know what you will have for lunches and dinners. Stock the freezer with you chicken breasts, fish, low-fat ground turkey, veggie burgers, etc. Stock the cupboard with packets of tuna, cans of chicken breast, and the fridge with a bowl of hard-boiled eggs, yams, and sweet potatoes, 4 or 5 cups of individual Greek Yogurts, side of Hummus dip for snacks with your veggies & crackers.
Plan, prepare, thinking ahead...doesn't take much time and will help you control caloric intake.
Comments
Post a Comment