Nutrition & Fitness, The Ultimate Cheat Sheet

NUTRITION & FITNESS -THE ULT IMATE C HEAT SHEET Whether it is strength training, cardio or circuit training, an effective workout demands complete nutrition. Each type of workout requires a different mixture of carbs and protein, both pre and post-workout. Here are a few guidelines that outline what to eat and when to eat. STRENGTH TRAINI N G CARDIQ Vs. PRE-WORKOUT MEAL TIMING Your pre-workout meal should be consumed: WORKOUT WORKOUT 1-2- 30-60- HOURS MINUTES prior to strength training. prior to a cardio session. POST-WORKOUT MEAL TIMING This is also called the RECOVERY TIME. During this time your body is fully primed to replenish its energy stores in order to cope with the stress inflicted by the work out. Your post-workout meal should be consumed within: WORKOUT WORKOUT 2- 30- HOURS MINUTES of strength training. of cardio. PRE-WORKOUT NUTRITION What you eat prior to your workout gives you the energy to power through an intense workout. Your meal should contain: PROTEIN 75% CARBS FIBER 25% 75% LOW GI PROTEIN CARBS More protein than low GI carbs is needed to repair and build lean muscle. More low GI carbs than protein are needed to boost blood sugar levels for an upcoming cardio session. Add protein and fiber to prevent fatigue. EGGS FISH PEAS VEGETABLES FRUITS WHOLE GRAIN FOODS SKIM SHELL CHICKEN MILK FISH BREAST are good sources of low GI carbs, fiber, vitamins, minerals that help you feel satiated. are good sources of protein. Some pre-workout meal options: 1. 1. Egg omlette with spinach, whole grain toast and skim/soy milk. Whole grain cereal with hot skim milk, raisins, walnuts and honey. 2. Smoothie of protein powder, soy/skim milk and fruits like pineapple, Scrambled egg white with whole grain bread with half an apple. mango, or peach. 3. 3. .. Greek yogurt with bananas, walnuts, apples and honey. Fruit smoothie made with skim/soy milk, banana, straweberries, ice, and honey. POST-WORKOUT NUTRITION This is the most important meal. This should contain: O LOW GI PROTEIN CARBS to repair and build lean muscle. to replenish carbohydrates lost during workout. CARBS HYDRATION to replenish lost glycogen stores. to replenish lost electrolytes. FRESH COCUNUT COLD WATER WATER Commercial drinks like Gatorade and Powerade replenish electrolytes but contain large amounts of sugar. are good sources of hydration. Some post-workout meal options: 1. Chocolate protein shake with protein powder, skim/soy milk and a banana. Banana sliced length wise with peanut or almond butter. 2. Half an avocado stuffed with cottage cheese and tomato. Mango smoothie with chunks of mango, vanilla yoghurt, ice and honey. 3. 3. Spinach salad with a sliced chicken Sliced apples with handful of walnuts. breast. NUTRITION FOR CIRCUIT TRAINING Circuit training combines strength training with periods of cardio work. Hence, a few adjustments are required in both pre and post workout meal timings. 00 PRE-WORKOUT 2-3 HOURS Have protein meal 2-3 hours prior to the workout. POST-WORKOUT 3-4. HOURS Consume a regular meal 3-4 hours after the workout. PRE-WORKOUT 30-60 MINUTES 30-60 . POST-WORKout Have a carb rich meal 30-60 mins prior to the workout. For e.g. have: MINUTES 12 After 30-60 minutes of training have 3 parts of carbs and 1 part protein. WORKOUT Apple A toast Drink plenty of water and have a fruit Mango Smoothie slice immediately after training. WWW.GYMJUNKIES.COM