Thanks @marycanon for requesting this post! I know a lot of people will benefit from it. If you have questions, dm me, email me, comment on one of my photos and I will be happy to answer them. Coaching and helping people is what I LOVE to do and I want to give more free advice so ask away!
What you eat before a workout determines whether or not you will have the energy to achieve your greatest potential during each session. It can make a big effect in getting a extra couple reps, or increasing the amount of weight during your lifts.
Make sure you are eating a meal of mostly carbs & protein about 1-3 hours before your workout depending on the meal size
Example: smoothie with oats, banana, spinach,berries, mango, pineapple etc protein powder. My oat pancakes are so amazing and macro friendly-check them out on my what I eat highlight on my instagram page @em_poweredtraining
Ezekial muffin french toast -let me know if you want the recipe :)
Failing to eat within a two hour window after a workout can slow down recovery.
Do you want something fast and convenient? Make a delicious post workout protein shake. Want real food? Then make a delicious, nutritious meal with minimally processed whole food carbs, along with some fruit in order to better restore or maintain liver glycogen.
Men should have around 40-60 g protein post workout and women around 20-30g.
“ In the past, most fitness experts recommended fast acting proteins like whey or casein hydrolysate. This is because early research indicated that the more quickly amino acids get to your muscles, the better the result.
However, new research shows that hydrolyzed, fast-digesting proteins may get into our systems too fast. Because they’re in and out of the bloodstream so quickly, they might not maximize protein synthesis or maximally inhibit protein breakdown after all.
What’s more, hydrolyzed casein is preferentially taken up by the splanchnic bed (i.e. our internal organs). Which means it isn’t maximally effective for improving protein synthesis elsewhere.
The protein you ate before training is still peaking in your bloodstream, so how quickly this protein gets there doesn’t really matter.
In other words, there’s no real evidence that protein powders, especially the fast-digesting kind, are any better for us than whole food protein after training.
They’re probably not worse either. Which means you can choose whichever type of protein you want for your post-workout meal.
Any high quality complete protein should do the job, as long as you eat enough.” -https://www.precisionnutrition.com/workout-nutrition-explained
This is VERY IMPORTANT!
Making sure you're eating enough throughout the day, drinking enough water and getting enough sleep with help with possible dips in energy levels(glycogen) post workout.
We should strive for 6-8 hours(depending on the person) of sleep every night. When we lay our heads down and sleep it is our bodys time to recover and refuel for the next day. If we are not sleeping enough, our body will not be ready to take on the day. Same with water. If we are not drinking enough water it can directly affect the way our body functions, digests, performs, recovers, builds muscle, burns fat, etc.
So in conclusion, to see results & progress for our hard efforts in the gym as well as sustained energy throughout the day we must get enough sleep 6-8 hours, drink enough water (½ your body weight in oz), and make sure you're fueling your body with whole, nutrient dense foods throughout the day. Eat 1-2 hours before training and about 1 hour after training.
Love your trainer,