A number of my clients have been asking me about how I “plate up” my meals these days. Setting aside all my feasting on the weekends, when it comes time to train, I make sure my workouts are fueled accordingly and that I eat to recover after my workouts as well. A while ago we talked about the role of carbohydrates and how they can be eaten pre and post workout without the threat of being stored as fat. Since most of my clients have come to my attention for weight loss, I am going to tailor today’s post for that very reason.
By now, you should know that I don’t toot my low carb horn anymore. Truth be told, I have been super low carb before and tried to maintain my demanding lifting routines. After dealing with too much fatigue and other general feelings of garbage, I increased my carb loads and stacked them around my workouts. Not only did this help me lean out (HUZZAH!) but it also ensured proper energy levels pre and post workout. Whether you are working with me or another personal trainer, bu sure to take in carbs before and after your workout. Post workout carbs should range anywhere form 40-60 grams. After you exceed the post workout window, you should focus the majority of your nutrients form proteins, health fats, and vegetables only.
Now, I know what you’re thinking. What does this REALLY LOOK LIKE on a plate? Well, I’m so glad you all asked. Check out the video below to see how I typically eat after a workout.
As a recap form the video above, be sure to load your carbs to 40-60 grams post workout with lean sources of protein to repair your muscles. I should note, I am counting “Carb sources” here as the starchy carbs only. Green veggies are water for the most part, so I don’t consider them dense sources of carbohydrates. Grab yourself a fork and chow down!
That’s all I have for yinz today! Remember to eat smart, train hard, and enjoy your life!
Janelle Pica, RKC