I get this question all the time, and these are primarily my own tips. People are built different and some foods will work for some but not others. So really listening to your body and feeling out what works best for you is the key to getting the most out of your workouts!
First I will talk about the strength training pre-workout nutrition:
Building lean muscle requires a ready supply of protein for tissue repair, and the more intense your workouts are, the more protein you’ll need.
Your meals should consist of 75% carbohydrates, and 25% percent protein, for both pre-workout meals for strength training and cardio sessions. These are best consumed within 30-60 minutes to either workout.
Ideas for meal choices for strength training workouts:
1) Egg white omelet with spinach, and whole grain toast or Ezekiel bread (2 slices), add in ½ medium avocado if you’d like.
2) Protein powder, 1 cup unsweetened almond milk, 1 cup blueberries, 1 banana OR
My new favorite shake is: FitPro ® Real Milk, added in one orange, stevia and ice—tastes like a old fashion Creamsical.
Where to buy FitPro ® Real Milk: FitPro Real Milk
3) 1 cup plain Greek yogurt, blackberries and walnuts
Ideas for meal choices for cardio training workouts:
1) Oatmeal, walnuts or slivered almonds plus 1 cup raspberries.
2) Scrambled egg whites, pita bread, ½ medium avocado.
3) Protein shake with 1 banana, 1 cup blueberries with a sprinkle of cinnamon.
When picking out your carbohydrates, knowing the right combo is best. For example, the low (slow) glycemic index carbs are considered berries, carrots, beans, greens, grapefruit, and most vegetables. The slow (low glycemic) carbs are released into the blood stream more slowly and tend to contain more essential nutrients like fiber.
High (Fast) glycemic index carbs are released in the blood stream quick that will help provide you with a quick but brief energy boost. These foods are breads, pastas, rice, most fruit, potatoes, oats, juice, most fruits, prepackaged bars, and dried fruit.
For more information on how to make fat burning meals, visit: Diet Free Life
Protein must first be broken down into amino acids in order to be used for the muscles to repair and build lean tissue, so it is very beneficial to include protein in each meal.
Since everyone’s body is different the amount of protein required is based on body weight, intensity level, length of workout, and gender.
What to Eat Post Workout?
Protein and carbs are needed for after a strength training workout to help repair muscles, replenish the body’s glycogen storage and prevent soreness.
Great meals to combine together for post-strength training workout:
1) Protein shake, 1 small banana, 1 cup strawberries.
2) Cottage Cheese with ½ medium avocado, and one tomato.
3) Spinach salad with chicken breast with 1 apple (sliced).
Whole foods are the best choice because they offer complete nutrition. They will provide you with the micro-nutrients and essential fibers your body needs to help keep you satisfied.
Great choices of proteins: fish, chicken, eggs, turkey, Greek yogurt, cottage cheese, FitPro ® Real Milk, tofu, egg whites, lean beef, and seafood.
Great meals to combine together after a cardio session:
1) 1 Banana plus 1 tablespoon of nut butter.
2) Oatmeal (1/2 Cup), 1 scoop chocolate protein powder, 1 cup unsweetened almond milk and 1 tablespoon peanut butter. It tastes like a cookie in a bowl!
3) Any whole grains, fruits and vegetables are all great sources of carbohydrates for a cardio post workout. If you need more help with meal ideas and how to combine your food to make your meals fat-burning, visit here: How to make Fat-Burning Meals
Again, like I said above. Whole foods are best but protein shakes are a great quick fix when you are in a hurry.