Unfortunately you cannot out train a bad diet, just because you went for a 45 minute run this morning doesn’t mean you can consume as much unhealthy processed food as you want. You are simply not going to see results by doing this. We’ve all done it, had a great work out, gone out for dinner and consumed our body weight in food and wondered why am I not losing any weight? But, I worked out every day this week? You and I are not elite athletes, we don’t train twice a day for 6 hours, and we don’t need to consume a large amount of carbohydrates to keep our energy levels up.
As I am sure you have all heard before, 80% diet, 20% exercise, this is actually the truth! If you are not eating correctly you are basically wasting your time sweating it up in the gym.
Unsure of how you should be eating, while taking part in an exercise regime?
Here are some tips for you.
Pre workout
Option 1 – Banana
Option 2 – Slice of 100% Rye bread with 100% natural peanut butter
Option 3 – Two tablespoons of cottage cheese, mixed with strawberries
Post workout
Whey protein shake (consume within 20 minutes of working out)
Post workout meals
Option 1 – Greek yogurt (no added sugar) with mixed berries
Option 2 – Oats
Option 3 – Eggs with spinach
Breakfast
Option 1 – Oats with Greek yogurt and berries
Option 2 – All day Energizer smoothie with 1 x grapefruit
Option 3 – 2 poached eggs with spinach and avocado
Lunch
Option 1 – Turkey with spinach, green beans and half an avocado
Option 2 – Grilled chicken breast with quinoa and mixed vegetables
Option 3 – Salmon with mixed lettuce, cherry tomatoes & asparagus
Dinner
Option 1 – Lean cut of beef with spinach and broccoli
Option 2 – Fresh fish with steamed vegetables
Option 3 – Oven roasted chicken with roasted vegetables
Healthy snack options
Looking for healthy snack options, you will find one you are sure to love – Healthy snack options
It is really important to have your post workout protein shake, as your body needs fast acting protein to help restore and repair your muscles to ensure adequate recovery. Within an hour of training consume a balanced meal, I generally will work out in the morning, so my post work out meal is my breakfast.
The main thing is consistency, keep focused and on track with your eating, it may seem hard a times but you will see the reward at the end and it will make it more than worthwhile. I also follow the philosophy of having a cheat meal or cheat day once a week, this is so important as it keeps you on track with your clean eating, helps with your cravings and most importantly keeps you metabolism in check.
Good luck
L x
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