AM Workout Meal Plan

• Pre-workout meal if you can eat early: 1protien, 1 complex carb, 1 simple carb, 16oz water
• If you can’t eat early: choose 1 c sports drink, or 8-16oz of caffeinated tea or coffee. Sip water on your way to the gym and continue to drink through your workout.
• For optimal recovery: have 1-2 c of sports drink or high-carb recovery drink with 20-30gr of protein powder added immediately after your workout.
• Post-workout meal: 1 or 2 complex carbs, 1 protein, 1 simple carb, 16oz water
• After an intense workout session = 3:1 ration of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair 

Midday Workout Meal Plan

• Pre-workout snack is essential 1-2 hours before training: 1 simple carb and 1 protein (Supplement Shake)
• For Optimal Recovery: have 1-2c of sports drink or high carb recovery drink with 206-30gr of protein powder added immediately after workout
• Post workout meal: 1protein, 1 complex carb, protein drink, 16 oz water
• To gain mass: pre-workout snack = carb grams = to 1/2 your body weight
• After an intense workout session: 3:1 ratio of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair

PM Workout Meal Plan

• Pre-workout snack is essential 1-2 hours before training: 1 simple carb, 1 protein (Supplement Shake), and 16oz of water
• For optimal recovery: have 1-2c sports drink or high carb recovery drink with 20-30 gr of protein poweder added immediately after workout
• Post workout Meal: 4-8oz protein, 2c pasta or rice, 1 fibrous car, 16oz water
• To gain mass, pre-workout snack: grab grams = 1/2 of your body weight
• Even if you limit your carb intake at night, you still need a carb infusion after training. If you choose a high protein, low-carb post workout meal, you might as well say goodbye to your muscle gains!

No matter what your form of exercise, Strength Training or Cardio Training & Conditioning, you always want to “Feed Your Need”! Without the proper fuel, all your fitness efforts (hours in the gym) can become pointless when you don’t feed your tool (the body) properly to match your performance on a daily basis!

EMPOWER THOUGHT: “Learn how to Feed your Need! Learn how to Fuel your Tool!” ~ Sherry Derossett CNC-CPT

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