Monthly Archives: February 2014

What Should I eat before my workout?

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“WHAT SHOULD I EAT BEFORE MY WORKOUT?”

To simplify it, your PRE-WORKOUT MEAL should include 2 things ->
-60-70% CARBS
-30-40% PROTEIN
(FAT % negligible before working out)
In order to endure an intense and effective workout, you need energy.  Energy comes from food, and more specifically carbohydrates – they are your body’s preferred fuel source.
Complex carbohydrates are your best bet here since they are slow-digesting and will provide you with longer lasting energy; for example, oatmeal, brown rice and sweet potatoes.
It is recommended to consume about 0.25 grams of carbs per bodyweight.  If you are 130lbs, then a serving of about 30-35g of carbs should do – that’s about 3/4 cup of brown rice, med-large sweet potato, 1/2 cup oats.  You can also include some fibrous carbs such as vegetables and certain fruit.
Next, your protein sources can come from chicken, turkey, fish, beef, egg whites and whey. Research shows that protein before a workout helps reduce muscle breakdown and post-workout soreness.  (You can also opt for 10-15g of BCAA’s instead of protein for pre-workout; research shows it has the same effect.)
Sample Meal 1:
3 oz. chicken breast, a sweet potato sprinkled with cinnamon & 1 cup of broccoli
Sample Meal 2:
1/2 c. whole oats, handful blueberries & a scoop of whey protein powder
Sample Meal 3: 
1 egg & 4 whites (scrambled) with 2 slices of whole wheat toast
I recommend consuming 300-500 calories about 1-2 hours before.  That works best for me.  I also strongly suggest playing around with your pre-workout meal size and time to find out what works best for you.  Everyone’s body is different and has its unique needs & tolerances, so be aware of what is ideal for you.

Healthy Chili!

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Looking for an alternative to chicken breast??  How about a new, tasty way to cook your ground turkey??  I’ve been trying to experiment more with ground turkey and found this recipe online at Muscle & Strength.   More so, I’ve been craving chili so this was perfect!

Ingredients:

  •     1 lb Ground Turkey Breast
  •     1 Small Onion, Chopped
  •     1 16 oz. Can Crushed Tomatoes
  •     1 tbs Brown Sugar/or substitute
  •     3 tbs Chili Powder
  •     1 capful Vinegar (I used Red Wie Vinegar)
  •     8 oz. Low Sodium Tomato Sauce
  •     Himalayan Salt and Pepper to Taste (I used Sea Salt)
  •     1 Cup Kidney Beans

Cooking Instructions:

Lightly spray your frying pan. Add turkey and onions, crumble turkey and cook fully. Stir in remaining ingredients. Cover pot with lid.

Continue to cook on low heat for 30 minutes.  Yup, it was that easy!!

Serving Suggestions:

Makes 6 servings

Nutritional Info:

Calories 228 | Protein  33g | Carbs 22g | Fat 2g