💥 Let’s Talk Preworkout Nutrition 💥
What you put into your body before your workout can be extremely beneficial to your performance. The purpose of your preworkout food should be to give yourself energy. You want something that is going to digest quickly into your system and last. 🏃🏽♂️
That’s why it is strongly suggested to incorporate carbohydrates (fuel for the body) with some protein in your preworkout meal. This way you can give your body enough energy and help with protein synthesis (rebuild of muscle tissue). 💪
Some of my favorite preworkout meals👇🏽
1️⃣. Rice Cakes
3️⃣. Whey Protein Shake with Banana
4️⃣. Fruit ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Takeaway 👉🏽 Preworkout foods will help give your body the energy it needs to get you through your workout. 😊💪
Ok I tried lifting earlier and it didn't work out (giggle and snort 😂) sooo apparently a Lenny's and Larry's cookie isn't sufficient food for a shoulder and arm day. Thus here is some poke and I'm going to attempt the work out again, failure is not an option!
I needed a change in my breakfast food today so I made oat pancakes that someone in my fit club recommended. They were surprisingly delicious!
1/4 cup rolled oats
1/4 cup water
3/4-1 cup shredded carrots
1 tsp Cinnamon
1/2 tsp Vanilla ext
1 Pinch Himalayan salt
2 Pinches baking powder
Place in blender and blend smooth. Cook in non stick skillet on medium heat, lightly sprayed, until bubbles form, the flip and finish cooking. This made 3 good sized pancakes. I topped mine with almond butter.
Container eating 101.. 😀
These little boxes are what saved my life!! I fill them and go.. perfectly portioned for results.. no counting calories, or counting points or cutting food groups.. I don't do well if I can't have carbs or ocassional treats.. nobody should live like that😄
Here are my breakfast tacos.. 🌮 ⏰ prep/cook time was less than 10 min.
2 corn tortillas = 💛 container
Zucchini & shredded cabbage = 💚 container
2 fried eggs = ❤️ Container
I can have many different containers throughout the day and it's easy to make meals with them that the family will eat too! 👨👩👧 Any plan that has you eating different from the family is not sustainable. I've been there and I'm the cook of the household and having to make separate meals was exhausting and made me feel like an outcast at the table... Not fun!
My challengers all use these containers and together we have had amazing results!! Next group starts March 26th!! Ready to Go.. just say " Me"!! Let's focus on a healthy lifestyle everyone at the table can enjoy❤️ #healthyfamilymeals#breakfasttacos#containereating#portioncontrol#properportions#preworkoutmeal#paintbynumbermeals#tortillawrap#chefgina#inthekitchen#lovetocook#kitchengoddess#weightlosssupport
(Scroll down to the comments for English version) 😉 .
Buenas tardes #fitfam ! Como la foto de mi anterior desayuno os gustó tanto, hoy os dejo la receta. El FITCOCHO DE CLARAS Y AVENA es un básico en el mundo del fitness que admite muchas versiones: Puedes variar cantidades de ingredientes, el sabor de la harina, variar la temperatura y tiempos de cocción o cocinarlo en el horno, sartén o microondas. ¡No os aburriréis de los fitcochos!
Si a la primera no os salen, no os desaniméis. Cuando yo empecé en esto no tenía ni idea, me salían unos bizcochos horribles, sabían a huevo y nadie quería probarlos 😂. (Deslizad para ver mi progreso culinario jajajaja). Pero poco a poco he ido mejorando y aprendiendo truquitos. Haré otro post de consejos para bizcochos pero en este post os dejo la receta para hacer este de la foto, totalmente adaptable a vuestras necesidades y objetivos! .
INGREDIENTES: (para 2 raciones)
-400ml de claras
-100g de harina de avena (yo usé sabor pepitas de chocolate de #prozis )
-1 zanahoria rallada.
-Una pizca de (mucha) canela + jengibre + nuez moscada.
-Precalentar el horno a 200ºC. Mientras tanto forrar un molde con papel vegetal y poner en un bol la harina, especias y zanahoria, y en otro bol bien limpio y seco las claras.
-Montar las claras a punto de nieve (hasta que hagan picos) y añadir progresivamente los ingredientes secos, con la batidora de varilla pero a menor potencia.
-Poner la masa en el molde y meterlo en el horno: 5 minutos a 200ºC y luego lo bajamos a 170ºC otros 15-20 minutos, dependiendo de tu horno. -Dejar enfriar con la puerta entreabierta del horno y desmoldar.
@Regrann from @syattfitness - 🦄I'm certainly not the greatest wizard to ever live but I do like to think I've learned, at least, a tiddlywink here and a fiddlefaddle there in my time as a coach. One such thing, for example, is how to reduce (or stop) bloating.
☕️Worth noting, there are mannnyyyyyyyyyyyy possible reasons for why you may be getting bloated. And it's impossible for me to tell you what, exactly, is causing it. Professor Trelawney might tell you it’s because you’ve seen the grim..but I wouldn’t pay her any mind. Regardless, if you find yourself chronically bloated you should 100% speak to your doctor (and ask them about IBS and to check for any food intolerances because those are common culprits).
🦄Anyhoodle. Visit to Madam Pomfrey aside, first thing I'd say is quit eating raw veggies and start cooking them. Along those lines, it's smart to reduce (or eliminate) cruciferous veggies because, if you're prone to bloating, they can wreak havoc on your stomach. If you don't know what "cruciferous vegetables" are, you can type those 2 words right into the Google machine and it will tell you, literally, everything you could ever want to know.
☕️Sipping hot water and/or tea is another of my favorite charms that works *really* well. I'm not 100% sure why but, if I had to guess, it makes it easier for the food to be broken down and digested without getting "stuck" and sitting there.
🦄As for the rest, eating smaller/more frequent meals can help with digestion. Probiotics & digestive enzymes get solid reviews but don't work for everyone or everything. Sugar alcohols affect everyone differently but, for what it's worth, I've seen them cause a metric eff ton of bloating in *a lot* of people (myself included) so just be aware. And when in doubt, going on a light walk or bike or doing any low intensity cardio can work wonders in reducing the bloat.
❤🙏I hope this helps and, as always, any questions leave em below💪
Haven’t shared a food photo on my page in quite a while, because they all go on my stories FYI. Here’s myy go-to preworkout meal🍃
What if you simply decided to shift focus?
What is instead of thinking you have to go on a restrictive “diet” to lose weight, you began to see food as fuel? As fueling your body with food that makes you FEEL good?
What if instead of thinking you need to stop eating everything good and go on a “diet”, you simply started making better & healthier choices daily?
What if instead of thinking you need to drastically cut calories and count calories, you focused on fueling you body with enough nutrient dense foods?
What if instead of thinking nutrition has to be so complicated, you began to tell yourself that it can actually be really simple?
Remember we get to CHOOSE what we focus on🖤 #teamnodiet
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Heyho meine Hübschen 💪🔥
Gestern war ein echt fußlastiger Tag, da der Nahverkehr gestreikt hat, Kitas waren den Tag davor geschlossen und gestern wurde kein Müll abgeholt (der steht jetzt überall draußen rum 🤢). Wenigstens schien die Sonne versöhnlich 😁
Ihr seht da oben mein veganes #Frühstück und #Preworkoutmeal . Griessauflauf geht auch ohne 🥚&🥛 lecker 😁 Dieser Auflauf ist super leicht gemacht und sehr wandelbar. Warum hab ich den so lange nicht gemacht? 🙊 Vielleicht weil der Dinkel- und Kamutgrieß ganz hinten im Schrank waren 😂 Ihr könnt auch problemlos nur die Hälfte machen, hab ich schon für euch ausprobiert 🙆 Weichweizengrieß geht bestimmt auch.
Was habt ihr schon viel zu lang nicht mehr gezaubert?🍪🍰🍩🍧🍨
Jetzt zur Sekunde sitze ich in der U-Bahn, das Rückentraining nachholen und melde mich später 💪🙆💚
REZEPT AUS #JULIASLIMITLESSKITCHEN : VEGANER PROTEIN-GRIESSAUFLAUF
🔹60 g Grieß 🔸 30 g Proteinpulver Vanille (oder Grieß oder Mandelmehl)
🔹 750 ml Sojadrink (ungesüßt)
🔹 ca. 20 g Sojamehl
🔹 10 g Backpulver
🔸 Xucker Light @xucker.de nach Geschmack
🔹 200-300 g Beeren/Früchte nach Wahl. Beeren im Winter bitte TK kaufen.
🔹 1 Prise Salz
➡➡➡ Grieß mit Xucker und trockenen Zutaten mischen. Sojadrink mit Salz aufkochen (geht auch in der Mikro schnell) und trockene Zutaten einrühren. Unter Rühren noch mal aufkochen und kurz quellen lassen. Grieß und Beeren in der leicht gefetteten Form verteilen und bei vorgeheizten 180 Grad ca. 20 Minuten backen. Lauwarm am besten, kalt aber auch toll.
🔸 Meine Produkte gibts bei @food4champs. 10% Rabatt könnt ihr mit "nolimits10" sparen 💸 .
⚠ Bitte markiert mich in Text und Bild und nutzt meinen # für ein Dankeschön in meiner Story 🙌
Post enthält WERBUNG!
This looks like a lot of food doesn’t it? This is my random thrown together pre work out meal- and it’s all portion controled. I’ve actually never eaten as much food as I have in this program, and I’m eating in the weight loss meal plan! Meaning I’m eating at a 550 calorie deficit. Most people aren’t eating enough, and if they are they aren’t eating nutrient dense foods. This is a red container (protein) a green (vegetable) and a yellow (carb)- it’s random because I just used what I have but it still gets the job done, now excuse me while I eat all the food to I can build all the lean muscle💪🏻 #eatrealfood#portioncontrol#preworkoutmeal#80dayobsession
I discovered sweet potatoes while living in London 💂
I remember when my lovely cousin @margokargo cooked them for me for the first time. First impression/taste was like something between carrot and pumpkin. Love from the first sight❤
Since then, they've always been in my weekly shopping list 📝
Some good fact about them 👇
Sweet potatoes are rich in many vitamins and minerals, and provide an excellent source of beta-carotene, vitamin C and potassium 💪
The importance of your pre workout!
There are two thing that you can do really with your nutrition before your workout to benefit you
Those are food and caffeine I take advantage of both of these but it doesn’t mean they are necessary. They just may give you that little extra push. Maybe only even 5 lbs or 1 rep but that can build up over time especially if you are talking about hypertrophy. -
So what are the ways you can get these two things. Let’s talk about food first you are going to want to eat some calories 30 minutes/to an hour before your workout and many people respond to different macronutrients I like to have a lot of carbs and some protein I really go for minimal fats because I don’t respond the best to those but some people will like to have a lot of fats or even just a balanced meal with everything so experiment and see what you do the best with.
Now caffeine what I do is I have a cup of coffee that’s it. Many people will take pre workout or have an energy drink. And all of these are good options all though I would stay away from energy drinks and drift towards the others more because many people disagree with that.
Please like share and comment on this post with what you have questions on and share with your friends.