The following eating strategies are essential for getting the most out of your workouts.
Break the Fast. The purpose of all training is to get better, and it’s hard to do so if you’re not fueled properly. When you wake up, your carbohydrate stores are a little low, so topping them off in the morning by “breaking the fast” will improve energy throughout the day. Breakfast also gives you the opportunity to improve your hydration status.
The 15-minute Rule. The one hour break between conditioning and strength training is important as well. The nutrition focus should be on getting fluids and carbohydrates. For maximum absorption, drink four ounces every 15 minutes to improve energy and hydration. A sports drink can replenish energy stores from the hard conditioning workout and provide energy for the strength training.
Carbs and Protein. After the strength workout, carbohydrates and protein combined seem to promote a better muscle building response, but the window of recovery is short, about 45 minutes. Postworkout, hydration may be an issue as well. A carbohydrate-protein drink within 15 to 30 minutes post-workout and a meal within the next two hours will set you up for the next day’s training session.
Sample Meal Plan
Spread out your food consumption by including five to six small meals per day. This will keep your metabolism up and help you avoid overeating. You should feel comfortable, but not stuffed.
Breakfast
3 scrambled eggs
4 oz of orange juice
1 bagel with 1 tbsp cream cheese
1 medium banana
Post-conditioning snack
6-8 oz sports drink or an
energy bar
Post-Workout
Carbohydrate/protein drink
Lunch
4 turkey slices on whole wheat bread
2C fruit juice
½ C tossed salad
1C mixed greens and veggies on sandwich
1C cut fruit
Dinner
1½ C rice or pasta
2 servings (½ C each) of vegetables
1 grilled chicken breast
8 oz Gatorade and water
Snack [if hungry at night]
½ C of yogurt
PB&J sandwich
Drink at least two to three liters of water every day. Staying hydrated will help performance and speed recovery.
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The following eating strategies are essential for getting the most out of your workouts.
Break the Fast. The purpose of all training is to get better, and it’s hard to do so if you’re not fueled properly. When you wake up, your carbohydrate stores are a little low, so topping them off in the morning by “breaking the fast” will improve energy throughout the day. Breakfast also gives you the opportunity to improve your hydration status.
The 15-minute Rule. The one hour break between conditioning and strength training is important as well. The nutrition focus should be on getting fluids and carbohydrates. For maximum absorption, drink four ounces every 15 minutes to improve energy and hydration. A sports drink can replenish energy stores from the hard conditioning workout and provide energy for the strength training.
Carbs and Protein. After the strength workout, carbohydrates and protein combined seem to promote a better muscle building response, but the window of recovery is short, about 45 minutes. Postworkout, hydration may be an issue as well. A carbohydrate-protein drink within 15 to 30 minutes post-workout and a meal within the next two hours will set you up for the next day’s training session.
Sample Meal Plan
Spread out your food consumption by including five to six small meals per day. This will keep your metabolism up and help you avoid overeating. You should feel comfortable, but not stuffed.
Breakfast
3 scrambled eggs
4 oz of orange juice
1 bagel with 1 tbsp cream cheese
1 medium banana
Post-conditioning snack
6-8 oz sports drink or an
energy bar
Post-Workout
Carbohydrate/protein drink
Lunch
4 turkey slices on whole wheat bread
2C fruit juice
½ C tossed salad
1C mixed greens and veggies on sandwich
1C cut fruit
Dinner
1½ C rice or pasta
2 servings (½ C each) of vegetables
1 grilled chicken breast
8 oz Gatorade and water
Snack [if hungry at night]
½ C of yogurt
PB&J sandwich
Drink at least two to three liters of water every day. Staying hydrated will help performance and speed recovery.