Toya's Tips!
NUTRITION AND RECOVERY GUIDELINES
Please bring 2 bottles to all workouts. One filled with
plain water to use during the workout and the other filled with your
carbohydrate/protein recovery mix. The recovery bottle must be consumed immediately
after the workout while you are stretching and driving home. The drink
must consist of carbs and protein. Here is a list of carb/protein mixes to
choose from: http://runnerclick.com/best-recovery-drinks-for-runners-reviewed/
Pre-Workout Guide
Eat healthily during the day to avoid any intestinal upset that might impede your training plans. Also eat often and enough that you're adequately fueled for your session to avoid the 'I'm too hungry' excuse.
Eat healthily during the day to avoid any intestinal upset that might impede your training plans. Also eat often and enough that you're adequately fueled for your session to avoid the 'I'm too hungry' excuse.
- Never skip breakfast. Eat at least 500 calories for your morning meal. For example, quickly throw together a fruit smoothie made with yogurt, fruit and juice. Or try cereal topped with nuts, skimmed milk and a piece of fruit.
- Make lunch your main meal of the day. Focus on a big salad, high-quality protein, such as fish, tofu, lean beef, chicken or bread with cooked grain, along with fresh fruit.
- Always eat a mid-afternoon snack. Around three hours before your run, eat a light snack of fruit or an energy bar together with half a pint of water. Then 60-90 minutes before the workout follow guidelines below:
Timing: 60-90 minutes pre-workout,
have a solid, balanced meal containing...
Protein = 0.25g per pound of your target body weight.
Carbs= 0.25g per pound of your target body weight.
Adding fat at this point is fine; use your discretion as long as it fits into your macronutrient goals.
Protein = 0.25g per pound of your target body weight.
Carbs= 0.25g per pound of your target body weight.
Adding fat at this point is fine; use your discretion as long as it fits into your macronutrient goals.
Post Workout Guide
During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you'll need to consume enough carbs to promote substantial insulin release.. As a general rule of thumb, you'll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your "window of opportunity" (the time period in which your muscles will benefit most from nutrition). You'll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight. Consume this drink on your way home from the workout. Eat a well-balanced meal once you are hone.
During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you'll need to consume enough carbs to promote substantial insulin release.. As a general rule of thumb, you'll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your "window of opportunity" (the time period in which your muscles will benefit most from nutrition). You'll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight. Consume this drink on your way home from the workout. Eat a well-balanced meal once you are hone.
Within 30 minutes post-workout, have either a liquid or
solid meal containing...
Protein = 0.2 to 0.4 grams per 2.2 pounds of body weight.
Carbs= 0.8 grams of carbohydrate per 2.2 pounds of body weight.
Amount of fat here doesn't matter as long as your daily target is hit.
Protein = 0.2 to 0.4 grams per 2.2 pounds of body weight.
Carbs= 0.8 grams of carbohydrate per 2.2 pounds of body weight.
Amount of fat here doesn't matter as long as your daily target is hit.
For any questions or more
information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com Website: http://treavisfitness.com/
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