ssalch Posted January 7, 2015 Share Posted January 7, 2015 I'm on day 3 of my journey and very excited. My problem is my workout schedule and how to fit in my meals. I work out twice a day, first from 5:30-6:30am and the second around lunchtime. I can eat a boiled egg before my morning workout, then do I just do meal 1 at the office around 7:30am? Cashews before my lunch workout then meal 2 after? This is confusing! I'm used to snacking on fruits and nuts during the day but I want to follow the program as closely as possible. Thank you! Link to comment Share on other sites More sharing options...
Moderators Tom Denham Posted January 7, 2015 Moderators Share Posted January 7, 2015 Working out strenuously means that you need extra nutrition to support the extra demand on your muscles. The ideal is to add additional food before a workout as a signal to the body to get ready for exercise and then more food immediately after the workout to support muscle recovery. These pre- and post-workout meals are independent of your basic three meals per day. So if you followed the plan perfectly, you would eat 5 times on a day you workout once and 7 times on a day you workout twice. Pre- and post-workout meals are specialized. Protein and fat before a workout. Lean protein and optionally starchy veggies afterwards. I often skip pre-workout food and always eat only a small amount when I do consume one. You can use a regular meal as a post-workout meal in a time crunch, but you will lose some of the value because main meals do not make ideal post-workout meals. If one or more of your workouts is not strenuous, you may not need extra nutrition. For example, I am careful to eat lean protein after a heavy weight lifting session, but do not eat a special meal after 90 minutes of yoga. I personally would not eat a special meal after jogging 5 miles, but some runners may need the extra nutrition after such a run. Whatever you do, don't snack on fruit and nuts during the day. Link to comment Share on other sites More sharing options...
ssalch Posted January 8, 2015 Author Share Posted January 8, 2015 Thank you so much! That does help. Usually one of my daily workouts is a 60 min yoga session so I'll abstain from the pre-w/o meal. I'm on day 4 today and I will stop the snacking. Hopefully I didn't do too much damage during the first 3 days! Link to comment Share on other sites More sharing options...
bobbihall1 Posted January 12, 2015 Share Posted January 12, 2015 I just posted a similar question, but didn't see this post beforehand. Thank you for the info. I had to travel for work this weekend and snack on Lara Bars and fruit. Now, I feel sad. Link to comment Share on other sites More sharing options...
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