Everyone wants to know the secret formula to working out and while they know the answer, they always fight it. For those of you who don’t know, the answer is nutrition.

While it may seem perplexing to think that most of the gains you make inside a gym come from outside of it, you’ll be happy to know that a few simple tweaks to your nutrition and dietary plans can yield wonderous results.

The results you get from your workouts are dependent on the level of intensity you train at. In order to sustain that high level of intensity, you need to fuel your body.

The fuel for your body comes in the form of energy provided by the foods you eat. While there  are other components involved in a great workout program, the greatest factor is your nutritional intake.

Best Healthy Pre-Workout Options For Women

Nutrients: 20g of Carbohydrates & 10g of Protein

Pre-Workout Meal #1 

  • 1/2 Scoop of Whey Protein Powder
  • 8oz of Natural Orange Juice

Pre-Workout Meal #2

  • 1/4 Cup of Greek Yogurt with 1/2 cup of frozen berries

Pre-Workout Meal #3

  • 1/2 a 1.5oz Turkey Sandwich + 1 cup of frozen berries

Woman Nutrition

Best Healthy Pre-Workout Options For Men

Nutrients: 30g of carbohydrates & 20-25g of protein

Pre-Workout Meal #1 

  • 1 Scoop of Whey Protein 
  • 12oz of 100% Natural Orange Juice

Pre-Workout Meal #2

  • 1/2 cup of Greek Yogurt with 1 cup of berries 
  • 1/2 Table spoon of Organic or Natural Honey

Pre-Workout Meal #3

  • 3 oz Turkey Sandwich on Whole Wheat or Gluten Free bread

Preworkout Meal

Best Healthy Post-Workout Options For Women

Nutrients: 40g of Carbohydrates, 20g of Protein

Post-Workout Meal #1 

  • 1 Scoop of Whey Protein Powder
  • 1 Banana + 1 Cup of Strawberries

Post-Workout Meal #2

  • 1/2 Cup Greek Yogurt with 1 Cup of Berries
  • 1 Table spoon of Organic or Natural Honey

Post-Workout Meal #3

  • 1/2 3oz Turkey sandwich
  • Salad with light dressing

 Best Healthy Post-Workout Options For Men

Nutrients: 60g of Carbohydrates, 35g of Protein

Post-Workout Meal #1 

  • 2 Scoops of Whey Protein Powder
  • 1 Banana + 1 Cup of Strawberries + 1 Cup of Blueberries

Post-Workout Meal #2

  • 3/4 Cup Greek Yogurt with 1 cup of Berries
  • 1 Table spoon of Organic or Natural Honey
  • 1 Banana

Post-Workout Meal #3

  • 5oz Turkey Sandwich on Whole Wheat Bread
  • 1 Banana

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