Guide to Pre and Post-Workout Meal Planning

 No matter what your form of exercise, Strength Training or Cardio Training & Conditioning, you always want to “Feed Your Need”! Without the proper fuel, all your fitness efforts (hours in the gym) can become pointless when you don’t feed your tool (the body) properly to match your performance on a daily basis!

AM Workout Meal Plan

Pre-workout meal if you can eat early: 1protien, 1 complex carb, 1 simple carb, 16oz water
If you can’t eat early: choose 1 c sports drink, or 8-16oz of caffeinated tea or coffee. Sip water on your way to the gym and continue to drink through your workout.

For optimal recovery: have 1-2 c of sports drink or high-carb recovery drink with 20-30gr of protein powder added immediately after your workout.
Post-workout meal: 1 or 2 complex carbs, 1 protein, 1 simple carb, 16oz water
After an intense workout session = 3:1 ration of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair

Midday Workout Meal Plan

Pre-workout snack is essential 1-2 hours before training: 1 simple carb and 1 protein (Supplement Shake)
For Optimal Recovery: have 1-2c of sports drink or high carb recovery drink with 206-30gr of protein powder added immediately after workout
Post workout meal: 1protein, 1 complex carb, protein drink, 16 oz water
To gain mass: pre-workout snack = carb grams = to 1/2 your body weight
After an intense workout session: 3:1 ratio of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair

 

PM Workout Meal Plan

Pre-workout snack is essential 1-2 hours before training: 1 simple carb, 1 protein (Supplement Shake), and 16oz of water
For optimal recovery: have 1-2c sports drink or high carb recovery drink with 20-30 gr of protein poweder added immediately after workout
Post workout Meal: 4-8oz protein, 2c pasta or rice, 1 fibrous car, 16oz water
To gain mass, pre-workout snack: grab grams = 1/2 of your body weight
• Even if you limit your carb intake at night, you still need a carb infusion after training. If you choose a high protein, low-carb post workout meal, you might as well say goodbye to your muscle gains!

 

EMPOWER THOUGHT: “Learn how to Feed your Need! Learn how to Fuel your Tool!” ~ Sherry Derossett CNC-CPT

Other Articles You May Enjoy:

Top 4 Healthy Diets


email

3 thoughts on “Guide to Pre and Post-Workout Meal Planning

  1. I like the helpful info you supply in your articles. I’ll bookmark your blog and take a look at again here frequently. I am somewhat sure I will be informed lots of new stuff proper here! Good luck for the next!

    • Thank you for the feedback! To follow my daily posts, inspirations, fitness updates and
      nutrition information you can join my Open Group on FaceBook, Personal Power People- Health & Fitness.

Comments are closed.