Pre-exercise meal prepping -
This is where most meal prep for muscle gain falls short. Cucumber slices and carrot batons might make you feel virtuous, but an unsatisfying lunch will only set you up for mid-afternoon snacking. Many vegetables are made more nutritious by cooking — and doing so will extend their shelf life, too.
Rapeseed, sesame and olive oils are all good options for sautéing, though extra-virgin olive oil has a lower smoke point save that for your dressings. Heat a large pan on medium-high. Add a dash of oil, then the veg, and season.
Toss well and then cook until tender. On a baking tray, toss your veg with oil and season with salt and pepper. Throw in a few garlic cloves, too.
Roast at °C until golden brown. Applying heat to veg makes it easier for your body to absorb nutrients such as beta-carotene and certain minerals. Boiling vegetables causes nutrients to bleed into the water. Blanching preserves them — as well as keeping the veg crisp.
Bring a pot of water to the boil with a pinch of salt. Throw your veg in and cook until just tender, then immediately transfer to ice water. Drain and pat dry. Plastic containers are light and durable, while glass varieties are less likely to stain and keep food fresher for longer.
Mason jars are ideal for keeping salads fresh , and Bento boxes make packing snacks and lunches super simple. However, there are easy ways to make your pounds stretch even further — they just require a little bit more thought. Keep recipes simple with easy-to-source, affordable ingredients, Long suggests.
Think: potatoes, rice, pasta , lean protein and vegetables. Where possible, buy in bulk, and stick to supermarket own brands for oats, nut milks, and so on. Oh, and buy foods you need to prep yourself, adds Travers.
Now, finding the right recipe is easier said than done. Forget self-indulgent multi-paragraph manifestos — these easy-to-follow recipes from Curry are waffle-free.
You can substitute the shrimp for chicken, tofu, or beef, says Curry, and the brown rice for cauliflower rice. Calories: Protein: 40g Fat: 3g Carbs: 56g. This recipe will make at least two patties.
Macros below represent patties without the burger. Calories: Protein: 44g Fat: 8g Carbs: 3g. Ingredients for the patties:. Ingredients for the burger:. Calories: Protein: 33g Fat: 16g Carbs: 16g. Ingredients for the sauce:.
Ingredients for the layers:. Ingredients for the topping:. Calories: g. Protein: 46G. Ingredients for cauliflower rice:. Ingredients for chicken sauce:. Ingredients for garnish:. Red pepper, red onion, fresh herbs like cilantro or parsley. Calories: Protein: 33G. If you like protein in your smoothie, try consuming half before and half after your workout to avoid feeling too full.
And, having your post-workout meal waiting means one less thing to worry about and clean up! A small carb-rich snack like a small banana is a perfect way to get some quick energy. Adding nut butter such as almond or peanut will add some protein and healthy fat for a balanced snack.
Overnight oats are a great option for those who run late. They are an easy prep meal to whip up and provide sustained energy for longer workouts. Simply combine whole grain oats with your choice of milk or nut milk, some berries, and a drizzle of nut butter in a jar.
Refrigerate overnight, and have it ready for your breakfast! Easy Peanut Butter Chocolate Overnight Oats. Step 1: In a bowl or jar, add the oats and chia seeds. Pour milk over top and stir well. Cover and set in the fridge overnight.
Step 2: In the morning, add the cinnamon and cocoa powder and stir well. Step 3: Top with peanut butter, sliced banana, and cacao nibs. If you have more time to digest your pre-workout foods before a workout, a vegetarian omelet is an excellent choice. Eggs are a great source of protein and are full of amino acids to support muscle repair and recovery.
For a more substantial pre-workout meal, combine your eggs with a piece of toast or a tortilla — this is a great choice before a strenuous strength workout! level up your nutrition game with these freebies. Planning what goes on your plate. Putting the right foods in your grocery cart.
Don't let nutrition derail your race. improve Your performance through a simple and flexible eating style. the Blog. Search for:. The Ultimate Guide to Meal Prepping for Athletes. Hi, I'm. Explore the Blog. incredible value! ENDURANCE EATS. YOUTUBE SERIES. What is meal prepping?
I know for me, cleanup is one of the worst parts about cooking. It can be so time-consuming to clean all of the dishes and wipe everything down after. If you are doing this every day for multiple meals, that time adds up!
When you meal prep, you make larger batches of the meals at once and this saves on the number of times you have to prep and cleanup.
A win-win situation. Makes food convenient and accessible. There is no worse feeling than coming back from a hard workout and having nothing on hand to eat after. You feel tired, exhausted, and hungry or hangry as I like to say.
Meal prepping your food can prevent this feeling. It sets you up for success with easy and convenient meal options. Plan and control your performance nutrition. Performance nutrition goals are specific to you and your training.
Meal prepping encourages you to plan your meals out ahead of time. Takes the guesswork out of meals. Sometimes my brain is foggy and I just am not sure what to eat! If you feel this way too, then meal prep could be beneficial for you.
It helps to take some of the guesswork and thought out of creating meals. When you have certain ingredients made and ready, putting meals together becomes super easy. Here are a few common meal prep mistakes: Too repetitive. No one wants to eat the same exact meal over and over again.
It can be tiring and boring after a couple of times. Try to include some variety in your meal prep so you are more likely to not get sick of it. Overly complicated.
Pre-workouts snacks consumed Pre-exercise meal prepping hours Pre-exercide exercise can maximize results from preppung workout. Eating specific foods at the preppingg Pre-exercise meal prepping can help you trim fat, build muscle, and Pre-exercise meal prepping the energy Holistic approach during your workout. This list of 15 Pre-Workout Snacks are healthy, light, and ideal for meal prep. There are foods that patients with hypothyroidism should avoid to best manage their condition and symptoms such as fatigue, dry skin, thinning hair, puffy face We asked Trainer Kelly to give us a run down on what she eats before and after her workout!
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