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Pre and Post-Workout Meals

To go full throttle at boot camp or small group, we need to eat right.  But the definition of “right” changes depending on the nature of upcoming or recently completed activities.

Thankfully, “The Bikini Chef” Susan Irby, host of “Bikini Lifestyles” on KABC AM 790 and author of myriad healthy cookbooks including the latest Substitute Yourself Skinny, offers guidelines (and her very own recipes) for eating before and after our various workouts:

Susan Irby – who hosts the likes of Venus Williams, Billy Bush and Wolfgang Puck on her radio show – is a runner herself and stresses the importance of hydration.  Before and after a workout, one absolutely must drink water!  When it comes to actual nourishment, she explains, “Food is like fuel for your body.  And, like gas in your car, the longer the journey the more gas you’re going to need. So, if your workout is longer or more intense, you’re going to need different types and amounts of food.”

Skipping meals altogether is a big mistake: “People fall into the trap of not eating before or after, but then their workouts will start to take away from carbohydrate and muscle resources that they already have.”

Each genre of workout demands a different meal before and afterward to help maintain energy, but also balance the body for maximum results.

Cardio:
Before: Before you go bouncing around, you don’t want to eat food that might make you nauseous as your stomach is jostled.  Because of the physicality of the exercise, you’ll need a little more energy, but you don’t want a heavy meal.  For a midday cardio workout, eat a healthy snack beforehand and your actual lunch afterward.  Again, high-fiber foods break down well, so eat a banana, trail mix or an energy bar.  You mainly need energy and you’re going to get that from healthier carbs, fruits, grains and good fats like nuts.
For Example: A high protein and fiber KIRSCHBAR (in Coffee Mocha, Almond Crunch or Cookies & Cream) from trainer David Kirsch.

After:  For lunch, after your workout, choose a salad with mixed greens and some lean protein like chicken breast or grilled fish.  Stay away from bottled dressings or anything that has high fat content.  You’ve worked your metabolism up and your muscles are hungry, so it’s going to absorb that protein right into your muscles.  If you eat high fat or processed foods, your body won’t know what to do with them and all that wonderful calorie-burning metabolism you’ve built up, will actually get slowed back down.
For Example: A lean turkey sandwich or burger (served on a portobello mushroom as Irby does, below) would work well too!

Strength Training:
Before:  Eat 2 to 3 ounces of protein before you work out and, again, stay away from heavy meals.  Your muscles are going to be working extra hard, so they need that type of food to sustain you throughout the workout.  Your body is depleting those resources, so you need to introduce them back in. Portion control is also really important because, if you consume too much, your muscles will focus on digesting that food instead of the workout.
For Example: A turkey breast or protein shake.

After:  After a good strength training workout, eat 4 to 6 ounces of protein and healthy grains like brown or Basmati rice.  Stay away from heavier starches like potatoes and reward your body with yummy pieces of grilled fish or shrimp and vegetables.  For a balanced meal, it’s very important to include high fiber veggies like with your protein.
For Example: A piece of salmon with kale or Irby’s grilled shrimp salad.

Adds Irby, “I wish people would eat this way most of the time anyway because they would have more energy and also find that they can actually even eat a little bit more.  If you eat the right kinds of foods, then your body is going to consume them correctly.”

Sources: http://www.self.com

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