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Eat This For Workout Results

What you eat before and after a workout can have a big impact on the results that you see. To make the most of your efforts, follow these tips from Juan Carlos Sim, a Poliquin strength coach and Bio-signature practitioner with years of functional medicine experience and the owner of Workout RD, an elite personal training facility in the Dominican Republic. And whenever possible, choose high-quality nutrition: organic, grass-fed or wild, and stay away from artificial flavors and colors.

Before a workout Pre-workout snacks should be eaten approximately 1 to1 .5 hours before training. Portion size is important and should be kept to around 4 ounces so that training doesnt interfere with digestion. Make sure you are properly hydrated; dehydration will keep you from seeing results.

If you are strength training, your pre-workout meal should include caffeine, almonds or avocados, all of which trigger dopamine release. Dopamine is involved in motivation, drive, interest and muscle control and function and these neurotransmitters can affect athletic performance.

Try wild caught salmon with a handful of almonds, Carpaccio made from grass-fed beef paired with avocado, or 2-3 sardines with a small portion of caviar.

These combinations will have a positive effect on the nervous system, especially when combined with a small cup of organic coffee or green tea. For added variety, berries are a good option since they dont interfere with dopamine levels. Always avoid carbohydrates and sugars; they increase serotonin instead of dopamine.

If you want to increase your muscle mass, you should aim to increase your insulin levels before working out. The optimal pre-workout meal should include a serving of lean protein such as fish, turkey, or egg whites along with a complex carbohydrate that is either the same size as the protein or a little larger (sweet potato or wild rice).

After a workout To increase both strength and muscle mass, your post-workout meal should contain both protein and carbohydrates.

A  liquid meal, like whey protein, should contain a ratio of 1 gram of protein for every 4 grams of carbohydrates and should be consumed right after your workout.

Adding a green drink (a combination of spinach, kale, cucumbers, celery, and other greens) to your routine can help speed recovery by up to 50 percent by increasing alkalinity and counteracting the effects of the lactic acid produced by strength-training.

Liquid meals should be followed about an hour later by a snack containing a lean protein and a complex carbohydrate of the same size or a little larger. Good options include egg whites and oatmeal, turkey and a sweet potato, or chicken and wild rice.

Want to lose weight? If fat loss is your goal, Sim recommends working out first thing in the morning on an empty stomach. This forces the body to use its own energy stores and break down fat for energy.

Instead of having a post-workout snack, aim to have a full meal (preferably breakfast) about an hour after your workout. Portion control is important, make sure you are consuming fewer calories than you burn throughout the day.

CrossFit and nutrition CrossFit has become increasingly popular and is a competitive sport for some enthusiasts. Dane Wilson, a CrossFit coach and private trainer at GSX CrossFit in Fort Worth, TX, recommends following a Paleo style diet for optimal results.

Dane suggests a pre-workout snack containing fats and green vegetables and 20 to 40 grams of lean protein (broccoli, chicken breast and a handful of almonds).

Within an hour of completing a workout, eat a portion of lean protein and some carbohydrates. Try kale with fish or chicken breasts paired with an apple or sweet potato.

These nutritional tweaks can make a huge difference if you havent been seeing the results you want. Remember: you can never out-train a poor diet.

Jacqueline Banks is a certified holistic health counselor and busy mother.  Her focus is on helping other busy moms in all stages of motherhood keep themselves and their little ones healthy and happy.  She uses natural and organic solutions to solve individual health problems and promote clean living. Check out her website at www.jbholistic.com[1].   

References

  1. ^ www.jbholistic.com (www.jbholistic.com)

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Resources:

6 tips for frugal home workouts Bankrate, Inc.

Feeling frugal, but still want to exercise? Here are six tips for cheap workouts at home. http://www.bankrate.com/financing/saving-money/6-tips-for-frugal-home-workouts/

Workout Tips For The Outdoors | FOX17online.com

In today's Fit on Fox we look at a few exercises you can do outside in the yard. http://fox17online.com/2013/04/26/workout-tips-for-the-outdoors/

TWO Books The Ultimate Guitar Workout & 1001 Guitar Tip & Tricks

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MUSCLE AND FITNESS MAGAZINE 378 workout tips Protein Lean muscle Superfoods

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Comments

    • XP
    • May 1, 2013
    Reply

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

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      • HealthNut
      • May 1, 2013
      Reply

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

      View Comment
  1. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      Squats….work a treat, trust me!

      View Comment
  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!

      View Comment
  3. Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

      View Comment
    • Ben
    • May 1, 2013
    Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment
  4. Reply

    Does Anyone Have Any Good “at Home” Workout Tips To Tone Stomach, Thighs And Butt? I’m not overweight or anything, I would just like to have a body that is more toned and healthy looking. I just need some workout tips that i can do at home in order to get rid of the fat; and tone my belly, thighs and ass. I DO NOT WANT ANYTHING THAT HAS TO DO WITH DIETING, JUST EXERCISE. Thank-you 🙂

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      I know this sounds vague, but just use youtube. it’s awesome because you don’t have to buy an expensive dvd or anything and because you can specify exactly what you want to tone. You can search like “inner thigh workout” then choose from a bunch. Same with butt and stomach. There are some great variations. But, don’t expect perfect results from just working out. How you look is mainly due to your diet. Exercise just aids in that and tones you.

      Good luck

      View Comment
  5. How Do I Get A Body Like This? Any Workout Tips? I wanna get a body like hayden panattieres from the kohls candies ad. Or a body like Miley Cyrus for that matter. I carry lotsa weight around my middle waist, upper arms, thighs and calves, back, and neck. pretty much everywhere! any workout tips for a teen who totally wants a flat stomach and cute body?

    View Comment
      • HealthNut
      • May 1, 2013
      Reply

      Try counting calories. 2400 is the maximum a person should usually intake per day (and I say usually because there are special occasions like birthdays and weddings where it’s kind of hard to stay under 2400 calories), and eventually (I say eventually because your diet probably gives you 4000-5000 calories right now, that’s what mine was) if you want to lose weight faster stay between 2000-2200 calories. Of course, if you’re diet includes fast food and Starbucks, 2400 is fine. Go to http://www.calorieking.com and look up calorie content of foods you eat, or you can buy their book, which might be handier. Combined with exercise, this is a great way to lose weight and isn’t risky like diet pills or miracle diets.

      View Comment

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