protein + carb pre workout for energy, protein + carb post workout for recovery and muscle repair.
Your menu looks ok, but your meal with just a protein and veggies should have a carb. And make sure you have some healthy fats in your diet!
Fruit and peanut butter or protein shakes and nuts make great snacks
I usually eat egg whites, oats and berries before a run, then something like a tuna or turkey sandwich with light mayo and veggies after. SOmetimes I have chicken stirfry after depending on the time of day of my run.
I am in recovery, working on my health, and working on loving myself
" Be comfortable in your genes!"
"If you live life then you become what you are."- DMB
Hi Jackie, I run 4 times a week and ST twice a week. It took me awhile to find the right balance to fuel my runs and stabilize my weight.
I have found that I needed to fuel with more carbs on running days with some protein afterwards for muscle repair. On weight lifting days I always have a protein shake after for muscle repair, but I don't need as much carbs on these days.
Hope that helps!!!
GOALS FOR 2009
Maintain a healthy weight and lifestyle (110-118lbs)
Run 1000miles in 2009
Strength train three times weekly
Run 2 out of Province Half Marathons:-
Personal motto:- Without sacrafice there is no victory!!!
I am posting this question on two team that I am on….Runner’s Café and Eating Clean because I want get opinions from both points of view!!!
I have recently started running and noticed my weight has been fluctuating a little…nothing I am too worried about but I am wondering if I am eating the right things at the right times to maximize my workouts and increase my training outcome!!!
I basically eat 6 times a day but am only really concerned with the first 4 that surround my workout…
Breakfast #1 7:30–Smoothie with Whey protein, almond milk with fruit on gym day (running and ST) and no fruit on non gym day (stationary bike or yoga)
Breakfast #2-10:00 ½ Whole wheat pita with 2-3 oz turkey or eggs with low fat cheese OR ½ cup cottage cheese with mixed fruit and high fiber cereal
Lunch- 1:00 5-6 oz Lean protein and lots of mixed veggies
Mid-afternoon snack 3:30- whichever snack I didn’t have earlier
What do you eat before and after you run/workout??? Does it matter or would it make a difference which snack I eat when…I guess I’m wondering if my carb distribution is beneficial to my workouts???
Any suggestions or input would be greatly appreciated!!!
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