Pre-workout: easily digestible foods
-4 or more hours before: protein and a carb
Eggs, chicken, veggies, fruit, PB, toast
-2 hours before: quick carb and protein
Smoothie, protein shake, nuts and seeds, oats
-30-1 hour before: quick carb
Banana, dried fruit
***Remember the closer it is to your workout time the less you want to eat so food is not sitting in your stomach*** You do not need a ton of food to fuel you right before a workout, just something easily digested.
Post-workout: higher protein and carb to refuel
-yogurt and fruit
-PB
-turkey, rice, veggies
-pretzels
***Timing doesn’t actually matter, as long as it is within 2 hours after, does not need to be immediately after but follow your hunger cues***
Also just a general reminder for everyone: post workout bloat is a real thing! It does go away, just the blood flow going back to your organs from your arms and legs that needed them more during your workout.
How to not feel hungry throughout the day:
Ask yourself this question first…...are you hungry or are you dehydrated? Do you follow your hunger cues or do you ignore them? Do you recognize them when they happen? Are you able to eat when they happen (possible work constraints)? How long have you been in a calorie deficit? Might be time to “reverse diet”. This is where we start!! Every single body is different so we all need to be consuming different foods, food timing, and portion sizes. You have to put in the work to figure out what your body likes. It takes time and I know that is not what you all want to hear but it is the cold hard truth. Some people need 3 meals a day and 2 snacks, others only eat snacks every 1-2 hours throughout the entire day. Your body will tell you what it wants, likes, and needs. You just have to pay attention and listen to it!
