Pre- and Post-Workout Meal Favorites

Whether it's for every day life or the months before a competition, food is by far one of the most important items to get me through the day with two kids, writing, and training. I have learned over time certain foods are better than others for a boost before my workout. Each person is different but I prefer to keep my macro-nutrient ratios with a higher content of protein for each meal. I normally consume 25 to 30 grams of protein for each meal and maintain a nutritional program that consists of at least five meals a day.

Pre-work out meals

My pre-work out meals will vary depending on whether or not it's the "off season" or if I'm in "contest prep." During contest prep my nutritional program is very stringent and the foods are simple.Although there are other foods I can eat I've realized, in my case, it takes very little sugar in an item to trigger over indulging. During the off season I prefer to eat clean but still eat what I feel like as long as it's in moderation. I do have some favorite pre-workout snacks that are simple, tasty and satisfying and can be eaten on the way to the gym if I don't have time to eat it beforehand.

Rice Cakes with Peanut butter,Banana and Honey

2 Rice cakes

2 TBSP of honey

1/2 Banana

2 TBSP

Add a tablespoon of peanut butter to each rice cake, as well as, a table spoon of drizzled honey. Slice the banana thinly and place it along the top of the peanut butter and honey. The total calories for both cakes are 438 calories. The macro-nutrient break down is as follows: 10grams of protein, 69grams of carbs, 16grams fat.The nature of my training is tough and though it seems like a lot of calories this is the perfect snack for me. I always eat a carbohydrate with a protein because they work together to give me fuel and support muscle growth.

Lower Carbohydrate Version

For someone who's on a lower carbohydrate diet or just watching their sugar intake make substitutions with natural peanut butter and half of a thinly sliced apple. This will reduce the calories to 294 and the macro-nutrient breakdown is as follows: 10grams protein, 16grams fat and 31grams carbohydrates. Remember, each product will differ so these numbers may be off by a few calories. If you prefer to eat the banana exclude the honey which is high in carbohydrates and calories.

Post-work Out meal

After a hard workout I prefer to eat a full meal because my work out usually ends around lunch time. I still eat a meal that entails a higher protein content with a lower fat and carbohydrate ratio. I like to keep the carbohydrates lower in the afternoon because I am less active and want to be sure to use most of the calories before I head to bed in the evening.

Chicken, Sweet Potato are Veggies

1 Chicken breast

3-5oz Sweet potato

Veggies

Chicken breast, sweet potato and veggies are staples for my after workout meal and I keep bulk amounts in my freezer or fridge in case I'm in a hurry for a quick meal. I usually add one pack of Splenda and cinnamon for flavor. This meal is around 364calories with 40grams of protein, 35grams of carbohydrates and 8grams of fat.