Rule #3: Combine lean protein, complex carbs and healthy fats at every meal.
Snacks are easy as most of you know during the week, I exercise in the early am and midday so I try to eat before and after I train. I have found that my energy levels stay sharp, both mentally and physically, throughout my workouts—and helps my body recover better afterwards.
For my short workouts I use a 2:1 ratio of carb to protein and for my longer workouts, intense sessions I use a 3:1 ratio – I find I need the extra carbs to help refuel my depleted energy stores.
So keeping my ratios in mind, I aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after my workout
Pre-workout snack I workout and then I have Post workout snack which is my Breakfast.
My lunch is my biggest meal of the day. I love raw veggies, fruit and complex carbs. Protein is always a must also.
Small snack to hold me over 200-300 calorie protein carb ratio.
My dinner is the smallest meal of my day. Think about it. Does it make sense to fill yourself up with calories you win’t burn off after dinner? My meal is a serving of protein, veggies and I spilt a sweet potato or baked potato, and I always measure grains and pasta.
By feeding your muscles with high-quality foods especially lean protein and complex carbohydrates it will help you maintain a healthy body.