Fuel your body if you expect to get an incredible work out with energy to spare. If you feel sluggish and wobble legged while working out, it might be something you ate, or didn’t eat. What you eat can make a difference in between running on fuel and running on fumes. If you want to have a good work out follow a simple nutrition plan.
We’re not talking about reworking your entire diet. No pills or powders, no health store purchases. We’re talking about a plan for a man who has a job, family, and doesn’t have time to spend on complicated meal plans. We’re talking about a plan designed to give you an added performance punch. It’s aimed at the guy who lifts weights a lunch time, but if you work out in the morning or after work, you can make a few adjustments.
When you get out of bed in the morning drink a large glass of water. You know that you should drink 8 glasses of water a day but if you work out hard you will need two or three more glasses of water per day. It’s the key to enhancing your performance at the gym. Even mild dehydration can leave you feeling weak. So load up before you get dressed.
For breakfast you need glucose. You find them in complex carbohydrates that your body breaks down into glucose. Their highest concentration is found in breads and cereals. The key is to eat carbs early because it takes your body hours to break them down and turn them into energy. A lack of carbohydrates will limit you in almost everything you do. For a power packed packed breakfast start your day with one of the following combinations.
One bagel, a piece of fruit and a bowl of skim milk with cereal.
A bowl of grits or oatmeal. sprinkle some wheat germ on top for extra vitamin E.
10 A.M. Snack: By now you are at work. Stop. Grab a carton of non fat yogurt. Taking a yogurt will add protein, which you need to add muscle. A cup of yogurt is just the right amount of protein you need. You only need so much and no more to maintain your body functions. the rest, such as a half pound of meat, will end up being stored as fat.
11 A.M. Take another glass of water. It takes water to utilize your protein more efficiently. Protein without water can put a strain on the liver and kidneys. So have a glass of water at every snack break and meal. Better yet, have a large water bottle near you so you can drink throughout the day. Have a banana with your water.
11:30 A.M. Take time for one or two cups of coffee. Caffeine helps you burn more fat when you work out. It also temporarily increases levels of fatty acids which maximize the amount of fat that burns during exercise.
Noon: It’s workout time. Now get busy and work it. Drink a glass of water every 20 minutes for your sweat loss and make sure it’s cool. Your body absorbs cold water faster than warm. Finish your workout and take out your brown bag and have a pair of big soft pretzels or a pasta salad, baked potato, or a sandwich. Either one will give you at least 100 calories worth of carbs which is what you need right now. Eating carbs after exercise is important for replenishing glucose stores. You might want to include a slice of turkey or chicken for a little protein.
4 P.M. Have a small chunk of cheddar cheese, skim milk or yogurt.
6:30 P.M. Have your supper. Start with a spinach salad, toss in a few walnuts and top with a little olive oil and vinegar. Add stir fried beef with broccoli and green pepper. Have a baked potato, sweet or Irish.
9 P.M. Call it dessert. Have a fruit, frozen yogurt, gingersnaps, fig bar, graham crackers, melon slice, or vanilla wafers.