Timing of Meals and Quick Tips – Courtney Werner

[vc_row][vc_column][vc_column_text]

Timing Out Meals and Quick Tips
By Courtney Werner
Timing​: ​Many of you may feel you know what “healthy” foods are versus “unhealthy” foods. Unfortunately, more often than not, we are tricked into believing what is healthy based on how labels read and the jargon used. For example, food labels with “Cauliflower Mac and Cheese” may sound healthy, but truthfully it may have more calories and fat in it than Kraft Mac and Cheese. We think if it’s Paleo, we can consume as much as we want, but the fat content is probably higher than a non-Paleo meal. There is a lot to navigate with regards to eating healthy. Today I’m going to touch on when is the appropriate time to eat to maximize energy and recovery for your workout, as well as a few tips on how to live a lifestyle that includes eating healthy- without too many restrictions.
Based on eatright.org, it is recommended you consume protein and carbs 1-3 hours prior to working out. It has been shown that protein primes the muscles with amino acids, and the carbs fuel your body for the workout ahead. If you are the type of person who prefers to not eat before, eat lighter carbs that are easily digestible, such as fruit, energy bars, yogurt- something that will not affect your stomach-but provide the energy you need to sustain yourself for the hour long workout.
During your workout it is important to remain hydrated, having a water bottle on hand to take a couple of sips during the warmup, while standing at the board, and during the workout will help you to remain hydrated. I am the type of person that prefers to not drink while working out, but I make sure to hydrate plenty beforehand as well as right after. Try out all of the options to see what works best for you.
Within the hour of completing your workout, you want to make sure to replenish and rebuild your muscles. Eating protein will ensure your muscles are appropriately fueled to rebuild themselves. Good proteins to consume post workout are salmon, chicken, eggs, or a protein shake. You also need carbohydrates to refuel your body for restoring your glycogen stores. Sweet potatoes, chocolate milk, rice and fruits are all appropriate carbs to consume after a workout.
Tips: ​My biggest tip when shopping at the grocery store is to shop along the perimeter of the store. You should not need to go in the inner aisles for the bulk of your food. Fruits, veggies, and meats are hopefully the basis of your meals.
That being said, I strongly believe for the everyday person, that moderation is key, and that we all need to live a little with regards to being happy with what we consume daily. Making sure to have a starch, veggie, and meat (or protein source) is the most important first step you can take when planning out your meals. Once you’ve cleaned up your meals to include each of those in moderation (and without processed foods), you will then be able to consider the appropriate carbs, proteins and fat amounts for each meal. Do not cut everything out at once, small steps to achieve a big goal will help to make your goals more attainable.
Recap: ​If you workout in the mornings, try to wake up early enough to consume an energy source to sustain you throughout the whole workout. If you train in the evening, make sure to have a snack between your lunch and when you workout. If you know you won’t have a chance to have a well balanced meal within an hour of working out, have a snack on hand to have post workout. You don’t want to starve your muscles of the much needed recovery they need after a workout. Shop the perimeter of the store, and be proud of what you eat daily. Bodies are made in the kitchen, if you work hard in the gym, work just as hard in the kitchen!

[/vc_column_text][/vc_column][/vc_row]

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below to schedule a
brief phone call for your free visit.

You can choose a free trial workout or an in-person
meeting to discuss what you want to accomplish..
We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

We offer our drop ins to experienced members of another crossfit affiliate. If you would like to reserve a spot, simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

1211 Allen Court Rocky River, OH 44116

PHONE:

GIVE US A CALL
(216) 812-7841

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our coaches
will send you information
on getting started