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Pre- Work Out Meal

For your pre-workout meal should be about 2 to 3 hours prior to your exercise. I  personally recommend 30 to 40 grams of a low-glycemic, slow-digesting carbohydrates, such as yams, brown rice, whole grain or Ezekiel bread, beans and red potatoes.  Eating slow-digesting carbs results in a slow, steady rise in blood glucose and, in turn, a moderate release of insulin in the body.  These types of foods are whole, natural carbohydrates, which are much healthier than highly processed and refined carbs that will spike your blood sugar.  These natural carbs will give a more prolonged, sustained release of energy.  Lean sources of protein such as boneless, skinless chicken or fish are excellent for your protein needs.

Post-Workout Meal

For your post-workout meal, I highly recommend eating within 30 to 45 minutes of completing your training to get the maximum benefit for muscle tissue repair and recovery.  Consume a fast-absorbing protein shake with whey protein.  You can also supplement with a slow-absorbing casein protein shake.  Combining the two types of protein will give you the benefit of both fast-acting protein for recovery and fuel for the body as well as sustained supplementation for muscle recovery through the rest of the day.   In addition, you want to supplement with a high-glycemic carbohydrate drink such as orange juice or non-diet sports drink.  The fast-absorbing sugars in these drinks will spike your insulin, thereby aiding in shuttling that protein into the muscle cells as fast as possible.  Once you have had this high-glycemic energy drink within 30 to 45 minutes post-workout, go back to low-glycemic foods and beverages for the rest of the day.

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Fitness apps are among the long list of things that your iPhone or smart phone is now capable of providing.  There are countless apps out there to choose from and obviously some are more effective than others.  Among the many apps to choose from, these are the top 5 I believe to be the most effective for helping you reach your goals as fast and efficiently as possible.  (more…)

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