As I have mentioned in my previous diet post, I drink a cup of water with 1 scoop of my whey protein (only 50cal) as soon as I wake up. The protein is all natural and doesn’t have any taste.
This was our breakfast. We had an egg omelette, plate of cooked veggies, green tea, coffee, and water.
We eat veggies in every one of our meals. This is a mix of cauliflower, broccoli, mashrooms and onions.
The omellete is made out of 4 whole eggs, about 1 cup of egg whites, and 3 thin slices of turkey bacon.
This was my portion. I spiced it up with some lemon pepper and it was really yummy. Ok, I’ll admit it. I had one more piece of the delicious omelette.
I drink a cup of green tea with every meal and at least one glass of water. Freddy also had a coffee with his breakfast.
We had an ice cream as a snack. Surprised? :) It’s not a regular ice cream of course. I made this one out of frozen non-fat plain yogurt, almond milk, 1/4 cup of raw pecans, 1 Tbls of ground flax seeds, about 1tblsp of vanilla extract, about 2tsp of stevia, and 1 scoop of my whey protein. This ice-cream is loaded with protein and good fats, which makes it also guilt-free ;)
I took my greens supplement just before I had this amazing ice cream.
I took my greens supplement just before I had this amazing ice cream.
For lunch we had a roasted chicken and fresh salad. I like chicken thighs and Freddy prefers chicken breasts which is great, because it makes sharing way easier.
The afternoon meal was super light – just a fresh veggie salad dusted with our flavour-less protein. This is very convenient, because sometimes I like to enjoy salads or even cooked veggies, without having to prepare foods that are rich in protein.
Our dinner was delicious as well. We each had a buffalo steak – something that I have never tried before. I prepared it in a sauce pan using only water and spices, and it seems to be leaner than regular beef steak – it’s not greasy and it’s very tasty. We had another portion of fresh salad. The salad was made out of baby spinach, bell peppers, tomatoes, celery, avocado, and pine nuts. As a dressing I used 1 tbls of extra virgin olive oil and 1tbls of balsamic vinegar.
As for the supplements, I take two tablets of omega-3 fish oil every day. I didn’t have to take too many greens yesterday since I had enough of veggies throughout the day and I took my protein 3 times – first thing in the morning with a glass of water to kick start my metabolism, with my ice cream, and once more with my salad.
On a side note, for today’s workout you can choose any of the older routines on the site. I am going back to do the “Grab Your Balls Workout“ :)
We will be back tomorrow with a completely new workout routine for you guys so make sure not to miss your training!
As for the supplements, I take two tablets of omega-3 fish oil every day. I didn’t have to take too many greens yesterday since I had enough of veggies throughout the day and I took my protein 3 times – first thing in the morning with a glass of water to kick start my metabolism, with my ice cream, and once more with my salad.
On a side note, for today’s workout you can choose any of the older routines on the site. I am going back to do the “Grab Your Balls Workout“ :)
We will be back tomorrow with a completely new workout routine for you guys so make sure not to miss your training!
Post Workout Granola Protein Bars
I made these bars yesterday so that we would have a nice treat after our workouts and they were really delicious. Freddy couldn’t stop eating them and Charlie stole one bar from the kitchen table when I wasn’t looking :)
The recipe is super simple. Preheat the oven for 175ºC and then follow the steps below.
Enjoy,
Zuzana.
P.S. Remember that if your goal is fat loss, then you can eat these bars only after your workout. If you have more modest goals or better tolerance for carbs, you can have them also for your breakfast. Everyone who is naturally skinny and wants to put on some muscles can have them also throughout the day – but do not overeat.
The recipe is super simple. Preheat the oven for 175ºC and then follow the steps below.
Enjoy,
Zuzana.
P.S. Remember that if your goal is fat loss, then you can eat these bars only after your workout. If you have more modest goals or better tolerance for carbs, you can have them also for your breakfast. Everyone who is naturally skinny and wants to put on some muscles can have them also throughout the day – but do not overeat.
These are all of the ingredients that you will need:
1 and 1/2 cup of nut meal (about 60g), 3 cups of oats (about 120 grams), 2 table spoons of honey, 1 small cup of coconut milk, 1/2 cup of shredded coconut, 1/2 teaspoon of cinnamon, and 3 scoops of vanilla flavoured protein powder.
Nut meal is basically blended nuts. Just take two cups of mixed nuts and blend them in your food processor into a powder like nut “meal”.
1 and 1/2 cup of nut meal (about 60g), 3 cups of oats (about 120 grams), 2 table spoons of honey, 1 small cup of coconut milk, 1/2 cup of shredded coconut, 1/2 teaspoon of cinnamon, and 3 scoops of vanilla flavoured protein powder.
Nut meal is basically blended nuts. Just take two cups of mixed nuts and blend them in your food processor into a powder like nut “meal”.
Mix everything together in a bowl.
Spread the mixture into a non-stick baking sheet (small one) and bake it in the oven for about 15 – 20 minutes until the top is nicely brown.
Pina Colada - Post Workour Drink Recipe
I tried this recipe today for a post workout drink after I finished my exercise challenge. I used to enjoy a lot of Pina Coladas back when I cared very little about my health or fitness. Alcoholic cocktails are not exactly what BodyRockers (or athletes) should be drinking, but you can treat yourself with a nutritious version of this delicious cocktail with this recipe. Now I don’t mean to sound like a saint who never drinks alcohol. I actually like to have a drink every once in a while, but I am the kind of person who gets drunk after 1 cocktail or two white wine spritzers so that tends to be my limit. I am not trying to take any fun away from you, but you guys should know that if you drink and party every weekend you can’t complain about not seeing any progress in fat loss or workout performance. Alcohol makes you fat, slow and crazy people :)
You will need these ingredients:
1/2 a medium size bowl of pineapple, 1 banana, 1 glass of coconut milk, 50g of vanilla flavoured quality protein powder, 1 cup of chilled green tea, 1 glass of ice.
Add all of the ingredients into a food processor (except for the green tea) and mix them into a smoothie. Add the green tea at the end until you get the right consistency. The cocktail should be thick and not watery.
1/2 a medium size bowl of pineapple, 1 banana, 1 glass of coconut milk, 50g of vanilla flavoured quality protein powder, 1 cup of chilled green tea, 1 glass of ice.
Add all of the ingredients into a food processor (except for the green tea) and mix them into a smoothie. Add the green tea at the end until you get the right consistency. The cocktail should be thick and not watery.
Chicken Fingers
It’s great to be back with another recipe after such a long break. Freddy and I really enjoy making these healthy diet posts (and not just because we get to eat at the end). Today’s recipe is a healthier version of the old favorite Chicken Fingers. This recipe takes just minutes to prepare and consists of only a handful of basic ingredients. Now that you can make your own delicious Chicken Fingers, I hope you will skip out on the greasy, deep friend version at KFC. Watch the video for a quick step-by-step preparation guide and to see our portion sizes. I serve my Chicken Fingers with a fresh mixed salad.
Now that the new site is up and running, we are planning on bringing you new healthy recipes on a regular basis. If you guys have a recipe of your own that you would like to share, please submit your recipe and at least 1 large picture to: [email protected]
I hope you enjoy this meal!
Now that the new site is up and running, we are planning on bringing you new healthy recipes on a regular basis. If you guys have a recipe of your own that you would like to share, please submit your recipe and at least 1 large picture to: [email protected]
I hope you enjoy this meal!
Healthy Breakfast Options for Fat Loss
I was reading through your comments, and some of you mentioned that you were having some difficulty coming up with breakfast ideas that would fit into the rules of our 5 week diet challenge. I came up with 6 healthy and quick to prepare breakfast recipes that you can use as an example when planning your own early morning meals. Remember that each meal has to contain complete lean protein and veggies (and some fruit). Another important rule from our challenge is that carbs other than veggies and fruit (whole wheat bread, pasta, rice, oats etc) can only be earned by completing a workout. This strategy is ideal for loosing stubborn fat and building lean muscle. Every time that you sit down to eat one of your five meals of the day ask yourself – where is my lean protein? Where are my veggies and fruit? Getting into the habit of asking yourself these questions every time you eat will help ensure that you are on the right track to loosing fat, toning up and staying on top of our diet challenge.
Plain low fat yogurt with chopped celery and grapes.
This breakfast takes about 1 minute to prepare. When you are picking your yogurt in the store, make sure that it’s not only low in fat but also low in sugar. Many of the flavoured low fat yogurts have tuns of sugar in them so try to stick with the plain white yogurts. You can always sweeten them up with stevia or agave nectar. Use any combination of veggies and fruit to suit your taste.
This breakfast takes about 1 minute to prepare. When you are picking your yogurt in the store, make sure that it’s not only low in fat but also low in sugar. Many of the flavoured low fat yogurts have tuns of sugar in them so try to stick with the plain white yogurts. You can always sweeten them up with stevia or agave nectar. Use any combination of veggies and fruit to suit your taste.
Steamed Brocolli and Hard Boiled Eggs.
This breakfast is super lean and takes only about 10 minutes to prepare.
This breakfast is super lean and takes only about 10 minutes to prepare.
All you have to do is steam some broccoli..
…and boil some Omega3 eggs. Use all of the egg whites, but use only half of one yoke. I also like to sprinkle some spices over the top.
Tuna Salad
This breakfast won’t take you long time to prepare and it’s full of vitamins, fibre and lean protein.
3 Breakfasts that you have to earn with a workout
This breakfast won’t take you long time to prepare and it’s full of vitamins, fibre and lean protein.
3 Breakfasts that you have to earn with a workout
Oat Meal
This breakfast takes only 1 minute to prepare and all you need is rolled oats, mixed nuts, raisins, chia seeds, and low fat milk.
This breakfast takes only 1 minute to prepare and all you need is rolled oats, mixed nuts, raisins, chia seeds, and low fat milk.
Quinoa Sweet Bowl
Buy some organic quinoa or quinoa flakes. Cook it and season it the way you want. I like my quinoa with agave nectar, cinnamon, apple, and almonds.
Buy some organic quinoa or quinoa flakes. Cook it and season it the way you want. I like my quinoa with agave nectar, cinnamon, apple, and almonds.
Peanut Butter Sandwich
This is the kind of breakfast that I would do my workout for. I love peanut butter with toasted whole wheat bread and banana on top of it.
This is the kind of breakfast that I would do my workout for. I love peanut butter with toasted whole wheat bread and banana on top of it.
How to Eat 5 times a Day
Some of you guys have been writing in that eating 5 times a day is inconvenient for you, so Freddy & I put together some tips and strategies to make it easier.
The problem…
Most people eat 3 times per day – breakfast, lunch and dinner. As part of our new 5 week diet challenge we are shifting over to eating 5 times per day, adding 2 more meals to your daily schedule. These 2 new meals are the “in-between” meals – what you will eat between breakfast and lunch, and lunch and dinner. The challenge with these 2 meals is that for most people they land smack in the middle of work or during some other highly inconvenient time when you are extremely busy. To make this work so that you can keep your metabolism burning at peak levels will require some forethought, but it is more than possible if we plan ahead.
The case for eating 5 meals a day…
Most people eat 3 meals a day and will snack on anything that comes across their path between meals. If someone brings in a box of donuts to the office to share – it’s yum yum time. This is not the best way to feed the body, and studies have shown that eating every 2-4 hours is a key strategy for improving body composition. Eating at consistent intervals helps to fire the metabolism, balance blood sugar levels and helps conserve lean muscle while giving the body a reason to burn off extra fat. This is a key strategy for getting lean and something that you need to think seriously about adopting.
Strategies for hitting the “in-between” meals…
Let’s start off by assuming that you have your breakfast and dinner covered at home. Lunch can sometimes be an in-between meal if you are on the run, or if you are at the mercy of whatever lunch special food services has prepared that day. Lets take a look at strategies for hitting these 3 meals.
The Prep work…
Eating healthy meals takes thought and discipline, and joining the 5 meals a day BodyRockers club will take some prep work to accomplish. It really begins with the food, so making sure that you are stocked up on what you will need is job number one. I have read that some people like to prepare all of their meals for the week on Sundays and then have everything arranged in zip lock bags and containers so that all they have to do is grab it and go, and if this strategy works for you then great. Personally I like to do things a day at a time, so taking some time each morning to bag my veggies and organize my food is a better option for me.
Interval Eating…
If you have been following our home workouts you know that many of our exercise routines are based on intervals. The tool that we use for this, the tool that we can’t live without, is our Gymboss Interval Timer (click the blue link to get your own timer). Freddy & I have started using our timers for our interval eating, we set our timer to count down 3 hour intervals – when you hear the beeps it’s time to eat. Using a timer can be a huge help in establishing these new eating habits and patterns, because when you are busy and on the go it’s easy just to forget to eat all together, or to eat at the wrong times. Put your timer to use and get into the habit of interval eating.
At Work…
If you have a communal fridge at work with some shelf space up for grabs then you have it made. Invest in some quality compact Tupperware and take your meals to work with you. If you don’t have the option of a fridge at work, then the next best option is to get your hands on a compact cooler and tote that with you. Tuck it under your desk and set your timer. This option works particularly well for people who work out of their cars like salesmen and delivery people.
The meals…
I find that when you tell people that they have to eat 5 meals a day they tend to in-vision 5 sit down 7 course meals. This is not the case. When I say meal I mean 1 palm size portion of complete lean proteins (2 palms if you are a guy) and 2 cups of chopped veggies or 1 cup of chopped veggies and 1 medium size fruit. Thats it. You can leave the table cloth, fine china, silver wear and candles out of it. This is healthy food on the run here not a sit down dinner where you have to carve a Turkey. Think about it – fresh baby carrots, some celery, some greens, a diced up tomato, an apple all in a zip-locks neatly organized in your compact cooler. A chicken breast, some canned tuna, turkey slices, some beans – you get the drift.
The backup…
If you know that you are going to have a hell day at work and there is just no time that day for munching at your desk, then you can use supplements for your backup solution. Fresh whole foods are always best, but if it comes down to it supplements can get you through in a pinch. There are several veggie supplements on the market that are recommended by ISSA, including Greens+ You can also look at taking a quality protein shake that mixes instantly with water. This option can save you when you are absolutely pressed for time and there is no other way to make it through the day.
Eating at Restaurants…
If your job involves a lot of eating out at restaurants (or you tend to grab lunch on the road) then your challenge is to start thinking off of the menu. Don’t be afraid to ask for things that are not on the menu. Most restaurants will let you customize your order. If you see a grilled chicken breast go by your table covered in cheese and deep fried ice-cream sitting on top of a deep dish 10 cheese pizza ask for a plain grilled chicken breast and side salad. Speak up and ask for the healthier alternative – you are the paying customer. Also remember that not all salads are healthy. Don’t fall for the trap of accepting a caesar salad just because the waitress suggests it. Ask for a plain garden salad or mixed green salad and after your server rhymes off 10 fat oozing dressings ask them to whip you up oil and vinegar.
Momentary convenience vs. the body you have always wanted…
The biggest obstacle is never the logistics of the solution, but rather the voice of resistance put up by our own minds. If you are already thinking to yourself – wait…I’m going to have to chop up veggies everyday and bag them? that voice is the resistance hard at work thwarting your will to change. Yes this these strategies will take extra time, extra thought and extra will, but that is why it’s called a challenge and not cake. This approach takes just as much blood, sweat and tears as the workouts that we do here on BodyRock.Tv It’s a diet approach that takes guts to practice. It’s a challenge fit for BodyRockers.
The problem…
Most people eat 3 times per day – breakfast, lunch and dinner. As part of our new 5 week diet challenge we are shifting over to eating 5 times per day, adding 2 more meals to your daily schedule. These 2 new meals are the “in-between” meals – what you will eat between breakfast and lunch, and lunch and dinner. The challenge with these 2 meals is that for most people they land smack in the middle of work or during some other highly inconvenient time when you are extremely busy. To make this work so that you can keep your metabolism burning at peak levels will require some forethought, but it is more than possible if we plan ahead.
The case for eating 5 meals a day…
Most people eat 3 meals a day and will snack on anything that comes across their path between meals. If someone brings in a box of donuts to the office to share – it’s yum yum time. This is not the best way to feed the body, and studies have shown that eating every 2-4 hours is a key strategy for improving body composition. Eating at consistent intervals helps to fire the metabolism, balance blood sugar levels and helps conserve lean muscle while giving the body a reason to burn off extra fat. This is a key strategy for getting lean and something that you need to think seriously about adopting.
Strategies for hitting the “in-between” meals…
Let’s start off by assuming that you have your breakfast and dinner covered at home. Lunch can sometimes be an in-between meal if you are on the run, or if you are at the mercy of whatever lunch special food services has prepared that day. Lets take a look at strategies for hitting these 3 meals.
The Prep work…
Eating healthy meals takes thought and discipline, and joining the 5 meals a day BodyRockers club will take some prep work to accomplish. It really begins with the food, so making sure that you are stocked up on what you will need is job number one. I have read that some people like to prepare all of their meals for the week on Sundays and then have everything arranged in zip lock bags and containers so that all they have to do is grab it and go, and if this strategy works for you then great. Personally I like to do things a day at a time, so taking some time each morning to bag my veggies and organize my food is a better option for me.
Interval Eating…
If you have been following our home workouts you know that many of our exercise routines are based on intervals. The tool that we use for this, the tool that we can’t live without, is our Gymboss Interval Timer (click the blue link to get your own timer). Freddy & I have started using our timers for our interval eating, we set our timer to count down 3 hour intervals – when you hear the beeps it’s time to eat. Using a timer can be a huge help in establishing these new eating habits and patterns, because when you are busy and on the go it’s easy just to forget to eat all together, or to eat at the wrong times. Put your timer to use and get into the habit of interval eating.
At Work…
If you have a communal fridge at work with some shelf space up for grabs then you have it made. Invest in some quality compact Tupperware and take your meals to work with you. If you don’t have the option of a fridge at work, then the next best option is to get your hands on a compact cooler and tote that with you. Tuck it under your desk and set your timer. This option works particularly well for people who work out of their cars like salesmen and delivery people.
The meals…
I find that when you tell people that they have to eat 5 meals a day they tend to in-vision 5 sit down 7 course meals. This is not the case. When I say meal I mean 1 palm size portion of complete lean proteins (2 palms if you are a guy) and 2 cups of chopped veggies or 1 cup of chopped veggies and 1 medium size fruit. Thats it. You can leave the table cloth, fine china, silver wear and candles out of it. This is healthy food on the run here not a sit down dinner where you have to carve a Turkey. Think about it – fresh baby carrots, some celery, some greens, a diced up tomato, an apple all in a zip-locks neatly organized in your compact cooler. A chicken breast, some canned tuna, turkey slices, some beans – you get the drift.
The backup…
If you know that you are going to have a hell day at work and there is just no time that day for munching at your desk, then you can use supplements for your backup solution. Fresh whole foods are always best, but if it comes down to it supplements can get you through in a pinch. There are several veggie supplements on the market that are recommended by ISSA, including Greens+ You can also look at taking a quality protein shake that mixes instantly with water. This option can save you when you are absolutely pressed for time and there is no other way to make it through the day.
Eating at Restaurants…
If your job involves a lot of eating out at restaurants (or you tend to grab lunch on the road) then your challenge is to start thinking off of the menu. Don’t be afraid to ask for things that are not on the menu. Most restaurants will let you customize your order. If you see a grilled chicken breast go by your table covered in cheese and deep fried ice-cream sitting on top of a deep dish 10 cheese pizza ask for a plain grilled chicken breast and side salad. Speak up and ask for the healthier alternative – you are the paying customer. Also remember that not all salads are healthy. Don’t fall for the trap of accepting a caesar salad just because the waitress suggests it. Ask for a plain garden salad or mixed green salad and after your server rhymes off 10 fat oozing dressings ask them to whip you up oil and vinegar.
Momentary convenience vs. the body you have always wanted…
The biggest obstacle is never the logistics of the solution, but rather the voice of resistance put up by our own minds. If you are already thinking to yourself – wait…I’m going to have to chop up veggies everyday and bag them? that voice is the resistance hard at work thwarting your will to change. Yes this these strategies will take extra time, extra thought and extra will, but that is why it’s called a challenge and not cake. This approach takes just as much blood, sweat and tears as the workouts that we do here on BodyRock.Tv It’s a diet approach that takes guts to practice. It’s a challenge fit for BodyRockers.
Tasty Chicken With Pear Sauce
Today was my active rest day so I decided to try a new recipe that was posted in the comments by “E.E.” I had never tried pear sauce and it got me curious so I decided to give it a try. I wasn’t at all disappointed. What I really love about this site now is how many of you are sharing your experiences, progress and ideas with our little community. If EE had not shared this recipe then I may never had gotten the chance to try this. As you can probably tell from watching me prepare these diet videos, I am not a wizard in the kitchen. Don’t get me wrong, I really enjoy cooking and especially trying new things and experimenting with different ingredients – but my skill level is a work in progress. Today’s tasty chicken recipe was great because you can make it with just a few basic ingredients and it’s fast and simple. Frederick gives this recipe his seal of approval – he actually just polished off the last of the chicken :)
For this recipe you will need the following ingredients:
About 400 grams of ground meat (chicken or turkey), 1 or 2 pears ( I used 2 ), 1 egg, 1 garlic clove, fresh lemon juice, handful of rolled oats, thyme, salt, pepper.
About 400 grams of ground meat (chicken or turkey), 1 or 2 pears ( I used 2 ), 1 egg, 1 garlic clove, fresh lemon juice, handful of rolled oats, thyme, salt, pepper.
Lets start with the pear sauce. Peel the pears and grate them on the smallest grating surface.
You can add fresh thyme leaves which I believe is a better choice, or if you don’t have fresh leaves, you can use dried thyme spice like me. I used about 3 pinches.
Add pinch of salt and black pepper.
Squeeze some fresh lemon juice over the pears. I had a small lemon so I used about half of the half.
Squish one clove of garlic and add it to the pear sauce. The sauce is done, so now lets prepare the meat.
Now you will need the ground meat, one or two cloves of garlic, salt, pepper, thyme, egg, and lemon.
Crack the egg and whisk it. Add pinch of salt and pepper, 3 pinches of thyme, squished garlic, and about 2 table spoons of lemon juice. Mix all of the ingredients well.
Pour the mixture over the ground meat.
Add a handful of oats and mix it into the meat.
The last ingredient is Worcestershire sauce (optional). It gives it a really nice flavor. Mix it well and put the bowl in the preheated oven. I had it on 230ºC and it took about 25 to 30 minutes before the meat was done. When the meat is done, heat up the pear sauce and pour it over the chicken. I served the meat with burgol and tomato salad. I also like to grate parmesan cheese over the top. You can see what it looks like when it’s done on the video.
What is best to eat before a workout, and when we should eat it?
Snacks, sports drinks, or fruit? 30 minutes before, 1 hour before, or on an empty stomach? We go to the experts and find out exactly when and what you need to eat before working out.
WHAT DO THE EXPERTS HAVE TO SAY?
As I started researching this question online, I was expecting the usual: contradictory advice from a lot of different sources, some far more reliable than others.
Thankfully, that wasn’t what I found. Although there are some differing opinions, a kind of general consensus has formed around what’s best to eat before your workout, and when you should do it. Below, we’re going to summarize the main schools of thought, and try hard not to bury you in health-sciences jargon—this is advice you can use today.
WHY YOU NEED TO EAT.
Over the years I’ve heard lots of anecdotal evidence about people waking up and going for a run “on an empty stomach.” I always assumed this had something to do with forcing your body to burn stored fat instead of the food that you had just eaten. Apparently there’s a tiny bit of truth to this, but the negatives of not eating before working out usually outweigh the positives.
In fact, I couldn’t find any professional who recommended working out on an entirely empty stomach. Here’s why, according to the experts at Columbia University: “If you hit the road without any breakfast, you’ll be running on fumes, not fuel. It’s like choosing not to put gas into your car before driving to work. A few gallons will get you farther than if your tank is on or below empty.”
The Australian Government explains it further: “Exercising in a fasted state (8 hours since the last meal) results in a greater proportion of fat being used as the exercise fuel [...] However, it is possible that you may be able to exercise harder and for a longer period if you consume carbohydrate before exercise. Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss.”
So that part, at least, was clear—don’t skip the food entirely. But why, besides this ‘negative energy balance’, do we need to eat before working out? According to Jenna A. Bell-Wilson: it “speeds up recovery, protects you from fatigue, and gets you ready for the next workout.”
And the New York Times says: “people are not going to run well with one running shoe or ride with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you think of it this way, you usually have a better outcome when you’re physically active.”
WHAT YOU SHOULD EAT, AND WHEN YOU SHOULD EAT IT.
So what should you be eating? For that, we also have to answer what you should be eating. Depending on how close you are to your workout, or what time of day it is, you’ll need to be consuming different things.
There’s a basic principle that most of the experts adhere to: eat nutritious food and have it out of your stomach before you exercise.
ESPN’s in-house experts explain: “Many athletes avoid food within two hours of a very hard workout, but can tolerate a lighter snack within one to two hours of a light workout. Eating a high carbohydrate snack two hours before exercising can leave you ample energy and a calm stomach for a great workout.”
And once again the New York times gives us some similar advice: “I like it to be an hour before exercise. We’re just talking about a fist-sized amount of food. That gives the body enough food to be available as an energy source but not so much that you’ll have an upset stomach. So if you’re going to exercise at 3 p.m., you need to start thinking about it at 2 p.m.”
How about those of us who work out early in the morning? We know we have to eat something, but what, and how soon before? It depends. If you can get to some food an hour before your morning workout, you can eat different than if you’re up and out the door within 20 to 30 minutes.
The pros at About.com tell us: “If you have an early morning race or workout, it’s best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.”
But what does ‘early enough’ mean, exactly? According to the Australian government: “If you train early in the morning you should opt for a light snack about an hour before exercise. For example, some fruit or a cereal bar on the way to training along with some fluid such as a glass of milk or juice.”
About.com also tells us that if you only have a short time before your workout, try and stick to a bit of fresh fruit that contains lots of water (watermelon, peaches, apples, grapes, oranges).
For other options, we turn to Columbia University, who also explain how to choose foods that are geared towards the length of your workout: “Eat for the duration of your workout. If you are going to exercise for less than an hour, you’ll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that last longer, such as yogurt or a banana.”
Ok! That gives us a general idea of what’s good to eat, and what kind of time-frames we can do it in. Let’s move on to the bad stuff.
WHAT YOU SHOULD AVOID EATING.
Let’s say you’ve got a full fridge and the dilemma of unlimited choice: what kind of foods should you consciously avoid before working out? Never fear—all the experts have some pretty consistent advice about that, too.
In general, the first principle is not to exercise on a full stomach, no matter what you’ve eaten. You need to digest your meal, and according to about.com, “this generally takes between 1 to 4 hours, depending upon what and how much you’ve eaten.”
What about fiber? Most suggest steering clear of it, for the obvious reasons: “too much fiber may stimulate the digestive system at an inappropriate time,” says ESPN, while the Mayo Clinic suggests that “foods high in fiber and fructose right before an intense workout may give you gas or cause cramping.”
Foods with too much fat are also to be avoided entirely—they’re slow to digest, which is bad news for anyone trying to work out. And they “also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal,” says About.com. Most of those things should be avoided in general, but especially before you exercise.
One thing that’s important to keep in mind is sugar/glucose. “Some people do not perform well after a blood glucose spike,” says About.com, but there’s also evidence that “eating some sugar 35 to 40 minutes before an event may provide glucose to your exercising muscles when your other energy stores have dropped to low levels.” Tread lightly on this one—unless you know you can handle the spikes, don’t go chugging down two litres of sports drinks before every workout.
What about coffee? Can we have a morning espresso before a workout? Apparently, some experts once thought it actually stimulated a greater use of fat or energy, but “research doesn’t support that theory,” says About.com. What caffeine does do, is “act as a stimulant.” Just like it does any other time we drink it.
In other words: if you’re going for a 30-minute run, have a strong stomach, and need an extra little boost, a shot of espresso won’t kill you, and might make you feel a little more energetic during your run. But drinking more than that will stress out your stomach, and using coffee before a longer workout ensures that the caffeine ‘crash’ will happens during your workout, which is no fun for anybody.
IF YOU TAKE AWAY JUST ONE THING FROM THIS ARTICLE…
In the end, everyone is a little bit different. Exactly when and what to eat is “something only the athlete can determine based on experience,” says About.com, but these are their general guidelines to remember:
Full Meal = 4 hours before exercise
High carb snack/drink = 2-3 hours before exercise
Fluid Replacement (sports drink/certain fresh fruit) = 1 hour before exercise
The Mayo Clinic suggests the same, personal approach: “Everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you.”
With the advice we’ve gathered here, you’ll have more than enough information to start building that experience, working out, and understanding what your body needs to thrive!
WHAT DO THE EXPERTS HAVE TO SAY?
As I started researching this question online, I was expecting the usual: contradictory advice from a lot of different sources, some far more reliable than others.
Thankfully, that wasn’t what I found. Although there are some differing opinions, a kind of general consensus has formed around what’s best to eat before your workout, and when you should do it. Below, we’re going to summarize the main schools of thought, and try hard not to bury you in health-sciences jargon—this is advice you can use today.
WHY YOU NEED TO EAT.
Over the years I’ve heard lots of anecdotal evidence about people waking up and going for a run “on an empty stomach.” I always assumed this had something to do with forcing your body to burn stored fat instead of the food that you had just eaten. Apparently there’s a tiny bit of truth to this, but the negatives of not eating before working out usually outweigh the positives.
In fact, I couldn’t find any professional who recommended working out on an entirely empty stomach. Here’s why, according to the experts at Columbia University: “If you hit the road without any breakfast, you’ll be running on fumes, not fuel. It’s like choosing not to put gas into your car before driving to work. A few gallons will get you farther than if your tank is on or below empty.”
The Australian Government explains it further: “Exercising in a fasted state (8 hours since the last meal) results in a greater proportion of fat being used as the exercise fuel [...] However, it is possible that you may be able to exercise harder and for a longer period if you consume carbohydrate before exercise. Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss.”
So that part, at least, was clear—don’t skip the food entirely. But why, besides this ‘negative energy balance’, do we need to eat before working out? According to Jenna A. Bell-Wilson: it “speeds up recovery, protects you from fatigue, and gets you ready for the next workout.”
And the New York Times says: “people are not going to run well with one running shoe or ride with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you think of it this way, you usually have a better outcome when you’re physically active.”
WHAT YOU SHOULD EAT, AND WHEN YOU SHOULD EAT IT.
So what should you be eating? For that, we also have to answer what you should be eating. Depending on how close you are to your workout, or what time of day it is, you’ll need to be consuming different things.
There’s a basic principle that most of the experts adhere to: eat nutritious food and have it out of your stomach before you exercise.
ESPN’s in-house experts explain: “Many athletes avoid food within two hours of a very hard workout, but can tolerate a lighter snack within one to two hours of a light workout. Eating a high carbohydrate snack two hours before exercising can leave you ample energy and a calm stomach for a great workout.”
And once again the New York times gives us some similar advice: “I like it to be an hour before exercise. We’re just talking about a fist-sized amount of food. That gives the body enough food to be available as an energy source but not so much that you’ll have an upset stomach. So if you’re going to exercise at 3 p.m., you need to start thinking about it at 2 p.m.”
How about those of us who work out early in the morning? We know we have to eat something, but what, and how soon before? It depends. If you can get to some food an hour before your morning workout, you can eat different than if you’re up and out the door within 20 to 30 minutes.
The pros at About.com tell us: “If you have an early morning race or workout, it’s best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.”
But what does ‘early enough’ mean, exactly? According to the Australian government: “If you train early in the morning you should opt for a light snack about an hour before exercise. For example, some fruit or a cereal bar on the way to training along with some fluid such as a glass of milk or juice.”
About.com also tells us that if you only have a short time before your workout, try and stick to a bit of fresh fruit that contains lots of water (watermelon, peaches, apples, grapes, oranges).
For other options, we turn to Columbia University, who also explain how to choose foods that are geared towards the length of your workout: “Eat for the duration of your workout. If you are going to exercise for less than an hour, you’ll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that last longer, such as yogurt or a banana.”
Ok! That gives us a general idea of what’s good to eat, and what kind of time-frames we can do it in. Let’s move on to the bad stuff.
WHAT YOU SHOULD AVOID EATING.
Let’s say you’ve got a full fridge and the dilemma of unlimited choice: what kind of foods should you consciously avoid before working out? Never fear—all the experts have some pretty consistent advice about that, too.
In general, the first principle is not to exercise on a full stomach, no matter what you’ve eaten. You need to digest your meal, and according to about.com, “this generally takes between 1 to 4 hours, depending upon what and how much you’ve eaten.”
What about fiber? Most suggest steering clear of it, for the obvious reasons: “too much fiber may stimulate the digestive system at an inappropriate time,” says ESPN, while the Mayo Clinic suggests that “foods high in fiber and fructose right before an intense workout may give you gas or cause cramping.”
Foods with too much fat are also to be avoided entirely—they’re slow to digest, which is bad news for anyone trying to work out. And they “also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal,” says About.com. Most of those things should be avoided in general, but especially before you exercise.
One thing that’s important to keep in mind is sugar/glucose. “Some people do not perform well after a blood glucose spike,” says About.com, but there’s also evidence that “eating some sugar 35 to 40 minutes before an event may provide glucose to your exercising muscles when your other energy stores have dropped to low levels.” Tread lightly on this one—unless you know you can handle the spikes, don’t go chugging down two litres of sports drinks before every workout.
What about coffee? Can we have a morning espresso before a workout? Apparently, some experts once thought it actually stimulated a greater use of fat or energy, but “research doesn’t support that theory,” says About.com. What caffeine does do, is “act as a stimulant.” Just like it does any other time we drink it.
In other words: if you’re going for a 30-minute run, have a strong stomach, and need an extra little boost, a shot of espresso won’t kill you, and might make you feel a little more energetic during your run. But drinking more than that will stress out your stomach, and using coffee before a longer workout ensures that the caffeine ‘crash’ will happens during your workout, which is no fun for anybody.
IF YOU TAKE AWAY JUST ONE THING FROM THIS ARTICLE…
In the end, everyone is a little bit different. Exactly when and what to eat is “something only the athlete can determine based on experience,” says About.com, but these are their general guidelines to remember:
Full Meal = 4 hours before exercise
High carb snack/drink = 2-3 hours before exercise
Fluid Replacement (sports drink/certain fresh fruit) = 1 hour before exercise
The Mayo Clinic suggests the same, personal approach: “Everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you.”
With the advice we’ve gathered here, you’ll have more than enough information to start building that experience, working out, and understanding what your body needs to thrive!
Spicy Peanut Sauce with Shrimps
I have one of the most delicious meals for you today – try not to faint when you taste it. It’s made up of healthy super foods so if you keep your portions under control, then you can call it a healthy meal :) Freddy and I both love it so I am sure that you will too!
You will need the following ingredients:
cooked and peeled shrimps (about 1 bowl), brown rice (about half a bowl), 1 large red onion, 1 orange, 6 cloves of garlic, 2 tbsp of fresh ginger, extra virgin olive oil, honey (about 2 tblsp), crunchy peanut butter (about 4 tblsp), chilli powder (1/2 tsp), cayenne pepper (1/2 tsp), salt, fresh basil.
cooked and peeled shrimps (about 1 bowl), brown rice (about half a bowl), 1 large red onion, 1 orange, 6 cloves of garlic, 2 tbsp of fresh ginger, extra virgin olive oil, honey (about 2 tblsp), crunchy peanut butter (about 4 tblsp), chilli powder (1/2 tsp), cayenne pepper (1/2 tsp), salt, fresh basil.
Let’s start with the rice.
Put it in a pot with water and boil according to the instructions on the package (it will take about 30 minutes). You can also add a little piece of butter (up to you).
Take the beautiful and sweet large red onion.
Try to chop it without crying.I learned already that chewing a gum helps to avoid the tears and saves your mascara from smudging :)
Heat up about 2 tblsp of olive oil in a medium size sauce pan.
Add the chopped onion to the sauce pan, but not all of it – only 2/3. You will need the remaining 1/3 for the spicy sauce. Keep it on a medium heat.
Chop 5 cloves of garlic into tiny pieces.
Add them to the sauce pan and saute until the onion starts turning slightly brown.
Take the bowl of cooked, peeled, frozen shrimps.
Add the shrimps into the pan and mix it in with the onion and garlic. Saute for another few minutes until the shrimps are done. They are already cooked so just make sure that they are hot before you turn off the heat.
Take the remaining onion and put it into blender.
You will need a piece of fresh ginger that is about the size of 2 tblsp.
Add the ginger and the remaining 1 clove of garlic into the blender. Add about 2 to 3 tblsp of water and turn the blender on for a few seconds. It doesn’t have to be complete mush – let it have some texture.
Add 4 large tblsp of peanut butter and add it to the blender.
Squeeze about 2 tblsp of honey out of the cute bear right into the blender.
1/2 tsp of chilli powder or the kind of red chille pepper (in the middle) and 1/2 tsp of cayenne pepper.
Add it to the blender.
Now you will need 4 to 5 leaves of fresh basil.
Add it to the blender.
The last ingredient is freshly squeezed orange juice. 1/2 an orange is enough and you can use the other half as a garnish.
Turn the blender on again for just a few seconds – the basil should be visible in the mixture and the peanut butter should remain crunchy.
Turn the blender on again for just a few seconds – the basil should be visible in the mixture and the peanut butter should remain crunchy.
Mix the spicy peanut sauce in the sauce pan with the shrimps and add salt according to your own taste.
t’s done! Now you just have to garnish your meal with fresh basil and orange and serve.
Zuzana's Power Balls
You will need 1 cup of oats
Ground the oats into an oatmeal/oatflower.
Mix the oatmeal with 2 cups of almond meal
Add 3 full teaspoons of baking powder.
Mix it well and add about 4 tblsp of honey.
Add 4 table spoons of coconut oil – you can melt it in a pot before you pour it into the bowl so that it’s easier to mix it in.
Cook 1 cup of carrots until they turn soft and mash them just like you would mash potatoes. You can also use a food processor.
Add the mashed carrots into the mixture in the bowl and mix it all well together to create a dough for the balls. The doughshould be moist and little bit sticky – if you find it too soft you can always add little more almond meal. The amount of dough you need for one ball depends on how big you want them to be. I made about 28 balls.
You can use crashed almonds or finely crushed pecans (both is delicious)
Roll the ball in crushed nuts to cover the entire surface
Done. Just place the balls in a non stick baking sheet and bake them in the oven for about 25 minutes on 180C.