4. Main Meal – Lunch
Your main meal should be at least 2-3 hours before your workout.
Eating a heavy meal right before your workout, and squatting on it, on a full stomach, is definitely not a good idea.
It will do you more harm than good.
So, in order to ensure you’re not hungry halfway through your workout and you have plenty of energy left, the leading point would be to eat a meal, within 2 hours prior workout, and then to have the Liquid – within 30 minutes prior workout.
Also, this is the last meal you eat before exercise, which means this meal directly affects your performance during the workout.
That’s why it’s really important to supply your body with the nutrients and energy needed to make sure you get the best out of each training session.
And what’s even more important is that the pre-workout meal is crucial not only when it comes to supplying energy for the workout, BUT it also provides nutrients for the post-workout recovery.
So, the perfect formula for lunch would be:
Lean Proteins + Complex Carbs + Lots Of Greens & Veggies
However, what’s most important of all is to keep it healthy.
You don’t want to leave the carbohydrates out of the picture, in fact, they will help you load up those energy levels that are needed for the workout to come.
But, you should always make sure to choose healthier carbs such as brown rice, sweet potato, beans, peas.
Beans are actually one of my all-time favorites because they have proteins, they are filled with fibers and yet, they are lower in carbs.
If you are following my BBB Meal Plan, you already know what to eat before a workout, since I’ve packed hundreds of ideas and meals you can eat prior workout.
However, for those of you who aren’t following the meal plan yet, you can find some ideas in my article What To Eat Before A Workout – Guide To Pre Workout For Women
5. Snack Right Before You Workout
A small snack right before your workout will help you load up those levels with one last burst of energy.
A healthy, even liquid snack will give you some extra energy you need for your workout.
You can have a watery fruit, a protein bar, protein shake, nuts, a smoothie…
There are so many healthy snack recipes here on my blog.
Here’s a tip:
You just have to be careful when choosing the energy bars or the protein bars, because some of them can have too much added sugars, so be careful.
Sugar is one of our worst enemies when it comes to our weight loss efforts, but most important of all – when it comes to our health!
So as long as you keep your snack low in sugar, you’re good to go!
You can also have a protein shake on the way to the gym.
Also, usually the closer you get to your workout, the more beneficial liquid nutrition is.
That’s because liquids are easier to both digest and prepare.
Let’s say your main meal was too far away before your workout (4 hours) then, you should go for the liquid smoothie or a shake just before you head on to the gym.
The great thing about liquids is that they’re a quick fix you can have on the go, and they can definitely complement your workout and reload your energy levels fast.
However I don’t recommend working out on a smoothie or a shake alone, but it’s definitely a great energy boost up, in addition to the prior meal.
6. Workout Schedule
When Is The Best Time To Workout?
Have you ever wondered when is the best time to workout?
I’ll just break this down for you – the best time to workout is one that works best for you, you can keep up with on a daily basis and do consistently.
At the end of the day, it all comes down to your own body and your own ‘perfect timing’.
Everyone is different.
However, there’s one rule – the best time to workout 3-4 hours after a quality meal.
And that for me is in the afternoon, approximately 3-4 hours after my main meal.
My workout usually goes like this:
- warm up – 5-10 minutes
- HIIT session – 30 minutes
- stretching – 10-15 minutes
So many girls are still stuck at the gym doing endless sessions of cardio and strength training.
However, nowadays we know for a fact that we don’t need to spend hours in the gym to get fit or lose weight.
30 minutes a day with high-intensity, explosive and diverse workouts and lots of intervals will work way better for you than the regular gym sessions.
That’s why I designed a 28-Day Workout Program, for all of you that want to lose weight and get fit without spending hours at the gym, from the comfort of your own home.
Working out can be so fun and fast and you really don’t have to spend hours on the treadmill to tap into the body fat.
It takes a quality HIIT workout program to give you better results in a far shorter amount of time.
Head on to check out my workout plan right now!
It’s 4 weeks of fun, fat burning workouts that will give you a whole different fitness experience, with stunning results.
You will burn fat, get stronger and tone every inch of your body.
7. Protein Shake
A fast-digesting high protein – high carb meal is the best way to go when it comes to eating after a workout.
Since your muscles need something fast, a quick fix-up meaning a post workout drink would definitely be the best choice.
So, a shake or a protein-based smoothie would do the trick.
As I explain in my pre-workout guide, liquids are easy to prepare and are easy to carry on, and they can be digested more readily than solid foods.
This means that a protein shake, right after you finish your workout (in the range of 15 minutes) would be the perfect post workout fuel up.
Many people ask me:
When is the perfect timing to have a protein shake?
If you ask me, I’d say:
- Right after your workout or/and
- Before bed – if it’s long digesting protein, like casein.
I prefer to have some extra protein when my workout is over. But that’s just me.
You can read more about protein shakes for women here: A List Of 25 Cheap Protein Powder Options – Protein Powder For Women
8. After Workout Meal
Your after workout meal should be within 1 hour after your finishing your workout.
Your muscles are seeking for proteins, so don’t leave them waiting for too long.
So, don’t keep them waiting for too long before you eat a full after workout meal.
When you are working out, your muscles use up their glycogen stores for fuel.
This results in your muscles being partially depleted of glycogen.
Some of the proteins in your muscles also get broken down and damaged.
Therefore, after your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
And the bond that helps rebuild those muscles and helps them grow stronger after each training is food.
Your muscles are exhausted after the workout, they have lost all of their energy and they need fuel fast to be able to grow stronger.
A lot of girls think that if they don’t eat anything after the workout, they will lose even more weight, but this isn’t true at all.
The only thing you will do if you starve yourself after working out is throwing that hard work to waste.
Your muscles won’t grow if you don’t feed them, in fact, your body will start to panic and will start storing fat and burning proteins.
Read more about the importance of the post workout meal in my article ‘What To Eat After A Workout – Post Workout Meal, Drinks & Snacks’ .
The post workout meal should be full of proteins and should always contain a big bowl of salad.
Here’s the simple formula I use:
Clean Proteins + Complex Carbs + Greens
Check out some of my favorite post workout meal ideas here.
These are just a few of the many recipes I prepare for myself every day!
Also, yoiu can find a bunch of high protein recipes perfect for an after workout meal in my 28-Day Meal Plan BBB.
Make sure to check it out here.
Now get to work!
I hope my meal and workout schedule helped you figure out when is the best time to workout and have meals.
Timing is an important factor when it comes to losing weight and getting fit, so make sure to use it wisely.
Also, don’t forget to share it with your friends.