What Dietitians Eat Before a good work out

 

Dietitian Reviews VEGAN NUTRITIONIST Derek Simnett of Simnett Nutrition What I Eat In A Day

Video taken from the channel: Abbey Sharp


 

Dietitian Reviews OBESE TO BEAST What I Eat In A Day

Video taken from the channel: Abbey Sharp


 

Dietitian Reviews Maddie Lymburner What I Eat in a Day

Video taken from the channel: Abbey Sharp


 

Dietitian Reviews VEGAN NUTRITIONIST Derek Simnett of Simnett Nutrition What I Eat In A Day

Video taken from the channel: Abbey Sharp


 

Dietitian Reviews Maddie Lymburner What I Eat in a Day

Video taken from the channel: Abbey Sharp


 

Dietitian Reviews OBESE TO BEAST What I Eat In A Day

Video taken from the channel: Abbey Sharp


So, before you hit the trails or head for the gym, try one of these energy-boosting snacks: “I love a thin slice of whole-grain toast with unsweetened, roasted almond butter and a pinch of sea salt. The combination of whole-grain carbs, protein, fiber, healthy fats and sodium provides quick energy. Some carbs I recommend eating before a workout for quick energy include a granola bar, a piece of fruit, oatmeal, crackers, a rice cake, or a piece of toast. 4. Make sure your pre-workout snack has. If Your Workout Starts Within 2–3 Hours or More Sandwich on whole-grain bread, lean protein and a side salad Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit Lean protein, brown rice and roasted vegetables.

Taub-Dix suggests using the banana almond milk to prepare a smoothie, with some greens, protein powder, and Greek yogurt. High-protein smoothies are particularly great pre-workout because they. What to Eat Before a Workout 2-3 Hours Before Ideally, two to three hours before your workout you’d be consuming a balanced meal containing all three central components to a well-balanced diet — carbs, protein and fat. Carbs provide quick glycogen stores for your muscles to metabolize during high-intensity workouts. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for quick energy.

You need protein for your muscles. · Oatmeal and Fresh Fruit: Oatmeal is a very efficient pre-workout diet element that sticks to the body and releases sugar into bloodstream gradually. While fruit joins this platter, the fluid content of this snack keeps the body hydrated. Take Home Points. Your body needs carbs to fuel your working muscles.

Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout. Your diet should include nutrient-dense foods, 20–30 grams of protein with each meal and snack, and you should restrict alcohol and deep-fried or high-sugar foods.

At the same time, balance is important. Ideally, “You want to eat one healthy meal about 1 to 3 hours before exercise that has carbs, fat, and protein,” says St.

List of related literature:

About an hour before your workout, have a snack that includes the macronutrients you need, such as a slice of Ezekiel bread with almond butter; a bowl of oatmeal with soy milk and blueberries; a Simply Bar (see Appendix C and the Resources section); or a protein shake with flaxseed oil, soy milk, and whey protein.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

For morning exercisers, a wholesome breakfast that combines carbohydrate with protein—cereal with milk, granola with Greek yogurt, toast with banana and peanut butter—promptly replaces the depleted glycogen stores and helps refuel and heal the muscles so they’ll be refreshed for the next training session.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Good choices for your pre-workout meal are pasta, rice, potatoes, sandwiches (roast beef, turkey, peanut butter and jelly), oatmeal with fruit, or a breakfast burrito with eggs and potatoes.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

For example, Kevin Collington, elite short-course triathlete, chooses highcarbohydrate foods such as oatmeal with honey to eat before training sessions.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Meal planning strategies A. Emphasis should be on healthful eating habits, with nutrient-dense foods (e.g., vegetables, fruits, legumes, low-fat dairy, lean meats, nuts, seeds, and whole grains) more of the focus than specific nutrients (e.g., protein, carbs, fats).

“Practice Guidelines for Family Nurse Practitioners E-Book” by Karen Fenstermacher, Barbara Toni Hudson
from Practice Guidelines for Family Nurse Practitioners E-Book
by Karen Fenstermacher, Barbara Toni Hudson
Elsevier Health Sciences, 2019

Examples of good snacks include individual protein shake packets (just add water or juice), nuts or seeds, dry cereals with dried fruits, energy bars, cheese, hummus, yogurt, and hardboiled eggs.

“Sink, Float, or Swim” by Jogi Rippel
from Sink, Float, or Swim
by Jogi Rippel
Redline, 2007

Your meal needs to include protein (chicken, fish, lean red meat, soy products, eggs, nuts/seeds), vegetables, healthy fats (olive oil, avocadoes, nuts) and starch (whole grains, potatoes, pasta) to keep your body happy.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

Some experts advise a “fourth meal” in the afternoon before a workout, such as a bowl of cereal with milk and fruit or a lean meat or nut butter sandwich with fruit and milk.

“Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School” by Jill Castle, Maryann Jacobsen
from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School
by Jill Castle, Maryann Jacobsen
Wiley, 2013

To date, in all my experience as a runner and a coach, I have yet to come across an athlete who maintains such elaborate nutrition planning during training.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Vegetable protein foods, including TVP, A. Legumes: 1 cup cooked soybeans or other beans, ¼ cup peanuts or peanut butter, 6 oz. soybean curd.

“History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook” by William Shurtleff; Akiko Aoyagi
from History of Soybeans and Soyfoods in Canada (1831-2019): Extensively Annotated Bibliography and Sourcebook
by William Shurtleff; Akiko Aoyagi
Soyinfo Center, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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12 comments

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  • Abbey I like your video on Derek I am mostly Vegan but I like learning about the food combining.. Can you do a video on bloating..Thank you From Florida..����

  • So many health/fitness videos have undisclosed affiliate links that I have to go through every description to make sure every persons opinion is there own

  • Things look good but I guarentee anyone who actually has an appetite will be left unsatisfied. I’d like to lean towards adding this into my diet but no one shows you anything simple to start. Theres so many tiny things that would run your wallet dry.

  • I don’t agree with many claims you make, the way you are reviewing scientific literature is scarce, please go thorough with investigation of topics like reversal of CHD. There’s thousands of studies about heart disease and diet and to draw conclusions all studies with strong epidemiological evidence should be reviewed, not only the ones that advocate your point of view, there’s experts that do this already, claims like the ones you do confuse the population. And might I remind you that high HDL is not an indicator of reduced risk of coronary heart disease, even though its mechanism might seem it would, literature says it doesn’t.

  • I’m really looking forward to the rest of your male nutrition analysis vids. I bet your male demographic is small, but we’re still here!

  • Please stop mentioning the not using oil in every of your videos. It’s annoying and stupid. A lot of vegans clearly eat enough healthy fats and don’t need to consume empty calories such as oil. I’d rather eat avocados and nuts and feel full and satisified and skip the oil that makes me nauseous and sloggy

  • 99% of you won’t read this….

    But to the 1% that does, I just want to let you know that you are beautiful and whatever struggles you are going through will come to pass. Stay blessed and nothing but love from a small YouTuber. Would appreciate any love and support back ��

  • You don’t understand nutrition.

    Ever since I went high-fat low-carb I have never gotten hangry.

    Being hangry essentially means that your body is struggling with low blood sugars because you are not swapping to fat burning mode efficiently.

    I went from getting hangry 2 to 3 hours after eating tubing able to do a 3-day fast feeling amazing drinking mostly just diet sodas and tea. why diet soda while because I had a job where I work 10-hour shifts with no breaks or lunches and tea that has been made 16 hours ago, doesn’t sound super appealing at that point. In the water just smelled and tasted nasty.

    do low-carb for 3 to 6 months I doubt you will ever get angry again maybe you can still get angry after going low carb and properly fat burning, but low blood sugar issues and being hangry is a clear issue in my head now of on health metabolicly. being able to swap from carbs to fats and being able to produce your own carbs from your fats and proteins in my mind is what a healthy metabolism does.

    the only thing you should be having to do is either exercise to burn off excess carbs you consumed or add cinnamon to help reduce the insulin strain other than that you should not be spiking in having sudden falls of your blood sugar.

    so instead of eating oats you can have chia seeds hemp seeds and almond milk with some heavy cream or coconut cream a little bit of peanut butters and sweetener. Almond butter if you have a little bit more to your. Or maybe like a quest cinnamon twists protein powder…

    I feel like nutrition is moving at a breakneck Pace and if you don’t relearn what you know you are functioning off of Newtonian dieting, and I’m trying to learn general relativity dieting.

    it doesn’t mean that all the stuff you know doesn’t exactly work but it’s just not really truly optimal when you’re really trying to dial in.

  • You should check out more of her videos, usually she’ll eat porridge for breakfast:-) Also her lifestyle is amazing as are her workouts! You just need to check out her physique to see how great her diet is. You don’t get a body like that from not eating properly lol

  • Please do a review on Olivia Budgen what I eat in a day video. She is a raw vegan and I use to look up to her eating and I’m sure a lot of other girls and even guys do too even though her way of eating is honestly i think is really dangerous now. Like all she eats is a green juice, mini pineapple, and small lettuce tacos like what so danergous for young woman like myself that use to watch her videos

  • I don’t agree with many claims you make, the way you are reviewing scientific literature is scarce, please go thorough with investigation of topics like reversal of CHD. There’s thousands of studies about heart disease and diet and to draw conclusions all studies with strong epidemiological evidence should be reviewed, not only the ones that advocate your point of view, there’s experts that do this already, claims like the ones you do confuse the population. And might I remind you that high HDL is not an indicator of reduced risk of coronary heart disease, even though its mechanism might seem it would, literature says it doesn’t.

  • It would be great to have a link to the channel of the person you are reviewing. Some of your videos hightlight people and channels I have never seen before, but would like to learn more about. Like you mentioned in this video, I saw recipes I would like to try. A link would be great to ensure I find the right channel, rather than searching the depths of youtube hoping I find the right one.