Marcus touched on this topic towards the end of Saturday’s Nutrition Q&A, but in case you missed the workshop, had to leave early, or just forgot here are his (and Whole 9’s) recommendations for what to eat before and after your workout to maximize your performance, recovery, and results. Please reference Whole 9’s Meal Planning Template for portion sizes as well as more details on eating around your workouts. Understand also that timing of food intake is incredibly important.
Eat about a 1/2 serving of protein (half the size of your palm) and no more than a half serving of fat between 15-75 minutes prior to working out. No fruit or starchy vegetables before the workout.
Within 15-30 minutes consume 1 serving of easily digestible protein (size of your palm minus fingers) and about a fist size serving of carb-dense vegetables like sweet potatoes/yams, taro/poi, butternut squash, acorn squash, pumpkin, or beets. Avoid fruit, I repeat stay away from fruit and get a hold of a starchy vegetable for better results.
Putting it into Practice:
This may take some planning. For example, packing some extra chicken breast, egg whites, salmon, half a sweet potato or a small container of frozen sweet potato or butternut squash cubes for your workout and recovery fuel. We usually have space in the office fridge and the microwave is open for use. Remember no protein powder is Whole 30 compliant. Remember to eat a real meal within an hour or so after your post-workout food to ensure you stay on track with your eating. Your Pre and Post-Workout meals do not replace any of the three meals, but are in addition to your breakfast, lunch, and dinner. For folks that workout first thing in the morning you’ll have to experiment with the types and timing of foods, but something is better than nothing pre-workout.
Back Squat 1-1-1
500m Row for time
3 Rounds for time:
10 Wallball Shots