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Confused about what to eat pre and post workout? Whether your goal is to stay lean or fuel your performance, Personal Trainer at Third Space Leo Savage is here to point you in the right direction…
When it comes to reaching goals, whatever they may be, consistency is one of the key factors to success. Put this into a fitness context and nutrition is often the missing piece in the puzzle.
There are so many misconceptions floating around that stand in the way of our progression when it comes to nutrition. It’s easy to feel bamboozled by the amount of contradictory information out there.
At Third Space we work alongside a team of nutritionists and chefs at Natural Fitness Food, so you can focus on your training, in the knowledge that we’re taking care of your nutritional needs.
Whether you’re trying to build muscle, eat vegan or get lean, here’s some tips on eating for specific goals…
Muscle Gain
When trying to gain size and muscle, you need to consistently eat more calories than you are burning each day.
Choose a meal with high carbohydrate content to ensure adequate glycogen replenishment, alongside a high protein meal including leucine to support muscle function and build lean mass. A meal like this is ideal post workout after a weights session.
Typical meals for ‘Muscle Gain’:
Monday
Grilled chicken & sweet potato rosti
Chicken souvlaki, cous cous & Greek salad
Tuesday
Steak, sweet potato & chimichurri
Chicken souvlaki, cous cous & Greek salad
Wednesday
Paprika salmon, sushi rice & carrot slaw
Chicken souvlaki, cous cous & Greek salad
Thursday
Chicken with rice noodles & mango salsa
Chicken souvlaki, cous cous & Greek salad
Friday
Steak, sweet potato & chimichurri
Chicken souvlaki, cous cous & Greek salad
Performance
When you are carrying out any sort of physical work, you are performing at a percentage of your maximal effort.
Whether that be low intensity/ long duration training (cycling, jogging), or high intensity/short duration (HIIT, weights) – your nutrition both before and after training can have a profound effect on your performance.
The Natural Fitness Food Performance meals have a macronutrient split of high protein for lean muscle growth, unprocessed carbohydrates for fuel and recovery and fats for low intensity fuel.
You would ideally look to have a meal like this if you want to get the best out of a HIIT, weights or spin session.
Typical meals for ‘Performance’:
Monday
Grilled chicken & sweet potato rosti
Chicken souvlaki, cous cous & Greek salad
Tuesday
Steak, sweet potato & chimichurri a
Chicken souvlaki, cous cous & Greek salad
Wednesday
Chicken, basil, tomato & sweet potato fritatta
Chicken souvlaki, cous cous & Greek salad
Thursday
Chicken with rice noodles & mango salsa
Chicken souvlaki, cous cous & Greek salad
Friday
Steak, sweet potato & chimichurri
Chicken souvlaki, cous cous & Greek salad
Lean
When looking to manipulate body composition, you have to be aware of the amount and types of foods you are eating in order to successfully reach your target physique.
The Natural Fitness Food Lean meals are high protein, high fat and low carbohydrate to aid lean muscle growth and promote the body using fat as an energy source. Perfect after a pilates or a yoga session.
Typical meals for eating ‘Lean’:
Monday
Teriyaki salmon & cabbage slaw
Chicken souvlaki kebabs with a Greek salad
Tuesday
Steak, tender stem broccoli & chimichurri
Chicken souvlaki kebabs with a Greek salad
Wednesday
Chicken,basil & tomato fritatta
Chicken souvlaki kebabs with a Greek salad
Thursday
Spiced tuna burgers with a broccoli salad
Chicken souvlaki kebabs with a Greek salad
Friday
Steak, tender stem broccoli & chimichurri
Chicken souvlaki kebabs with a Greek salad
Vegan
A common limitation vegans have is packing in enough protein. Covering the full amino acid profile while staying nutritious in one meal is hard.
Vegan meals pack countless minerals and antioxidants into them to aid optimum body function.
Typical meals for eating ‘Vegan’:
Monday
Harissa aubergine & lentil ragu
Tuesday
Mixed bean kofta with a kale & peanut salad
Wednesday
BBQ Jackfruit with sweet potato and black bean salad
Thursday
Jackfruit & tofu burgers
Friday
Broccoli & tofu pizza
