![]() You can try our easy recipe for a spicy shakshuka. If you eat 2-3 hours before training: include carbs from whole foods, protein, and fats in your meal. If you need help determining the amount of carbs that you need to take in for the day, check out the Runtastic Carb Calculator here: You might just love this chickpea avocado salad. However, if you do plan to work out twice a day, you will need to consume some fast carbs after the first workout. There is no need for fast-digesting refined carbs, since the carbs from whole foods will replenish your glycogen stores by the next day. ( 1) Your post exercise meal should contain carbs and protein from whole foods in a ratio of 3:1. Plan to wait 45-60 minutes after exercising to eat this will help you maximize your time in the fat burning zone. Most people burn between 30 to 60 g of carbs per hour, depending on body size and metabolism. If you are exercising for more 90 minutes, have a sports drink that contains carbs. ![]() Hydrate with water and/or an electrolyte drink, especially in warm weather. Try out this sweet potato skins recipe. If you eat less than 1 hour before training: opt for a shake or smoothie that includes carbs and protein, but is low in fiber so that it’s easy to digest. If you eat 3 hours before training: include carbs from whole foods, protein, and fats in your meal. What to eat on a cardio, strength, and rest day Cardio Day What to eat on a cardio, strength, and rest day. ![]()
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