It’s not simply what you eat that issues, however when.
Because the saying goes, timing is all the things!
Feminine’s vitamin wants are already totally different from males, with extra advanced concerns comparable to your menstruation cycle, your age (perimenopause and past), and your exercise stage.
The underside line is that correct pre- and post-fueling prevents your physique from having to resort to drawing vitality from your individual muscular tissues to supply energy. It additionally helps together with your restoration afterward.
This video is a must-watch, and I encourage you to be able to take notes! Together with discussing the factors beneath, I additionally tackle some frequent myths and misperceptions about carbohydrates and energy, and I give fast meal concepts for busy feminine athletes.
Pre-Exercise Fueling:
When to eat earlier than your exercise, relying in your abdomen sensitivity, and examples of the quantity of protein wanted.
Examples of carbohydrates wanted, contemplating your age and the kind of coaching you’ll be doing (endurance versus energy coaching).
The significance of hydration, and the quantity you want per day.
Sources of protein earlier than your exercise.
When to have much less, or extra fiber and why.
Prost-Exercise Fueling:
When to eat after your exercise, and why this timing is totally different for females than males! (*and why you need to carry a snack with you).
Why you actually need Leucine.
Examples of what to eat, with the perfect quantity of carbohydrates and protein.
What to not eat and why.
Choices and concerns for vegetarians and vegans.
See beneath for added assets!
Gas Like a Champion: Crafting the Final Balanced Meal Plan for Feminine Athletes
Carbs Uncovered: The Secret Gas Behind Athletic Excellence
Hydration for Athletes – Figuring out Your Wants
The Sustainable Sport Vitamin Academy – begin for simply $1
Need extra vitamin ideas geared towards feminine athletes? Tune in to my podcast:
Feminine Sports activities Vitamin
Need assistance establishing a strong vitamin plan to help your efficiency and targets?
Contact me to schedule a free 30-minute session, so we are able to talk about your explicit scenario and targets.
Wish to increase your efficiency? Obtain my FREE Cheatbook and study:
* The BEST method to gas your EARLY morning and ANYTIME exercises!
* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – good earlier than a run or bike journey!
* Easy methods to SWAP the POWERADES for a fast at-home vitality drink – prepared in lower than 5 minutes (shocker, it’s NOT a protein smoothie)!
Obtain it right here: Gas Your Exercise Cheatbook
