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Pre & Post Workout Nutrition

Prior to working out you want to have a meal with protein and complex carbs, that's low in fat.

  • Protein- 20 to 30 grams for women

  • Protein- 30 to 40 grams for men

  • Complex carbs- Think slow absorbing brown rice, whole wheat bread, oatmeal etc.

  • Eat 30-60 minutes prior to exercising.

  • You want a meal to sustain you throughout the workout without being too full like it's sitting in your stomach.

Your post workout meal should be a meal that is quickly absorbed.

  • Low fat easily digestible protein source- Think whey protein, chicken, white fish etc.

  • Protein- 20 to 30 grams for women

  • Protein- 30 to 40 grams for men

  • Simple or complex carbs- White rice, white bread, oatmeal etc.

  • This meal should be low in fat because fat slows down the digestive process, our goal is to begin repairing the muscles as soon as possible as well as replenishing glycogen stores.

Sample meals


Women's pre workout meal


  • 4 ounces of chicken breast

  • 1/2 cup of cooked brown rice

  • 1 serving of green beans

Mens post workout meal


  • 5 egg whites

  • 1/2 cup of oatmeal with 1 serving of blueberries.




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