It’s not simply what you eat that issues, however when.
Because the saying goes, timing is every part!
Feminine’s vitamin wants are already totally different from males, with extra advanced concerns reminiscent of your menstruation cycle, your age (perimenopause and past), and your exercise degree.
The underside line is that correct pre- and post-fueling prevents your physique from having to resort to drawing vitality from your individual muscle tissue to supply energy. It additionally helps along 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 deal with some widespread 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 power 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 wish to convey a snack with you).
Why you actually need Leucine.
Examples of what to eat, with the best quantity of carbohydrates and protein.
What to not eat and why.
Choices and concerns for vegetarians and vegans.
See beneath for extra assets!
Gasoline Like a Champion: Crafting the Final Balanced Meal Plan for Feminine Athletes
Carbs Uncovered: The Secret Gasoline Behind Athletic Excellence
Hydration for Athletes – Figuring out Your Wants
The Sustainable Sport Diet Academy – begin for simply $1
Need extra vitamin ideas geared towards feminine athletes? Tune in to my podcast:
Feminine Sports activities Diet
Need assistance establishing a strong vitamin plan to help your efficiency and objectives?
Contact me to schedule a free 30-minute session, so we will talk about your explicit state of affairs and objectives.
Wish to enhance your efficiency? Obtain my FREE Cheatbook and study:
* The BEST option to gasoline your EARLY morning and ANYTIME exercises!
* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – excellent earlier than a run or bike journey!
* Tips on how 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: Gasoline Your Exercise Cheatbook
