00:00:00
Well, hey there, welcome back. Today we're going to be discussing what to eat before and after a workout because this is one of those topics that falls into the confusion category where people hear lots of different things. So today I'm going to lay out multiple scenarios for you and the number one thing I want you to think about is what actually works for me and what is functional for me. Because while there are some clear cut tips and things you should do, there are some things that you can kind of choose and decide what is a fit for your lifestyle. This topic was born because someone asked me to talk about it on the podcast Instagram Handle.
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The podcast instagram handle name is make it simple, podcast. Again, it's make it simplepodcast. And also if you go to that Instagram, you can click on the bio there and there is a button where you could submit a topic or a guest. And we are looking at those regularly. So that I make sure that I am answering your questions and having on guests that you are excited to hear from, because this really is a community and I want you to want to be here just like I want to be here.
00:01:10
So we can do this together. Today we're going to keep it pretty short and sweet, but if you find this episode helpful, don't forget to share it with your friends and family on social media and tag me. I really, really appreciate that. And today I want to give a little shout out to simple, small town mom. My absolute favorite podcast.
00:01:29
This is my absolute favorite fitness podcast. I love Andrea. She keeps it real. I feel like the topics she picks are always on point with things I'm interested in and want to learn more about. I always feel like her advice is totally doable for a busy mom.
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I just love her personality. Keep up the good work. Thank you. Small town mom. I really, really appreciate it.
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I hope that I do give you guys really simple tips that you can manage and aren't stressful for you to be able to make your health and fitness journey better as a busy mom. So today that is what I'm going to do as well. And if you find the podcast helpful, don't forget to write a review and to subscribe wherever you listen. It's different depending on where you listen. On Apple, I think you click on the top three dots and you follow the show.
00:02:14
On other ones you subscribe. So it's going to vary, but then you don't miss any episodes and they get downloaded directly to your phone each week. And today's podcast is sponsored by my DFH Handson Nutrition and workout coaching program. A lot of the questions and ideas I get for the podcast are from interacting with my own clients and making sure that myself and my coaches on my staff are meeting clients needs and helping them understand their nutrition, their hormones, their workouts, their core, and so much more. I feel like having another person on the other end actually answer your questions makes a huge difference.
00:02:55
So how the coaching program works is I collect an application, we get you set up on a start date, and then I have information that drips every day to help build concept on concept, because a key piece for me is teaching my clients to understand it. If I just throw info at people, they're never going to be able to do it on their own. So every day I send out an email to help teach, like a class in college to help build concept upon concept. And then we do tailored nutrition, and then we do a weekly check in where myself and my coaches are reviewing all the information from the last week, answering any questions they have and helping them adjust based on their personal situations. Coaching is very rewarding.
00:03:37
And watching people change and shift the way that they view food, watching them realize that they can have freedom to not have to worry about eating 100% clean or to just be perfect with all of their meals, but they can have that 80 20 and still focus on good foods but still have that freedom and shift. Your mindset is beautiful. There is nothing better to me in the world. So if you are looking for a coach, if you are looking for hands on coaching, for workouts or for nutrition, you might want to look into DFH coaching. We've got a killer staff and we care a lot.
00:04:13
I hire the best of the best, and I train them to do things exactly like I do, and we work as a team to help you reach your goals. I've added a link for coaching in the show notes so you can check that out as well and see if we would be a fit for you. All right, let's get into it and talk about preworkout and postworkout meals. My name is Andrea Allen , and I am a mother of four girls under seven, a wifey to a mountain man, a personal trainer, and a nutrition coach. I love all things women's health and fitness, but let's face it, the fitness industry is complicated and it's not built for the everyday mom.
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There's so much conflicting information and you're busy and you don't have time to figure it out. I hate feeling confused and overwhelmed, so I have made it my mission to simplify health and fitness while creating a welcoming, realistic, and empowering home for like minded women. I'm happy you're here and I hope you stay awhile.
00:05:11
Now, before we get started, anytime I do a topic where I'm giving facts, you better believe I will back them up with studies. So if I mention studies or a study, please know that all of those links to those exact studies are going to be linked in the show notes. So, you know, I'm not pulling things out of thin air. I actually do the research even though they're things that I know, I don't want it to just come from my mouth. I want you to know it's actually been researched as well.
00:05:37
So I have those to back it up. And they will be in show notes and you can always check those. So first we're going to break down a pre workout meal and then a post workout meal. When I say pre workout, it is a meal that you're eating within about an hour of your workout. Typically it can go up to 2 hours, but it's basically something you're eating just before your workout.
00:05:57
And a post workout meal is obviously something you're eating within 2 hours of working out and finishing. Based on what we do during these time periods where we're hugging our workout, it can make things more efficient. It can make us build more muscle, it can help us lose more fat, it can help us have more energy. There's lots of different variations that having a pre workout or a post workout meal can do for our bodies. Which is why it's important for you to pay attention to what is a fit for you.
00:06:28
We're going to start first with a pre workout meal. If you work out in the morning, this is what I'm referring to. If you work out in the evening, they wouldn't consider a pre workout meal except for if you were within when I looked at it, it's about three to 5 hours of eating. So it's a little bit different. So I'm mainly talking about a morning workout.
00:06:46
And then I will reference a study that talks about a fasted workout for an evening workout as well. But for a pre workout, the thing about it is there's no really set rule. You're going to talk to different trainers and they're going to say, this is the only way. This is the only way. Whenever anybody talks to you like that, know that there's a pro and con.
00:07:05
There is always a pro and con with a pre workout. There are different ways it can be useful and other ways it cannot for that meal. Now, I'm not talking about a supplement to give you energy. I'm talking about actual food. So one of the ways that eating a meal before you start to work out can be beneficial is it can improve your workout performance.
00:07:24
So let's say you're trying to lift more weights or you're trying to run faster, or you're doing endurance running. It can make a huge difference for endurance athletes if they're worried about their performance. It allows you to work out for longer or at a higher intensity, so you're able to go harder. If you're able to go harder, that means that most likely you're burning more calories, you're breaking down more muscle. The chances of you rebuilding muscle might be more.
00:07:50
And so it definitely can be beneficial in that way. It can also prevent you from feeling sluggish or lightheaded, and it can make you just feel more fueled and you can even use some of that fuel after your workout as well. If you are wanting to have a pre workout meal, one of the most beneficial things you can have in it is carbohydrates. And you're going to want a mix of complex carbohydrates because that's going to help prevent you from crashing in the workout where you're getting that sugar high and then all of a sudden down. And you're also going to want a mix of simple carbohydrates because simple carbohydrates are easily broken down by your system and used for energy.
00:08:29
So a mix of both of them is actually going to be very useful. The guidelines for a pre workout meal are not as obvious as the post workout meal, but the number one thing is you do want to have carbs. Now you can mix in protein and fat into that. There's no reason why you can't because it's all about your body using that for energy. But those carbs are the biggest thing you're going to want to have if you want to do that pre workout meal.
00:08:55
There's no set window of the amount that you want to have, but realistically you're probably going to want to shoot between 20 and 40 grams if you want that pre workout meal to be beneficial to give you that energy with the carbs. And then you can mix in fat and protein. And part of having that food isn't as much about the amount, but about having the amount that helps you feel good while you're working out, especially if one of your goals is building muscle. Having those carbs before with some protein can be very useful as well. Now on the other hand, there are definitely some benefits for doing a fasted workout.
00:09:30
So you are not having a pre workout meal. Light On Creative Productions just did a study in November that was published in the International Journal of Sports Nutrition and Exercise Metabolism and literally this just happened barely in November. And the study proved that 70% more fat was burned when people did not eat before they worked out. So when they worked out on an empty stomach, they burned more fat than those who had eaten within 2 hours of working out. The cool thing about that study was it actually was done on people who work out in the evening.
00:10:06
So basically it means if they worked out at 630, they hadn't eaten since about lunch. They said anywhere from like five to 7 hours. But the window was two that they were pretty strict on and people who hadn't eaten actually had obviously a better fat loss from that. Another study done in 2020 by the National Library of Medicine also said that fasted workouts increase the lipolysis of adipose tissue, which is fat tissue while also stimulating fat oxidation, resulting in increased fat utilization for weight loss. Breaking it down.
00:10:40
In easy terms, it basically means fasted workouts helped people break down more fat, which helped with fat loss, obviously with weight loss. So there's definitely a benefit there as well if your main goal or one of your main goals is fat loss. Now, I gave you examples of how a pre workout meal could be effective, and I gave you examples of how not eating before your workout, especially in the morning. So they would call these fasted workouts where you haven't eaten since the night before could be very beneficial. But the key to this is, again, there's no right answer for this.
00:11:12
So what I want you to think about is the pros and cons and think about yourself and what works for you. That's really important. Want to make sure that you're lifting more weights or you have enough energy. Then you might want to have that pre workout meal. It might be very beneficial.
00:11:29
It could help your metabolism. It could help build muscle. If you are someone who maybe you don't like to work out on a full stomach, you might want to skip that, and it might help with fat loss. There's no right or wrong reason in this area. Both of them can be effective.
00:11:44
And you can literally find study upon study saying why having a pre workout meal might be beneficial, or why not having a pre workout meal and doing fasted might be beneficial. So you have to feel and think about what works for you. I have a really good friend who is really into fitness as well, and she wakes up and she is starving first thing in the morning, and she eats a meal, and then she goes and works out. I, on the other hand, do not like to work out with a full stomach. It has nothing to do with anything besides the fact that I don't like the way that it feels.
00:12:16
There's no other reason besides that. So we both are into fitness. We both have a lot of muscle. We both work out regularly, but we do it differently, and that's okay. I have always worked out fasted just because I prefer it.
00:12:32
My husband's the same way. He's like, I'm not really hungry when I first wake up in the morning. But other people are part of that. And the beauty of it is doing what works for you. If you're someone who wakes up and you're hungry right away, then eat something.
00:12:46
It's okay. It's no big deal. Your body's going to use it in your workout. You might have more energy, you might be able to lift more weights. Good for you.
00:12:52
If you're someone who doesn't want to, that's okay. Two, there's no right or wrong. The only time that I did always eat before my workouts was when I was pregnant or when I was nursing. And again, that was because I listened to my hunger cues and I was truly hungry. And so I would eat something, I'd make sure I had something with carbs in it to kind of get me going.
00:13:12
And then I would start my workout and it would kind of be small like a snack. I didn't eat a full meal, but either one of those works. So you have to pay attention and listen to your body. Are you struggling in your workouts every single morning? If you are, you might need to add a pre workout meal.
00:13:27
You might need to add some carbs in right thing first thing in the morning if you are eating breakfast. And then in your workouts, you just feel like, I just feel I'm not hungry and now I feel bloated because I ate. You might want to try a fasted workout and see how that feels. So play around with it yourself. If you've always done it one way, maybe try the other way and see what you think.
00:13:48
I've never switched to having a pre workout meal simply because, like I said, I really like to work out in an empty stomach. And that just fits my lifestyle and that's okay. What matters is that you're honoring yourself in that situation because you saw there's pros and cons to both. Now, on the flip side, your post workout meal does make a big difference. And there are some pretty clear guidelines and suggestions for your post workout meal, which is more why I wanted to record this, because it does have more information, because the pre workout meal can kind of go either way.
00:14:21
And there are those pros and cons, but this one is a little bit more clear cut. So after you work out your muscles, and I should say during your workout, your muscles use up glycogen. That is the body's preferred source of energy, especially during high intensity workouts or during strength training or when you're working out for a long period of time, it's just easy for the body to use that. This results in your muscles being partially depleted from glycogen. And then also your muscles become broken down and some of the proteins in your muscles are broken down.
00:14:55
This is all a very normal process. This isn't bad. This is just partly actually how we build muscle. The glycogen is depleted, the proteins in our muscles are depleted, and then we actually refuel the muscles when they're broken down to rebuild stronger. That is literally how your bicep grows.
00:15:11
You break it down, you fuel it with food, it grows bigger. You break it down with a workout, you fuel it, it grows bigger. That is how our muscles change. And the more muscle we have in our body, we know the faster our metabolism, the more food we eat on a regular basis, and honestly, the hungrier you are, which is all good things. So you have to look at the post workout meal as the actual building blocks to build your body.
00:15:37
Imagine trying to build a house with no tools. You're like, hey, I'm going to remodel this house. I'm going to make it look super fancy, and I'm not going to show up with any tools when we don't eat after our workouts. That is what we're doing. We're showing up to build a new house with no tools because your food is the building blocks to rebuild that muscle that's been broken down.
00:15:59
So when you have the right nutrients decently quickly after your workout, that helps your body get that done faster. It helps your body decrease your muscle protein breakdown because it rebuilds it. It helps increase muscle protein synthesis, which helps it grow. It helps restore glycogen stores and it enhances your recovery. The other key to this is sleeping.
00:16:25
But we're not going to get into sleeping tonight. But that's a really big piece to building muscle as well. But we're just talking about the post workout meal for right now. So it's really, really huge. When I used to teach classes, I would finish the class, and it could be sometimes I would teach back to back a class, like a cardio class and then a strength class, and people would just leave.
00:16:44
Or often they would say, well, what do I eat afterwards? I just leave and I eat nothing for a couple of hours. And I'd be like, no. It's literally you're working against your body. You need to eat something right afterwards to rebuild the muscle you've broken down to make it stronger, which makes your metabolism faster.
00:17:00
So you have to look at eating right after your workout as effective because it's going to help give you the tools to build your body the way you want. It strong, functional, powerful. All of those come from food. I know we've been taught to think food's the bad guy. It's not.
00:17:20
Food's actually what powers us to do every single thing we do. So it's huge and it's important. So now I'm sure you're thinking, okay, fine, I'll eat after my workout. But what what do I eat? What do I eat after my workout?
00:17:31
And that was a really common question. I got asked a lot when I taught and even with my clients. And now in week one, when we're coaching clients, I have a whole email and a whole explanation and examples of to tell them what to eat after their workouts. So first you want to eat something that is pretty easily digested. So we're going to break down proteins and carbs and why you need them both right after your workout, because we have to start using those building blocks to build the body.
00:17:57
So protein is one of the key players to have after you finish your workout. This is really important because protein combined with a simple carb helps restore the glycogen, and combined with that carb, it helps build the muscle. Some studies have shown that insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time. So they're like friends. Imagine them being best friends and linking arm and arm and going to repair your muscles and make them stronger.
00:18:29
You want both of them for protein. You want to have about 20 to 40 grams of protein because that's going to help maximize the body's ability to recover. Some simple ideas of protein to add in is an animal or plant based protein powder. I love just ingredients. I had her on the show a couple of weeks ago.
00:18:49
I know we talked about the strawberry protein when she was on. Well, I ordered it and I'm like, oh my gosh, this tastes like strawberries. So I will add the link to her protein in the show. Notes I do have a code. It's Andrea DFH for 10% off.
00:19:03
But honestly, you can use any high quality protein. I do suggest making sure it is high quality because if you are using a very cheaply made protein powder, you're going to read on the back of the label and it's going to say 25 grams. But they've done studies that show your body's actually only digesting like 40% of that because the protein quality is so junky that your body's not even digesting it very well. So make sure you have a good protein powder for that, that it's a good quality company that actually cares about how that protein is made. And I just know Just Ingredients is one of those and there are many others as well.
00:19:38
For me, that's what I have right after my workouts because it's simple, it's super simple to mix it with almond milk, water, milk, whatever you prefer, and to just down it and be done. Eggs is another really good one. Cottage cheese is a good one. Greek yogurt, a protein bar, tuna, protein waffles, anything that's going to have that protein in it. They even have those like muffin cups, the mighty muffins, and those have a lot of protein in them.
00:20:03
All of those are going to be useful because you do want to get that 20 to 40 grams after your workout. As I also mentioned, you want to have carbs right after your workouts. Carbs are really important for building muscle, not only because they're best friends with protein, obviously, but they're protein sparing, which means that when the body is looking for glycogen, because remember, that's an easy energy source for the body instead of breaking down muscle tissue, because we don't want the body to use muscle tissue for energy. Now if we break down muscles when we're lifting because it's working, that's different. But when there is not glycogen present, sometimes your body can do that.
00:20:41
So if there is carbohydrates present, it helps prevent muscle from being used as energy. So consuming carbs post workout can prevent muscle loss and help repair the muscles. Because remember, the carbs also help replenish the glycogen. So it is like a twofold issue. It helps not break down muscle further because there's no glycogen in the system, and it helps replenish it.
00:21:08
So it is literally they're best friends. Imagine Batman and Robin, that's carbs and protein after your workout. They are buddies. They help each other, and they're both needed. Typically, a suggested ratio for carbs and protein after your workout is a two to one ratio.
00:21:23
This window is kind of like flexible. So by two to one, what I mean is however many carbs you're having, you have one carb. So let's say you're having 40 grams of carbs. You'd have 20 grams of protein. Now, as I said, the window is super flexible still.
00:21:39
So instead of for me thinking of the window, I just shoot for 25 to 55 grams of carbs that are easily digestible right after my workout. And you might be asking, what does easily digestible mean? You want to do a simple carb. And this is why. Because right after your workout, your body is depleted, and you want to get the food, the tools to build the house again to the body as soon as possible to the muscle.
00:22:05
So a simple carb is easily broken down very quickly. A complex carb is fantastic. But a complex carb, because of the fiber, takes more work to break down. It takes longer for your body to break it down and use it. Same thing with a fat.
00:22:21
It takes longer for your body to break down fat to use it. Which is why, right after the workout, having a simple carb can be very effective because your body can digest it really quickly, and it gets right to the job quickly during the day and later on. It's fantastic to have complex carbs because your body does digest them slower, so it helps keep you fuller longer, which we're taught. Oh, make sure having complex carbs at all your meals, which is 100% true, you do want that because it does take longer for your body to digest it. But directly after a workout, simple carb is your friend because we're trying to restore that muscle.
00:22:58
So some simple ideas for simple carbs are fruit such as pineapples, bananas, kiwis, watermelon. All of those are all great ideas. Rice cakes, because they're super simple carb, you can do different flavors. They have caramel, chocolate, regular rice cakes, rice oatmeal, potatoes. Now, I'm going to tell you a couple of things that I'm sure you might think I'm crazy over.
00:23:21
But if we're talking about a simple carb, and I'm not talking about nutrient dense food, I just want a simple carb to be friends with my protein, to rebuild my muscle. I also often will do a Rice Krispy treat, a good old fashioned Rice Krispy treat. I understand that this is a little bit more processed if I'm buying them and not making them, which I'm not making Rice Krispy treats at 07:00 a.m., so I do buy them. But it's a simple carb. I believe in moderation.
00:23:48
I like to have treats. I'm not 100% a clean eater and it's a great time for me to have a food like that that my body is going to go. Thank you. We're putting this simple carb to work right away. I understand it has no vitamins and minerals in it, but that's not the purpose of that simple carb.
00:24:05
In that moment, I want it to repair and build that muscle. So who doesn't love a good Rice Krispy treat with some marshmallows in it? There's very little fat in it. There's no fiber in it. And it just pairs really great with a protein.
00:24:19
You will also see bodybuilders and other people sometimes do candy. Yes, candy. I know it seems crazy, but hear me out again. It's in the box with the Rice Krispy treat. It's a very simple carb if you're going to eat candy.
00:24:34
And again, I'm an 80 20 believer. 80%. I eat pretty whole Foods 20%. I eat what I want. I'm a big believer of that.
00:24:41
If I'm going to eat candy, I might as well eat it right after my workout and have a Jolly Rancher or Skittles or gummy bears or whatever that are simple carbs and put them to work to restore my muscle. It's actually the most functional time. If you're going to eat it, it makes way more sense than having them at midnight. Not saying you can't do that. You can because I believe in that freedom, but it just actually makes it more functional.
00:25:06
So I will often have a Rice Krispy Treat or I will have Skittles. Sometimes I do that flavored rice cake. I will do fruit sometimes because I do want those vitamins and minerals. I kind of pay attention to what I ate the day before and I'm like, oh, I don't know if I got a ton of whole Foods, then I will pick a simple carb that is a whole food item. But I have that that freedom and so do you.
00:25:27
So if you're a Skittle lover and you're never going to give them up, the best time to have them is right after your workout with a protein. You heard it from me. I promise if you start looking it up and googling, you will realize that that is correct because your body uses it quickly. But you have that freedom to decide what style of simple carb you want to have right afterwards. And if you want to use that time to use moderation and have something that isn't a whole food, that's a simple carb, go for it.
00:25:54
And I do want to clarify with that. I'm not talking about chocolate or Reese's cups, which you know I love. I'm talking about a simple carb. So it has to be like the Skittles or gummy bears or something like that. All right, quickly, I want to.
00:26:06
Jump into fat because I've been talking about how protein and carbs are friends right after the workout. It's not that fat is bad by any means, it's just that fat takes longer for your body to break down. And so right after your workout, that's normally something that I don't have a ton of. I still have it on my breakfast, lunch, dinner, snacks, all the other meals. But I normally keep my post workout meal to a simple carb and a protein to just make it a little bit more effective for breaking down and being used right away.
00:26:36
Now, last, let's talk about when. So you kind of know what to have for that post workout meal. When do you have it? Experts for years and years and years have said you need to have that post workout meal within 45 minutes to an hour max after your workout. But recently, you know how it goes, things get updated.
00:26:55
Studies have changed. These are linked in the show notes. But studies recently have shown that that post workout window to maximize muscle response with eating protein and eating the carbs is actually a lot bigger than we initially thought, that it's actually up to several hours after your workout. So with this said, I still recommend having your post workout meal within an hour. And let me tell you why.
00:27:20
I understand that there's been studies that said that window is actually longer, but for me it's an issue of habit and memory. I've learned for me that sometimes if I'm like, oh yeah, I have a couple of hours to eat that meal, then I get going after my workout, I'm taking my kids to school, all of a sudden I'm answering this DM, and then I'm like, what's going on, the dishes. And before I know it, it's been lots of hours and I didn't even get my postworkout meal in. And I'm like, oh shoot, now I need to eat breakfast or lunch. And maybe it's not been lots of hours, but I've missed that window.
00:27:52
And so I still suggest to have it in that window only because it will help you create a habit, not because it's set in stone of the only functional way. If you don't have it within that 45 minutes and you've failed, that's not it at all, because those studies show it is a couple of hours. It's more that it's going to help you create a habit. So when I finish my workout, I instantly walk into my kitchen, I fill up my protein drink, I grab my powder, I grab my almond milk, and I grab a banana, or the Rice Krispy treat or a rice cake, whatever I want, and I have it right away, literally within minutes, and I'm done. Even if I go to the gym, which I rarely go unless my kids are making me crazy, which does happen sometimes because I'm a real mom like you.
00:28:35
But I will bring my stuff with me, so it's in my gym bag. So when I'm leaving the gym, I'm eating it in the car on the way home to make sure I get it in, not because it's the only window, but to create that habit. And so then I don't miss it. Because as a busy mom, if I don't create the habit, it's not going to happen. If I don't have a set time, I work out in.
00:28:55
It's not going to happen. If you don't have an idea for the meals you want to have for the week that are healthy, it won't happen. And it's the same thing with that pre workout. So I still suggest it directly after your workout simply to create the habit. But if you don't get it directly after, don't worry, you still have a couple of hours afterwards.
00:29:14
But that habit is going to make a huge difference. The last thing that I'm going to suggest for having during your workout, so it's technically not a pre workout or a post workout meal is during your workout. I highly suggest having a branch chain amino acid. It's titled a BCAA or an essential amino acid, which is an EAA. Both of those protect your muscles from being used as energy when your glycogen stores are low.
00:29:43
So if you are deciding to do that fasted workout we talked about in the beginning, you don't want your body breaking down muscle to use as energy. We want our body to use our stores of adipose tissue as energy, not our muscle. Okay, so a BCAA or an EAA help prevent against that. I talk about it in detail in episode 113 for tips to making your workouts more effective. And I explain both of them.
00:30:13
I explain the difference. I explain how to use them. So go back to that episode if you haven't listened. But it's a game changer to me. When I add it, I remember every time I add it, there's no rule to saying you can or can't have it while pregnant or nursing, because no one really tests pregnant nursing people.
00:30:29
You kind of would be crazy to do that, because if the outcome is bad, you'd feel terrible for hurting that poor baby. So there's no info for it either way. But sometimes I won't have it for a period of time when I'm nursing, and then when I add it back in, it makes a huge difference for me in being able to maintain and build muscle. So listen to episode 113. I think that will really make a difference for you as well.
00:30:51
And I drink that during my workout. Directly after my workout, I try to just drink it and make sure I do it during the workout, because it also helps you make sure you're getting enough water. Because I know I filled my water jug to 25oz, and it has the branch chain amino acid in it or the essential amino acid. I actually switch between both of them, and I know that I want to drink all of that by the time I'm done, which helps make sure that I'm hydrated in the workout as well. All right, hopefully that was helpful.
00:31:19
I know the pre workout meals, it kind of can vary. You can choose what works for you, but I hope for your post workout, you have a better idea of what you want to do in that window. What you're looking for. Proteins, 20 to 40 grams. I suggest for carbs, anywhere from 25 to 55 grams.
00:31:37
You want to have that branch tain amino acid. You want to make sure you're drinking water and you want to kind of have it soon afterwards just to help create that habit, at least within a couple of hours. But if you do it right afterwards, that habit is going to be set in stone and you are not going to mess it up, I promise. Small things like this make a difference. They really do make a difference.
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When you change and do a ton of small things together, they add up. So making these little changes and making sure that you're fueling properly after you're workout to build your powerhouse of a body, it's going to make a huge difference. I know it is. I promise you are doing better than you think you are. And we'll chat next week.