Hi Ariane, I know I have been to several Fat Burning 101 workshops in the past, but I am still struggling with what to eat in the late afternoon, early evenings and post-workout.
For pre-breakfast (6:30 a.m.), I have 9 oz of decaf ice coffee with 3 oz of unsweetened almond milk and 1 scoop of vanilla protein powder; or decaf ice-tea with 1 scoop of protein powder (I MUST eat or drink sometime at this time because I need to take meds)
For breakfast (9:45 a.m.), I usually have an omelet with 2 whole eggs, 2 egg whites, broccoli, onions, tomatoes and peppers; and sometimes I add some cheese, or 3 boiled eggs with slice of multi-grain toast.
morning snack (11:30-noon), I usually have plain greek yogurt with a ½ scoop of strawberry or chocolate protein powder, a banana with almond butter or walnuts or an apple with peanut butter
Lunch (2:00) consist of fish, chicken or turkey, a spinach salad (carrots, broccoli, red onions, olives, avocado, roasted red peppers with balsamic vinegar or lemon juice) and steamed veggies
Afternoon snack (4:30) if going to gym, running or boot camp that evening I usually have plain greek yogurt with a ½ scoop of strawberry or chocolate protein powder, a banana with almond butter or walnuts or an apple with peanut butter (whichever one I didn’t eat in the a.m. gets eaten in the p.m.)
Here is my problem – I leave work at 5:45 go to the gym or boot camp, work out until 8:00. I still have an hour commute before I get home to cook/heat-up and eat dinner at 9:15. I need to eat something in-between, if I eat a Think Thin bar (or ½ of one) I am not hungry and do not eat dinner, I’ve already eaten my one fruit for the day.
Any suggestions would be helpful - should I forego my p.m. snack or eat it later? how about a decaf ice coffee lattee made with almond milk and protein powder? or would I be consuming too much protein powder in one day?
Thanks - see you this evening, Debbie
Hi Deborah,
you get some good variety in your diet and good protein at every meal. I suggest you watch your intake of dairy. Too much yogurt adds up in the lactose department, which is a milk sugar and can actually cause an insulin spike.
Your breakfasts look great, as do your lunch options. I suggest you add a lot of veggies to your snacks. Cut up some bell peppers, baby carrots, cucumbers, snap peas, celery and snack on that. Protein shakes are ideal and better than mixing into yogurt.
I advise against having peanut butter or other fat before a workout as it can make you feel heavy and lethargic. It also takes so long to get digested that you wouldn't get any energy during your workout from it. so, don't have fat right before or right after your workout as it impedes the absorption of protein into your body. you want the protein after your workout to be readily available to your muscles.
9.15pm is quite late for dinner. I agree that a protein shake right after your workout is probably the best idea. You might also just want to skip a real dinner after our Tuesday/Thursday workouts and just have a light snack/meal. that way you will not add to your carb stores before going to bed and speed up fat burning.
it is ok to consume quite a bit of protein powder as long as it is clean. if it's high in carbs then find something low in carbs and make sure it doesn't have artificial sweeteners.
Snack options:
• hard boiled eggs,
• turkey slices or chicken breast slices on piece of bread
• greek yogurt with protein powder or a few nuts or oats and cinnamon
• salmon or beef jerkey (make sure it doesn't have msg in it)
• turkey meat ball
• leftovers from lunch or dinner
• cut up veggies dipped in hummus or in greek yogurt and herbs de provence (like ranch dip, just cleaner)
you might also want to take a look at the slim and strong detox blog and see the daily meals i posted while doing the detox myself. Perhaps you can get some ideas from there as well.
Cheers, Ariane
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