Post-Workout Nutrition

Ever wonder what to eat after a workout? Well look no further!

Before I discuss what foods to eat in what ratios, I wanted let you guys in on a little secret. It's likely that you've come across some article that says you must eat within this magical window of time after a workout - usually 20 to 60 minutes. In fact, I used to believe this myself! I would race home from the gym and get my protein shake in within 30 minutes post-workout. Well, I'm going to have to burst that bubble. It is not absolutely necessary to eat post-workout so long as you've had a pre-workout snack or a recent meal. 

However, if you haven't eaten within the past few hours of your routine (like a pre-breakfast workout), then it definitely is necessary that you fuel yourself with some much needed nutrition. You should also eat post-workout if you plan on doing a second workout that day (or a third/fourth/etc). Basically, you only really need to eat if your workout has depleted you of energy and you are in a fasted or semi-starved state.

The best ratio of macronutrients would be 3 carbohydrates to 1 protein (3:1) and a bit of added fat. My favourite snack is a fruit smoothie with added protein and fat like coconut oil. Or if I don't want to add the coconut oil I could have a side of nuts (about a handful) with my shake. 

Stay tuned for what to eat pre-workout!

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Tabata Training

Want more bang for your buck during exercise? I know I would! What if I told you, you could achieve this in only a few minutes? Well, you can definitely do this with Tabata Training.

Tabata training involves pre-set intervals of time on and off for a specific number of minutes. It’s a high intensity, short, and effective workout. The classic example is 20-seconds-on followed by 10-seconds-off for a total of 4 minutes. During the time on, you want to perform as many repetitions as fast as possible while keeping good form. This is what makes Tabata’s good for all fitness levels as everyone will be outputting their maximum effort. You can use a variety of exercises with Tabata Training: squats, lunges, push ups, sprints, etc. To make it even more challenging try using plyometric exercises like jump squats (provided that you are experienced with plyometrics). That being said, if you are new to Tabata Training keep it simple and stable so until you build up your fitness.

Tabata training can be performed almost anywhere. Not only can you get it done and over with at home, but it’s short and sweet so there are no excuses for not getting your daily workout in. However, Tabata should not replace a well-rounded fitness routine, but rather complement it for improved results.

Tabata Training is also a great way to switch up your usual cardio routine and it’s especially beneficial if you’re short on time. Rather than a 30 minute jog, try sprinting for 30-seconds-on and 30-seconds-off for 5 minutes. I guarantee you will see results!

One important thing to keep in mind when doing Tabata’s is to make sure you adequately warm up. Perform some dynamic stretches and go for a fast paced walk to increase your heart rate before you get going. And of course, listen to your body! While it is important to push yourself, you don’t want to go too far. If at any time you feel dizziness, light-headedness, or pain, stop immediately and walk it off.

For an example Tabata routine, this is what I did yesterday:

Total time = 4 minutes; 20-seconds-on, 10-seconds-off

Alternate between 1) plyometric squats (jump squats) and 2) push-up followed by bringing my knee to my arm on either side.

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No More Messing Around

I have revised my diet plan and I would like to share it with you all. After having such a bad reaction to the Paleo Trial, I needed to get back to full health so I took several days and concentrated on eating whole foods - including whole grains. It's been one week on healing so far, and I am 95% back to health. I've learned my lesson, I will not be messing around anymore with my diet!

I used to eat 3 meals per day plus 1 or 2 snacks. My meals have always been good whole food creations with loads of vegetables among other yummy healthy foods. My problem was my snacks were not always healthy. I used to grab whatever I could find while I was out - usually breaded foods like croissants or muffins. Although I would choose the better option of these snacks (like whole wheat croissants or multi-grain sandwiches), it was still not a good choice overall.

So I've decided to change the way I think about my meals. Rather than 3 meals and 2 snacks, I will have 5 meals. Since I think of a meal as a source of nutrients, I am far less likely to spoil it by eating less healthy foods. In addition, I can portion my meals since I will be eating more often throughout the day.

I will be eating every 3 hours - 8am, 11am, 2pm, 5pm, 8pm. I will also be focusing on high fiber on at least 2 meals. So a typical day will look like this:

• 8am - oatmeal with raisins, sliced almonds, milled flax seeds, cinnamon, 1tbsp coconut oil/udo's oil, almond milk, and sometimes a protein scoop when I will be doing more intense activity.

• 11am - a banana and some nuts or yogurt and berries

• 2pm - roast chicken with couscous and a ton of mixed veggies (small plate or within inner rim of large plate)

• 5pm - 1/2 bran muffin (my own recipe made with almond flour instead of wheat flour) with butter

• 8pm - small bowl of lentil stew or salad loaded with lots of veggies

Drinks: minimum 8 glasses per day (10-12 on days of higher intensity workouts), green tea at least once per day, unsweetened latte with whole milk 1-2 times per week.

As you can see, my day is very structured. Thus, there is no room for snacks that are less nutrient dense. This will greatly help me control my cravings as well (which is also something I am working on). My  goal is to severely limit refined sugar. So if I really want a cookie, I will have to bake it myself in order to ensure that there is only natural sugars used sparingly (like organic raw honey or maple syrup).

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Paleo Trial: 2nd week

Time for the second update on my Paleo Trial. While I do think the Paleo way of life would definitely work for many people, I must admit, it doesn't work for me. I had a great week and a bit doing Paleo, but things started to take a downward turn after that. I have a medical condition that requires me to eat a lot of fiber. Although fruits and vegetables do contain fiber, I guess it wasn't enough for me in particular because I began to see some not-so-good results. Don't get me wrong, I did lose a bit of weight and the bloated feeling went away completely, but it's not sustainable for me.

Rather than give up on a challenge, I've decided to alter it so that I can continue. Instead, I will be doing gluten-free which is as close as I believe I can get to Paleo. I will continue to limit grains - eliminating wheat - but I will bring oats, rice, and quinoa back into my diet. I will continue to make healthy Paleo baked goods as they are not only gluten-free, but high protein, and very low sugar!

As I've reiterated many times, listening to your body is very important, and my body was telling me that Paleo is a no-go. 

Recipe of the week: Coconut Chocolate Cake

Servings: 12        Prep Time: 10 Minutes    Cook Time: 30 Minutes

Tools Needed: Hand Mixer, Mixing Bowls, Pyrex Dish, Sauce Pan

Ingredients:

1 1/4 Cup Almond Flour

1 Cup Dark Chocolate Chips or Enjoy Life Chocolate Chips

1/2 Cup Coconut Milk

1/2 Cup Shredded Coconut

1/2 Slivered Almonds

2 Eggs

1/2 Tsp Sea Salt

1/2 Tsp Baking Powder

Coconut Oil for Grease

Process:

1. Preheat oven to 350 Degrees Fahrenheit

2. Melt chocolate and coconut milk in a small sauce pan over low heat

3. Once the chocolate is melted, transfer to a mixing bowl or stand mixer

4. Add in eggs and mix well

5. Add almond flour, shredded coconut, salt, and baking powder and mix well

6. Grease an 8×8 baking dish with coconut oil

7. Transfer batter to baking dish and sprinkle with slivered almonds and some coconut if desired

8. Bake in the oven for 25-35 minutes or until a toothpick in the center of the cake comes out clean

Paleo Trial: 1st week

Well, I'm a week in to my paleo trial and I must say I'm doing pretty well! It's not easy - especially as last week was my special time of the month when my sweet cravings sore uncontrollably - but I got through the week 1 hump. Some changes to my usual routine include: cooking and baking a lot more and eating more mean and eggs than usual. I've had to find specialty paleo recipes for certain foods. But overall, I've had a lot of fun learning new recipes.

I learned that you can eat whipped cream and not feel guilty. Coconut whipped cream is unsweetened and loaded with good healthy nutrients, and when paired with berries, it more than suffice's to fulfill my sweet craving. I also tried baking banana custard, which is also unsweetened, and it's definitely not as yummy as regular custard, but I like that I can eat it for a healthy post workout snack (or anytime snack) rather than just for dessert. Salad has become my new best friend. Of course, I've had to do variations of salads to keep my taste buds from getting bored.

Changes I've noticed after only 1 week include: decreased bloat, more energy, better mood, more regularity, weight loss (2lbs), increased motivation, and a general sense of well being.

Changes I hope to incur by the end of my 30 day trial include: decreased sweet cravings, more weight loss, and continuation of all the other good things I felt over this past week.

Over the course of the next few posts, I will try and include some yummy paleo recipes that anyone could try (paleo or not).

Today's recipe is coconut whipped cream:
Refrigerate 1 can of coconut milk overnight.
Open can and separate the coconut water from the solid coconut milk. (Note: don't throw it away, it would be great to add to a smoothie, or even just to drink)
Put solid coconut milk in a bowl, add 1 tsp vanilla extract, and beat until fluffy.
Serve over your preference of berries or fruit.
Enjoy!

Note: if you need some added sweetness, add some pure maple syrup (apx 1tbsp) along with the vanilla extract.

A little advanced warning, this is not going to taste the same as regular whipped cream so go in with an open mind.

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