Healthy E ing and Exercise    

Here's a great meal-planning system, courtesy of Mark Verstegen, a trainer of elite athletes (including Nomar Garciaparra) and author of Core Performance (Rodale, January 2004).

If You Work Out in the Morning

Meal 1 - Preworkout Snack

1/2 whey-protein shake or banana and hard boiled egg or cereal w/fat-free milk

Meal 2 - Breakfast (immediately following workout)

egg-white omelette w/veggies, oatmeal, and OJ

Meal 3 - Midmorning Snack

yogurt and fruit or whey-protein shake and fruit

Meal 4 - Lunch

salad w/grilled chicken and olive oil-based dressing or tuna or lunchmeat sandwich on whole-grain bread

Meal 5 - Midafternoon Snack

peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky

Meal 6 - Dinner

grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing

 

If You Work Out at Lunch

Meal 1 - Breakfast

scrambled eggs w/whole-grained toast or oatmeal w/crushed flaxseeds and yogurt

Meal 2 - Midmorning/Preworkout Snack (no more than 1 hour before workout)

whey-protein shake and fruit

Meal 3 - Lunch (immediately following workout)

chicken-breast sandwich on Kaiser roll and fruit

Meal 4 - Midafternoon Snack

peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky

Meal 5 - Dinner

hamburger made w/ground sirloin (90% lean) or turkey on whole-grain bun and cucumber-tomato salad drizzled w/olive oil

 

If You Work Out Right After Work

Meal 1 - Breakfast

scrambled eggs w/whole-grain toast or whole-grain cereal w/blueberries and skim milk

Meal 2 - Midmorning Snack

yogurt and cashews or whey-protein shake w/peanut butter

Meal 3 - Lunch

chicken-breast, steamed veggies, and roll

Meal 4 - Midafternoon Snack

peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky

Meal 5 - Preworkout Snack

1/2 whey-protein shake

Meal 6 - Dinner

grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing and wild rice

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