Nutrition


Before Workout:

If you have an early morning workout, as in you will be working out within an hour of waking up, you should eat something no matter what the activity. You don’t want to go without eating for 8-9 hours while you sleep and then not eat for another 2-3 hours while you workout. That will hurt your abilitys during the workout and also hurt your ability to recover afterwards. Anytime you are about to workout, you should be eating simple sugars and avoiding things with lots of protein, fats, and fiber. So Breakfast pre-workout is pretty much all about that.
Bagels/Toast TJ’s Bagels are good and cheap. As a general rule, if you buy packaged foods, find options with mostly organic ingredients and as few ingredients as possible. When choosing a spread for your bread items, consider what kind of activity you will be doing. If it is rigorous or running then you should avoid eating things like peanut butter or cream cheese, all you really want before you workout is some fast sugar to get your blood sugar high. If you try to eat before you workout and you have stomach trouble, before dismissing eating altogether, consisder what exactly you ate and next time try eating something simpler. Ex. You eat a whole wheat bagel with a glob of Peanut butter on each half and you get a stomach ache during your run. Next time, try eating a plain white bagel with no spread and see if your stomach feels better.
Cereal w/Almond Milk Almond milk is a good alternative if you have problems with Dairy milk. It has a lot of Calcium if that’s your argument against Almond milk. Also, some of you may have noticed that your body doesn’t agree with Dairy products and yet you still consume them. This is silly, if your body has a bad reaction to any food then you are hurting your recovery ability by continuing to consume it. As for cereal, adhere to the same advice I gave about buying packaged foods above.
Banana Bananas aren’t very fiborous unlike most other fruits and are pretty much the only fruit you should consider eating before or during a workout

Not Before Workout:

After you workout your first goal should be to get your blood sugar back up, if you have been consuming some sugar throughout the workout then this shouldn’t be too hard. Finish your workout and drink some more drink mix or have a banana or anything else from the Pre-Workout selection. After you’ve done that, your goal should be to start consuming fats, protein, and fiberous carbohydrates. You should be reserving your sugar/grain consumption to Pre-Workout, Workout, and immediately after workout times. These foods serve the purpose of fueling us when we are working out, but they aren’t as nutrient dense as other forms of carbohydrates such as Fruits. You should definitely be eating at least every 3 hours. Your goal should be to never be really full or hungry. If you get hungry, you won’t recover and you’ll be slow.
Eggs Pretty Cheap, good fats and protein.
Avocado Good fats
Greek Yogurt Protein, other good things
Berries Lots of antioxidants, which are really important for helping you recover. Doing Aerobic activities releases free radicals into your muscles.
Other Fruits
Spinach
Kale I make smoothies with whatever fruits and vegetables we have in the house.
Arugula Put some Arugula in a breakfast burrito with the Eggs, Avocado, Yogurt and some salsa.
Beets Magical super vegetable
Walnuts and other nuts Can be pricey, but you don’t need to eat the whole bag in one sitting, just a modest handful is plenty for a serving.
Other lean meats
Protein Powder Throw some muscle milk powder in a fruit and vegetable smoothie
Lentils
Sweet Potatoes
Brussel Sprouts
Asparagus Really good for pee smell
Mushrooms
Beans

Recipes:

Breakfast Burrito Fry a couple eggs, if you don’t scramble them, you don’t have to clean the pan as much. Warm a tortilla, put the eggs on the tortilla, fill with avocado, arugula, greek yogurt, salsa, whatever else you have. Wrap it up! I posted a video tutorial last year on the facebook group.
Lentil Soup Go buy a bag of Green Lentils at TJ’s and a thing of broth. Follow the directions on the back of the Green Lentil’s. I think its pretty good if you throw in some cherry tomatoes, green beans, balsalmic vinegar, cumin, mushrooms, etc. If you make the whole bag, you can probably get 4 or 5 meals out of it.
Sweet Potato chips Cut sweet potatoes into 1/4 inch slices. Lay them out on a baking sheet, drizzle olive oil, salt, pepper, rosemary on top. Bake at 375 for 20-25 min.
Brussel Sprouts Cut them in half and lay them on a baking sheet, drizzle olive oil, salt, pepper, lemon juice on top. Bake at 400 for 20 minutes or so. They should be firm but you should still be able to get your fork in them.
Pretty much any Vegetable Put some on a skillet with some coconut oil. Sautee for 3-5 min and then throw balsalmic vinegar and salt and pepper on them and eat.

Other advice:

If you are reinventing your eating habits, I suggest starting simple. Pick a balanced set of items to eat habitually for a while. If you try and make a lot of different things everyday, then eventually you are going to quit because you’ll get busy with other things. But, if you just make a habit of eating the same things, and again a balanced set of things, then it won’t seem so hard to cook dinner every night. Also, make huge amounts of food on the weekend, don’t share the food with anyone, and eat leftovers all week.
Also, I want to be clear that your #1 priority is to eat enough food. Your #2 priority is to eat the right foods. If you find yourself on campus with the option of a bag of sugar or not eating for 8 hours, eat the bag of sugar. I hope that makes things clear.

Courtesy of Coach Brady O’Bryan