Hey guys! Katie here for another Fitness Friday post. I’ve gotten away from these posts recently because sometimes food is more fun and I love spending time in the kitchen making things for you all to enjoy! However for today’s fitness Friday post, I’m going to incorporate food AND fitness! Because really, the two go hand in hand. Your food should help fuel your workouts and help your body recovery. But knowing exactly what to eat to supplement your workouts can be hard. Thankfully, there are many helpful fitness blogs such as FitnessGoal that can provide guidance regarding your nutritional efforts. Today I’ll talk to you guys about what I eat on a typical day, pre-WOD and post-WOD snacks as well as what helps me get through a workout.
Your dietry and nutritional habits are honestly just as important as the work you put in in the gym. You can work as hard as you want during your workout, but if your diet is shoddy, you will not see the results that you want to. However, your diet does not need to be too strict, unless you are looking for optimal results and performance. Programs such as Fitness Muscle Meals are popular among many fitness enthusiasts, as it offers them a unique, customised meal plan that can be delivered straight to their door.
In case you guys didn’t know, I CrossFit. I’m no Games Athlete, I’m not even a Regional’s athlete (yet) but I love training hard and I love pushing myself. I know the idea of counting calories and macros is typically frowned upon in Paleo world but it’s been working for me and it helps me stay on track. Make sure to read my previous post about what flex-i-ble dieting is! So keep in mind that my food is typically based on what I can “fit” into that day. Sometimes it comes together easy, sometimes it’s food tetris but generally, I’ve gotten better at knowing what I can get in each day and feel satisfied. I typically work out at night around 4pm-6pm Monday, Tuesday, Wednesday and Friday. Saturdays and Sunday are usually morning/afternoon sessions.
Here is what I’ll eat in a typical training day:
Breakfast (7:30/8:00AM) : roasted brussel sprouts, chicken sausage, egg or egg whites, tomatoes and smoothie with coffee, ice and SFH Fuel.
Sometimes I’ll vary the kind of veggies as well as what’s in my smoothie but generally it’s just a way to get more protein in. Plus it’s delicious.
Lunch (11:30AM): Tangled Thai Salad and an apple OR a big salad with a lot of veggies and usually chicken and some sort of fruit
This is the meal that varies the most for me. Usually I’ll make a set meal and that’s what I’ll have every day for lunch. This is also when I consume a lot of my fats for the day.
Picture from Danielle Walker’s blog Against All Grain
Pre-wod snack: carrots and turkey OR jasmine rice and lean ground beef OR sardine dip with veggies
I always have some protein before I work out and have been experimenting with fats and protein vs carbs and protein. I’ve found that I like carbs and protein before working out because fats tend to leave me too full but sometime it just depends on what I have in my fridge. I try to eat 1.5-2 hours before wodding. Pre-workout drinks vary for me. Sometimes I don’t need anything and other times I need a little pick me up. Some really great pre-workout supplements include ETB Pre-Workout, SFH Push as well as Progenex Force.
Post-wod (15-60mins post wod): Protein shake and some fruit (banana, apple, baby food packet) OR Rx Bar OR Protein Shake and sweet potato.
This is one meal I wish I could get better at. I would LOVE to eat my dinner right after training but usually I have to teach class after I WOD or I know I won’t be home for awhile. Again, I usually try to get in my carbs and protein here, with little fat. Some really great proteins can be found, here, here and here. I like these because they are fairly clean and still taste great!
Sorry for the blurry pic but these bars are delicious!! Order your own here
Dinner: Jasmine rice, broccoli, lean ground beef, shredded chicken or both and some egg/egg whites OR this amazing Chicken Taco Casserole from Fed and Fit.
As with lunch, I usually make one dish for the whole week and eat that every night for dinner. Or I’ll make some sort of protein so I can have it on hand to mix with whatever I want!
Phew, there ya go! A few notes, this is just a sample of one day. Sometimes if I train harder, I’ll eat more carbs or if it’s a rest day, I won’t eat as much and I won’t include “heavier” carbs like oats, sweet potatoes and rice. Generally, I try to have the majority of my carbs around when I’m training. Protein is a little trickier. I try to have the same amount at each meal throughout the day but dinner usually ends up being a little higher. Food is honestly the biggest thing that’s helped me notice a difference in my performance. If I’m not eating right, it shows in my training.
Now, besides your nutrition and the actual work you put into your workouts, there are a few other factors that can help you get the most out of your workouts, day in and day out. Most of this comes from recovery. First, I always try to do some type of stretching after I WOD. Maybe it’s cooling down on the air dyne, rolling out of the foam roller, using the lacrosse ball or some old fashioned stretching. Whatever it is, make sure you do it! Second, SLEEP. Don’t say you’re too “busy”, don’t say you don’t need it, don’t say you can function just fine on 6hours, just stop. YOU NEED SLEEP. AT LEAST 8-10 HOURS. YES PEOPLE, 8-10! Now I get it, sometimes Netflix won’t let you stop watching, sometimes you’re working late or have a night out with friends but if you want to be properly recovered, YOU MUST PRIORITIZE SLEEP. No ifs, ands, or buts, JUST DO IT!
Now that we’ve covered what you can do before and after your workout, let’s talk about the actual workout. Like I said, I CrossFit but this can be applied to any sport or fitness activity you do. The biggest piece of advice I can give you is to do something you love. The reason I’ve done CrossFit for 3 years is because I haven’t got sick of it. I still have fun, I love doing it and I hate missing a class. If you’re getting bored with your routine, switch it up! I took some time and only focused on weightlifting for awhile. Sometimes I do what’s written for the class versus the competitor programming. Whatever you have to do to keep you engaged, do it! This ties directly into making your workouts fun. If I walked into the gym and did my lifting and WOD with no music, I probably wouldn’t think CrossFit is as fun. If I walked in and had to work out alone all the time, it probably wouldn’t be that fun. Besides the actual training aspect of CrossFit, I love the atmosphere. I love the loud music, people cheering each other on and being able to work out alongside some of my closest friends. Again, I’m not saying you have to CrossFit, but find a fitness activity that makes you WANT to be at it every day.
That’s me with some of the best friends a girl could ask for!
The second largest piece of advice that is sometimes very difficult to do is WORRY ABOUT YOURSELF. Heck, this can be applied to nutrition as well as your fitness program. Not everyone is going to be eating the same as you, doing the same program, same weights or same workout as you. It’s fun to have a workout buddy to push yourself against but don’t let it get to your head. Don’t skip reps so you can beat your friend and if you catch your friend cheating reps, that’s their problem. Worry about the work you’re putting in and focus on that. Like I said, same goes for food. It’s one thing to play around with nutrition and test out of different things but don’t feel like because your friend is eating donuts and losing weight that it’s going to work for you. There’s so much more than goes into body composition and what works for each person that blindly following someone else or worrying about their food isn’t worth it. Remember, focus on you and do what works for you.
Alright folks, I think that sums it up! Hopefully this gives you a better understanding of some things you can do to make sure you get the most out of your workout and nutrition. If you have any questions, post in the comments, reach out to us or ask us on Instagram @wholehealthhacks We love to hear from you guys! Thanks again for joining me on Fitness Friday 🙂