Pre-workout fuel! Gobble it up and lift more!

Posted on Posted in Nutrition, Recipes

We have had a recent string of near death experiences in the gym…ok nowhere near death, but we have witnessed a lot of people lately coming in for the workout and seriously dragging ass or not being able to finish the workout. We need to address this issue. NOW. This needs to stop. Please understand that starving yourself to try and lose weight will have the opposite effect! Not eating, trying to run your engine on an empty tank, and either not finishing the workout or only putting in 50% effort will not get you the results you’re looking for.

If you eat 0 calories before coming into the gym, and you drag ass or don’t finish the workout, and you only burned 250 calories, you are in a 250 calorie deficit and you gave your muscles no fuel so you gained zero muscle so your calorie burn ends when you end the workout. Now lets say you ate 200 calories before you came in and you crushed your workout and really busted ass, you may burn 500 calories, and you gained 2 grams of muscle mass, so you are not only in a 300 calorie deficit but the muscle mass you gained will keep burning calories all day and night. (These numbers are all hypothetical to prove a point, your numbers for your body type and size may be very different)

So you can see how fueling up before a workout gives you a huge benefit! Please people, stop starving yourself, you need gas in the tank to win the race!!!

Here are a few of our favorite pre-workout fuels:

  • Banana
  • Apple
  • For massive workouts where you are putting in maximum effort for over an hour, we love good old peanut butter sandwiches
  • Greek yogurt and granola
  • Half a bagel
  • Mini-muffins with cranberries and walnuts (no sugar added)
  • Oatmeal with some cranberries or raisins and some almonds

Wow those all look like huge carb intakes? YEAH!!! Carbs! Eat em! The body needs carbs before and after workout, to fuel the muscles and then replenish your glycogen stores after. When are carbs not good? When you’re sitting on your ass at your desk for hours or when you get home and sit on the couch with your fam watching a movie.

A great trick we learned from our friend Nick Shaw over at RP Strength, mix up a protein shake and pour it over some cereal! We eat 2/3 of it before workout and save the other 1/3 for after the workout.

Want to crush your workout? Get some carbs!

Here is a simple protein muffin recipe:

  • 1/2 cup coconut flour
  • 2 eggs
  • 1 cup oats
  • 1/2 cup apple sauce
  • 1/2 cup vanilla protein powder
  • 1/2 cup milk
  • 1 tsp baking powder
  • a sprinkling of grated lemon or orange peel
  • 1/2 cup cranberries
  • 1/2 cup walnuts

Mix everything together in a bowl. Place muffin tins in muffin pan and spray with some coconut oil. Bake at 350 for 25-30 minutes. Test the middle of the muffins by inserting a knife, it needs to come out clean. These are amazing! Two before workout and one after!

muffins

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