Workout VS DIet – what’s more important?!
If you’re not a big fan of working out then I have great news for you!
The good news is you don’t have to workout 5x a week to see results and gain the weight and curves that you really want. Rule of thumb is your diet accounts for 80% of your weight goals and working out accounts for 20%.
I personally workout 2-3x a week and have had amazing results. The secret is to maximize your workouts and help muscle growth by properly fuelling before and after the gym. We want to increase specific key nutrients that will help you get the most out of each workout so you girly don’t have to go as often. Unless of course you want to, then more power to you! But I know for a lot of us we either don’t love working out or just don’t have the time.
Below are suggestions on how you can power through each workout and maximize your results.
BEFORE:
Eat a protein and complex carb 1 to 2 hours before workout to help build muscle (aka create curves!) and for sustained energy throughout workout.
BREAKFAST IDEAS:
– 2 hardboiled eggs w/ a green smoothie
– Oatmeal w/ berries and walnuts
– Sausage w/ fried yam slices and piece of toast
– Protein smoothie
LUNCH IDEAS:
– Chicken w/ sweet potato and green beans
– Turkey sandwich w/ romaine lettuce, cucumber, mayo and mustard
– Quinoa salad w/ veggies, pumpkin seeds and dressing
– Protein smoothie
QUICK BOOST IDEAS:
If you need a quick boost of energy before gym because you’re feeling low on energy (maybe you weren’t able to eat enough beforehand) or your metabolism already burned through what you previously ate and you’re hungry again and need a boost these are my go -to’s:
– Banana
– Apple sauce
(You can eat 15-30 mins before workout.)
Bananas are a great food to reach for as is quickly metabolized and contains the glucose your body needs to fuel your workout same with a unsweetened apple sauce pack – great for that quick energy source your body needs.
My fave organic applesauce is GoGo Squeez that I get in a pack from Costco (great for on the go).
AFTER:
Have a protein in the first 30 minutes after your workout.
Protein smoothies are great as you can make them ahead of time and bring to the gym with you ensuring you’re getting your protein requirement right after. Also smoothies contain faster digesting protein vs whole foods which will encourage muscle growth. Aim for 20 – 30 grams of protein when looking for a protein powder. Even if you’re protein powder isn’t as high in protein you can always adjust by using an extra scoop. For example, I use IronVegan protein powder and put 2 scoops to get up to 30 grams.
If you don’t have a smoothie pre-made you can always have a handful of nuts or turkey pepperoni as a quick fix to get you through until you can make yourself something to eat.
For me I always keep nuts or a Nick’s beef stick in the car for an easy protein boost until I can get home and make a smoothie or meal.
Get your work out on Girl! I will post some workout clips soon that you can do at home 🙂
