Good evening guys and happy Sunday!! I hope you all have had an incredible weekend! Mine was low key and mostly spent at home, and that is okay with me!
I am going to dive right into today’s blog topic, which refers to something that I get asked about a lot…a typical day of eating.
To begin, I am an early riser. I am up by 3am (4 at the latest), and begin my morning with about 16 ounces of water. Most of us are dehydrated upon waking, so immediately downing some water kickstarts hydration, digestion, and coats the belly for the oh-so acidic black coffee that usually comes next. I like to get in a sweat first thing, so I either hop on the elliptical at my house or if time permits and I want added intensity, I will head to the gym just down the road and sweat it out on the stair mill. Although I take in BCAA’s (branch chain amino acids) while completing my cardio, by the time I am finished, I’m ravished. Breakfast for me is always one of two meals: either oatmeal and egg whites topped with Texas Pete (the best hot sauce ever), or riced cauliflower mixed with shredded potatoes, bell peppers and egg whites with a side of fruit. The first option is usually on days when I am in a bit of a hurry or am working out within an hour of eating. The second option takes a bit longer to prepare and takes longer to digest, so this breakfast choice I save for days that I train later in the day.
Three days a week I coach the early classes at F45, which leaves me getting ready and heading out immediately after breakfast. When coaching in the am I typically cover three classes, and am done by 9:00. My calorie expenditure is always at least 200 cals per class, so by the end, I am more than ready for meal two. I try my best to have something prepped and waiting for me at home or at least something that I can fix up relatively quick; this way, I’m not tempted to drive through and scoop something up on the way home. A typical lunch for me includes pre-prepped veggies of some sort (the last two weeks has been broccoli and red potatoes), a protein source (a veggie patty or egg whites), and fat (almost always avocado or olive oil).
Once my lunch settles, the pup and I will take our am neighborhood stroll. Our walks are divided into two sessions now that it’s getting warm, so we’re back home within 15 minutes. I use the next couple of hours of the day to take care of my “to-do’s.” By noon I’m munching on my pre-workout snack, which almost always includes some sort of fruit, whether it be on top of oats, yogurt, or mixed within a smoothie.
On a typical training day, I’ll spend about 60 to 90 minutes in the gym depending on my programming. I try to make certain that I eat within 1 hour of my weight training (for optimal recovery). My post-workout meal always consists of a faster absorbing carb and a protein. Protein pancakes with fruit is a top choice!
If most of you are like me, I find that I have a good amount of energy for a couple of hours following my workout. After my post-workout meal the pup and I will either take another short stroll or take it to the backyard for a few minutes of playtime. My afternoons are spent completing client check-ins, studying or taking care of things around the house. I go to bed fairly early, so I am usually prepping dinner around 4 or 5. I find (like most), I am much hungrier in the evening. In order to feel completely satisfied, I load up on fibrous veggies: broccoli, okra, eggplant, green beans, zucchini, and cauliflower are my usual go-to’s.
There is no rule stating how many meals one should have per day, nor is there enough evidence stating that meal timing is detrimental to training; however, for me, I find that 4 to 5 meals spread throughout the day works best. Some individuals may react better to 2 to 3 larger meals. The bottom line, the foods you choose to eat are far more important than when you eat them.
Cheers to an incredible week ahead and staying on track!