Heeeey! It's "Friday-Loyalthy" again, and we're back with some brief, but valuable tips with me Adele - a girl who adores fitness and motivates and educates others in the field. I don't like taking too much time off your Friday, so we quickly jump to the theory:

As I have said many times, if you want a healthy body and FIT, 70% of the work is on the nutrition and values you nourish your body and muscles, 30% exercise. No matter how fast and beautiful a car is, it is not fuel-free. Your muscles need to be nourished and recovered from exercise in order to properly "build". And the main nutrient for this, as we already know, is PROTEIN. So it is important to consume foods rich in protein. In the list below you will find that precisely how before and after exercise it is a priority to consume exactly these foods. Everything has its math, but I don't want to go into detail about the amount of protein per individual, let's keep things simple and understandable by everyone.

Formula:

1 gr protein x kg body weight

OR

1.6 g protein x kg body weight

(I'm leaving this here)

Ideal foods to consume BEFORE the Gym:

· Bananas

· Peanut butter

· Granola Bar

· Nuts

· Dried Fruits

· Tost Integral

· Oat

Ideal foods for AFTER:

· Bananas

· Protein shake (protein shake)

· Fruit

· Cottage cheese

· Kos

· Chicken fillet

· Boiled eggs

· Vegetables

· Quinoa

· Brown rice (in small portions if you are for cutting)

I will build two scenarios for food consumption BEFORE the activity, where you will definitely find yourself in one of them.

If you train in the morning directly after a morning meal:

A perfect option would be a bowl like the one I gave you the recipe in the previous article: Oat base, shredded banana, with a handful of pre-dried fruits, chia seeds, sunflower seeds. Another option might be a toast with avocado. Or an omelet with spinach, and plenty of varied options that you can mix the above ingredients for an energetic breakfast. I usually recommend and consume the food 30 min-1 hour before workout in the morning, not earlier but not later than an hour and a half.

If you train after lunch / afternoon:

If you ate lunch for about 2-3 hours before a quick snack 30 minutes before would be fantastic. For me it would always be a banana, or a portion of dried fruit, a smoothie, or a little strawberry yogurt.

Based on activity, sport, exercise there are several meal options which the picture below will illustrate quite clearly:

Have a great weekend and stay sporty!

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