So yeah, I have these two tools to keep my nutrition on track: the food plans are for planning my macronutrients around my workouts, and the diet quality cards are for checking that I've got my food groups covered.
BEFORE complex carbs & light protein |
IMMEDIATELY BEFORE simple carbs |
WORKOUT | IMMEDIATELY AFTER simple carbs & light protein |
AFTER complex carbs & light protein |
BETWEEN complex carbs & heavy protein |
Immediately before/after means within 45 minutes, before/after means within 1-3 hours, and between means more than 3 hours before or after workouts.
Complex carbs and light protein before workout
Pasta is still working for me, I actually do better with just plain pasta and red sauce before weekday evening practices; it's easier to digest. Though I think I shouldn't just eat pasta and red sauce and I'm okay with pasta with vegetables, but that's about as complicated as I think I should get before workouts.
Before Saturday morning practices, I'm back to oatmeal with cranberries, walnuts, and hemp milk. It's enough food, and it's just so much easier. And I like oatmeal.
Poppy: I was making tofu scramble on Saturdays, but I got bored.
P: Sooo I'm back to oatmeal, seven days a week.
Dame Over: You got bored.
D: With variety.
Hahahahaha. Yes. Although. Lately I've been weirdly not hungry, I've been having a piece of toast and tea with hemp milk for breakfast. I added applesauce to that to keep my fruit covered, but I might be a little low on protein...
Simple carbs immediately before/during workout
Still good with CocoOJ2O during practice. On Saturdays I eat a peanut butter and jelly sandwich between plyos and noon league practice.
Simple carbs and light protein immediately after workout
Starting to hit the wall with Raisin Bran with Sliced Almonds, so I'm going with Chocolate Peanut Butter Banana Smoothie in this slot.
Complex carbs and light protein after workout
See above, oatmeal or toast for breakfast the morning after. Except Saturday mornings when the upholdskis manage to all do the same practices, then we go to Feed and stuff our faces.
Complex carbs and heavy protein between workouts
Alternating between Curried Vegetable Stew, various roasted vegetables with quinoa, and veganly beans for lunch. My lunches have been fancy, I think I have vegetables covered if not protein. Recipes TK.