If you like eating the same things every day, all you need to do is swipe right to add your usual breakfast!
You have a 30 minute window after your workout for optimal recovery. Ideally 20-25g of whey protein with a carbohydrate such coconut water or almond milk is best. Make sure to check the nutrition label to make sure it is not packed with artificial sweeteners
Healthy Fats to Enhance Your Recipes Everyone NEEDS fat! Inadequate fat intake can lead to lean muscle tissue breakdown, muscle fatigue, accumulation of fatty tissue, lack of energy, and poor athletic performance. Try adding these healthy sources of fat to your favorite dishes: chia seeds, pumpkin seeds, hemp seeds, and unprocessed coconut oil. About an ounce of the seeds and 1 teaspoon of the oil is the ideal amount to add.
INGREDIENTS 1/4 cup quaker oats 1/2 cup original almond milk 1/2 banana 1/2 tsp chia seeds 1/2 cup blueberries Pinch cinnamon 1/2 scoop Protein Powder 1. Place all ingredients (except nuts) in jar or bowl and stir 2. Cover and refrigerate overnight 3. Add your chopped pecans and enjoy a simple, healthy, and quick breakfast Nutrition Facts Amount Per Serving Calories 278Calories from Fat 54 Total Fat 6g Saturated Fat 1g Polyunsaturated Fat 1g Monounsaturated Fat 1g Cholesterol 28mg Sodium 117mg Potassium 328mg Total Carbohydrates 44g Dietary Fiber 9g Sugars 20g Protein 15g
Tuesday Tip: Different colored fruits and veggies contain different vitamins and minerals. You should have 2 servings of low glycemic fruits per day. Examples of low glycemic fruits include: berries, apple, orange, pear, peach, nectarine, plum and cherries. What is your favorite low glycemic fruit?