Pre and Post Workout Paleo Meal Plan
by Stephanie Gruenke RD
By avoiding foods that stress the immune
system, a Paleo diet can boost recovery
and help you heal faster between
workouts.
You can further optimize
performance by adjusting your pre and
post workout meals based on the time of
day and intensity of your exercise session.
Pre-workout: Choose what foods work
best and give yourself at least 20-60
minutes prior to exercise to allow for
proper digestion.
Post workout: Try to eat within 30
minutes and remember that low intensity
workouts burn less glycogen (muscle sugars) than high
intensity ones. On high-intensity days, be
sure to include more starchy vegetables
like sweet potatoes, yams, yucca or taro in
your post workout meal. On low intensity
days, do just the opposite and refuel
with plenty of good fats and non-starchy
vegetables like green beans, spaghetti
squash, and broccoli.
Some examples are listed below.
AM WOD
Pre Workout Meal:
Women
• 2- Eggs and 2-Bacon
• 3-4 oz. Smoked salmon
• 3-4 oz. Leftover meat from dinner and 6-12 almonds
*Note: Some people may also prefer to workout in a fasted state
Men
• 3-4 - Eggs and 2-4-Bacon
• 4-6 oz. Smoked salmon
• 4-6 oz. Leftover meat from dinner and 10-15 almonds
*Note: Some people may also prefer to workout in a fasted state
Post Workout Meal:
Women
• 2- Egg and vegetable frittata with 1/2 cup mashed acorn squash
• 3-4 oz.Chicken breast 1-2 cups stir-fry made with coconut oil and mixed
vegetables
• 2-4 oz. Bison burger in a lettuce wrap with oven baked 1/2 cup sweet potato fries
Men
• 3-4- Egg and vegetable frittata with 1- 1-1/2 cup mashed acorn squash
• 4-8 oz.Chicken breast 2 cups stir-fry made with coconut oil and mixed
vegetables
• 4-8 oz. Bison burger in a lettuce wrap with oven baked 1 cup sweet potato fries
PM WOD
Pre Workout Meal:
Women
• 8-10 Macadamia nuts and 3-4 oz. grass-fed beef jerky
• 2 Hard boiled eggs and 6-10 almonds
• 3-4 oz. Quality deli meat and 1/2 sliced avocado
Men
• 10-15 Macadamia nuts and 4-6 oz. grass-fed beef jerky
• 3-4 Hard boiled eggs and 10-15 almonds
• 4-6 oz. Quality deli meat and 1 whole avocado
Post Workout Meal:
Women
• 3-4 oz. Baked white fish with tomato salsa and 1-2 cups steamed vegetables
• 1 cup Shepherd’s pie made with 2-4 oz. lean ground turkey, 1/2 cup mashed sweet
potatoes and 1-2 cups mixed vegetables
• 1-2 cups Spaghetti squash with 3-4 oz.grass-fed beef meatballs in marinara
Men
• 4-6 oz. Baked white fish with tomato salsa and 2 cups steamed vegetables
• 1-2 cup Shepherd’s pie made with 4-6 oz. lean ground turkey, 1 cup mashed sweet
potatoes and 2 cups mixed vegetables
• 2 cups Spaghetti squash with 4-6 oz.grass-fed beef meatballs in marinara
So how... is what you may be wondering. Well on the Paleo Diet plan you learn that with a couple small adjustments you can please your appetite and achieve your weight loss goals.
ReplyDelete