Dine on time - what to eat when for Free Weights
30 minutes before each session
Nuts, banana and yoghurt
Walnuts give muscles protein. Sugar in the banana provides energy and
their potassium prevents cramps. The yoghurt's calcium helps muscles work
420 cals, 69g carbs, 17g protein, 6g fat.
15 minutes before each session
Coffee and water
Coffee gives muscles energy and research suggests it can help burn fat
faster. Water washes away dehydration while giving you a bigger pump 1 cal,
0.12
During the session
Your weight in water
Weigh yourself before and
after a typical session. The difference in kilograms is the number in litres
of water you should drink during your session to replace the water you lose.
15 minutes after each session
Two apples
Training pushes oxygen into your blood, creating more free radicals - linked
to heart disease. Apples are loaded with antioxidants, cancelling those
effects. 130 cals, 34g carbs, 0g protein, 0g fat
30 minutes after each session
Steak and wholewheat bagel
Steak is packed with protein and good for building your muscles, while the
bagel is a healthy source of fibre that fills the void left by a workout.
570 cals, 22g carbs, 7g protein, 7g fat
"train both mind and body"
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