If you are just starting out with any training program, finding the proper time to eat in conjunction with your workout schedule can sometimes be bit confusing. If you are like me, your days are already full of activities; work, kids, family time, etc… So, when you are trying to determine what time of the day in your already busy schedule you plan to workout, you will want to make sure that you consider your nutrition as well.
It’s no secret that proper nutrition is critical to your success with any fitness program like Focus T25 or P90X3. While these workouts are 30 minutes or less, they also very intense and require that you fuel your body properly in order to success and achieve the results you desire. The included nutrition guides provide you with several options of what to eat along with serving sizes that are designed to compliment your workout schedule.
Breakfast is an important meal when it comes to living a healthy lifestyle. Prolonged fasting can increase your body’s insulin response. This promotes fat storage and weight gain. Eating a healthy breakfast such as a mushroom omelet with one cup of fresh strawberries and 8 oz. of 1 percent cottage cheese for breakfast will give you the energy you need to successfully complete your workouts for the day.
A reasonable sized mid-day meal like a chef salad or a shrimp stir fry will help fuel your body and continue to encourage calorie burn throughout the day. Performing your workout routine during the mid-day should be done either before you eat lunch or at least 1 to 2 hours after consumption, according to the Mayo Clinic. You should eat lunch approximately six hours after you have had breakfast. The further you stray from this time period, the more your body will start to store fat.
Your evening meal should be about six hours after lunch. Since dinner is generally the largest meal of the day — if you follow the guidelines outlined in the P90X Nutrition Guide — it is not recommended that you work out after your meal. If you perform your exercise in the evening, exercise before your dinner. Depending on your lifestyle, you may find that you lack the energy to effectively perform your workouts in the evening. If this is the case, you should complete them earlier in the day. One example of a dinner meal in the “P90X Nutrition Guide” is a 6 oz. salmon filet with 2 tbsp. of lemon-dill sauce, 1/2 cup of asparagus, 1 cup wild rice and 1 cup puree of red pepper soup with 1 tbsp. of added protein powder.
The P90X Nutrition Guide recommends eating snacks about three hours in between each meal. Eating snacks such as nuts, string cheese or turkey jerky throughout the day conditions your body to continue to burn a steady amount of calories all day long, rather than triggering your “feast and famine” reflex, which increases fat storage. As always, exercise before your snack or at least an hour after you have eaten.
Need a Coach?
If you need to find someone that will hold you accountable, answer your questions, help you, and PUSH YOU for the entire duration of your workout! Luckily for you, that’s what me and my team are here for. If you don’t have a coach yet and want one, I’d love to be your coach and help you through a fitness program. I am available to help you reach your goals!