How To Eat For Strength, The Corner Store Edition!
One of the easiest ways to sabotage your workout is to go into it starving.
Anyone who is serious about gains knows that eating a balanced snack 30-60 minutes before training will allow for better performance in the gym, and hence, better results.
Lets face it, you’re a busy guy or gal. You don’t have time to carry around little 3-compartment containers with servings of protein, complex carbs, and veges. If you can make it to the gym 3x per week, it’s a win.
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So how do you get a decent snack in the pipes before training so you can maximise your Return on Investment?
Good news, you can hit the corner grocery on your way over to the gym, throw something in the hatch, and be ready to rip by the time the Coach yells 3-2-1 Go!
Here are my top 5 picks that any decent convenience store in Jerusalem should have. Snacks are selected based on Macronutrient profile, meaning they provide an ideal ratio of easily digested proteins, carbohydrates and fats to fuel your workout.
1. Peanut butter.
It is known that Rich Froning keeps a jar of this stuff at the gym at all times. Maybe that’s how he won the CrossFit Games 3x in a row! A couple of heaping spoons of PB washed down with coffee 30-45 minutes before lifting? That’s my idea of a pre-workout! (Note: always consume the 100% natural version if it is available)
Two options here: You’ve got the kind which has both whey protein and sugars added. Use this if that’s what there is.
A better option is Greek Yogurt which is naturally high in protein and does not have any added sugar.
3. 4-6 Rice cakes with tehini and a can of tuna. This is good if you have 15 minutes and space to sit down.
Use this as more of a meal option an hour or two before a workout. Throw in some cherry tomatoes or a bell pepper if they are in season.
You can sub the tuna with any other protein, ie. sliced cheese or smoked salmon.
4. Mini Rice cakes with Humus/tehini. This is slightly lower in protein than the previous option, but easier to manage. No spoon required!
For a good dose of protein, get the kind of Humus that is has the Tehini already added!
5. Two Apples and a box of cottage cheese. This one is a Classic Muscle Builder. If it is close to your workout, stick to one apple and half the box. Use the second half after the session.
Remember to keep it light! You don’t want to go into “Fran” with your belly full. Experiment with different foods and find out which ones you digest easily. Let us know if you have other great ideas!
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Here’s to your next PR!