THE YARD GYM
6 WEEK CHALLENGE
FUELLING FOR FITNESS
MAIN MEAL - 1.5-2 HOURS PRIOR SNACK - 30 MINS PRIOR
PRE WORKOUT
CARBS FATS
THE WORKOUT
WATER GELS (90MIN+ WORKOUT)
REFUEL MEAL 30-120 MIN POST
POST WORKOUT
CARBS PROTEIN WATER & ELECTROLYTES
PRE-WORKOUT SNACK
1. A small apple or banana with almond butter 2. Rice cake with peanut butter 3. Wholegrain toast with a avocado. 4. Greek yoghurt with a drizzle of honey and seeds. 5. Cottage cheese with cucumber slices 6. A small handful of trail mix (nuts, seeds, and dried fruit). 7. Half a wholegrain bagel with ricotta and a drizzle of honey 8. A boiled egg with a small piece of wholegrain toast. 9. A small serving of overnight oats with coconut milk and chia seeds. 10. Grain cracker with cottage cheese or goats cheese and tomato
POST-WORKOUT MEAL
1. Grilled chicken with quinoa and steamed broccoli. 2. Salmon with sweet potato and spinach. 3. Turkey and avocado wrap with wholegrain tortilla. 4. Cottage cheese with pineapple and chia seeds. 5. Tuna salad with mixed greens, tomato, and quinoa. 6. Protein shake with banana and oats. 7. Scrambled eggs with spinach and wholegrain toast. 8. Grilled chicken with brown rice and avocado. 9. Yoghurt with whey protein, oats, and berries. 10. Prawns with rice and sautéed veggies.
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