FUEL YOUR FITNESS The Best Pre- and Post-Workout Meals and Snacks
Whether you’re gearing up for a heart-pounding workout or cooling down after an intense lift, choosing the right food can make all the difference. Let’s look at the best food options to energize you while working out and help you recover like a champ. Pre-Workout Fuel Bananas With Peanut Butter: This dynamic duo is a favorite for a reason. Bananas provide quick-digesting carbs for a fast energy boost, while peanut butter adds protein and healthy fats. Plus, they taste amazing! Oatmeal With Berries: A bowl of oatmeal topped with fresh berries is a fantastic way to fuel your workout. The slow-digesting carbs from the oats give you sustained energy, and the berries add a burst of antioxidants to keep your muscles happy. Greek Yogurt and Granola: Greek yogurt is packed with protein to help prepare your muscles for action.
Add some granola on top for a touch of sweetness and quick carbs to get you moving. Apple Slices With Almond Butter: This combo is crunchy, sweet, and satisfying. Apples give you the natural sugars you need for energy, while almond butter adds protein and healthy fats to keep you going strong. Whole Grain Toast With Avocado: Avocado toast is more than a brunch staple — it’s also a great pre-workout snack. Whole grains provide lasting energy, and avocados contain healthy fats to keep you fueled. Post-Workout Recovery Protein Smoothie: Blend up a smoothie with your favorite protein powder, a banana, spinach, and almond milk. It’s a quick and delicious way to refuel and rehydrate! Chicken and Quinoa Bowl: Lean chicken provides high-quality protein,
while quinoa offers complex carbs and fiber. Along with veggies, this bowl is a balanced meal perfect for muscle recovery. Chocolate Milk: Yes, you read that right! Chocolate milk is a fantastic post- workout drink. It has the ideal ratio of carbs to protein for muscle recovery, plus it’s delicious. Hummus and Veggies: Crunchy veggies like carrots, celery, and bell peppers paired with creamy hummus make for a nutritious, protein-packed post-workout snack. Remember, the key to great pre- and post-workout nutrition is balance. Aim for a mix of carbs, protein, and healthy fats to keep your energy levels stable and your muscles strong!
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TASTY TURKEY MEATLOAF
eczema has improved by 95%, and my acid reflux is totally healed. I can’t believe it took me this long to eliminate harmful foods from my diet! Before committing to this diet, I did my research. I worked with a coach. (This is a MUST-DO when you start the carnivore diet to ensure you get the necessary electrolytes and nutrients.) I did my research and looked to experts for guidance. In doing so, I have learned that our food and medical care industries are selling us lies to make more money. I learned the value of going back to our ancestral diet, where meat sustained us so we could hunt, survive, and thrive for hundreds of thousands of years. And thousands of years ago, they actually lived longer than us, too. But to learn why, you’ll have to check out October’s newsletter. In the meantime, I encourage you to do your own research on the carnivore diet. Check out these experts (and, yes, they’re all doctors!): Dr. Anthony Chaffe, Dr. Shawn Baker, Dr. Sean O’Mara, and Dr. Elizabeth Bright. Do your research, and join me next month for more eye- opening facts you need to know. –Dr. Robert Morea
INGREDIENTS • 1 lb ground turkey • 1 onion, diced • 2 cloves garlic, minced • 1/2 cup bread crumbs • 1/2 cup grated Parmesan cheese • 2 tbsp ketchup
• 2 tbsp
Worcestershire sauce
• 2 eggs • 2 tbsp chopped fresh parsley • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F and line a baking dish with parchment paper. 2. In a large bowl, combine turkey, onion, garlic, bread crumbs, Parmesan cheese, ketchup, Worcestershire sauce, eggs, parsley, salt, and pepper. 3. Form the mixture into a loaf shape and place it in the baking dish. 4. Bake for 45 minutes or until the internal temperature reaches 165 F. 5. Let the meatloaf rest for 10 minutes before slicing.
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