Its getting cold now so I'm slowly moving onto more wintry food to fit the weather! I'm starting with the addition of Stew to my menu which is great on a cold evening making you feel warm on the inside and its really healthy to boot!
I recently did a post about how the body uses energy, linking with this its worth pointing out that when your body uses its reserves of glycogen it clearly needs to replace these. It has been found that while a high carbohydrate diet is useful in helping to bring up your reserves and fight fatigue and muscle damage, eating something that contains a mixture of carbs to protein (4:1 ratio) is even better helping to promote refuelling and muscle repair. This is the reason why on a Wednesday night and on a Saturday evening I have carbs mixed with protein (peanut butter on toast and chicken in wholemeal pita, though dark chocolate will also be good at this!) so that I am ready for my weights session the day after! I'll go into more detail about this soon when I do my posts on pre and post exercise nutrition in the near future!
Sunday:
I recently did a post about how the body uses energy, linking with this its worth pointing out that when your body uses its reserves of glycogen it clearly needs to replace these. It has been found that while a high carbohydrate diet is useful in helping to bring up your reserves and fight fatigue and muscle damage, eating something that contains a mixture of carbs to protein (4:1 ratio) is even better helping to promote refuelling and muscle repair. This is the reason why on a Wednesday night and on a Saturday evening I have carbs mixed with protein (peanut butter on toast and chicken in wholemeal pita, though dark chocolate will also be good at this!) so that I am ready for my weights session the day after! I'll go into more detail about this soon when I do my posts on pre and post exercise nutrition in the near future!
Sunday:
B: Muesli with yoghurt
S: Protein Shake
L: Meatballs with wholemeal bread
S: Raisins
D: Beef Stew
S: Walnuts
Monday:
B: Porridge with Honey
S: Almonds + Raisins
L: Chicken katsu
S: Pistachios
D: Chicken Stirfry
S: Peanut butter on wholemeal toast
Tuesday:
S: Almonds + Raisins
L: Chicken katsu
S: Pistachios
D: Chicken Stirfry
S: Peanut butter on wholemeal toast
Tuesday:
B: Egg and Soldiers
S: Protein Shake
L: Turkey Stirfry
S: Cranberries
D: Chicken Curry
S: Walnuts
Wednesday:
S: Protein Shake
L: Turkey Stirfry
S: Cranberries
D: Chicken Curry
S: Walnuts
Wednesday:
B: Muesli with yoghurt
S: Almonds
L: Chili with tortilla chips and lettice
S: Power Bar
D: Blueberry and Banana Smoothie
S: Peanut butter + toast
S: Almonds
L: Chili with tortilla chips and lettice
S: Power Bar
D: Blueberry and Banana Smoothie
S: Peanut butter + toast
Thursday
B: Scrambled eggs + Toast
S: Almonds
L: Chicken with Salad and Veg
S: Protein Shake
D: Homemade pizza with low fat mozarella
S: Protein Shake
D: Homemade pizza with low fat mozarella
S: Raisins
Friday:
B: Porridge with Honey
S: Orange + banana
L: Steak with salad and veg
S: Protein Shake
D: Beef Stew
S: Almonds
S: Orange + banana
L: Steak with salad and veg
S: Protein Shake
D: Beef Stew
S: Almonds
Saturday:
B: Banana + Blueberry Smoothie
S: Power Bar
L: Unknown
S: Chocolate
D: Chicken and spinich in wholemeal pita
S: Mixed nuts
S: Power Bar
L: Unknown
S: Chocolate
D: Chicken and spinich in wholemeal pita
S: Mixed nuts
B: Breakfast
L: Lunch
D: Dinner
S: Snack
As per let me know what you think by leaving a comment and if you have any meal suggestions I'll give them a look for my next meal plan!
Cheers,
Rich
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