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2006/12/04, 10:00 AM
Here are some ideas from a nice article in M&F Hers about pre-workout fuel:
For Strength workouts - 60 minutes before you want to ingest about 0.1g of protein per pound of bodyweight and 0.2g of carbs per pound of bodyweight, so for a 130lb woman that is about 13 grams of protein and 26 grams of carbs. In general 10-15g protein and 25-30g carbs should fit the bill for most women.Choos lowfat sources of protein and low-glycemic, slow-digesting carbs.
Strong Snacks:
1 1/2 oz canned tuna w/1tbsp fat free mayo on 9 whole grain crackers 14g pro/28g carbs
2 large scrambled egg whites, 1c cooked oatmeal 14gpro/25g carbs
3/4 scoop whey or soy protein blended in water w/1 medium banana 16g pro/28g carbs
2oz deli chicken breast, 2 slices whole wheat bread 16g pro/26g carbs
2oz boiled shrimp, 1/2c cooked brown rice 14g pro/24g carbs
2 cups chicken noodle soup, 3 whole wheat crackers 13g pro/27g carbs
2 hard-boiled egg whites, 1 whole wheat english muffin 14g pro/27g carbs
Cardio Workout
For performance - to go longer or faster you need ample amounts of low-to-moderate glycemic carbs. Adding some protein to the mix can help improve stamina. Endurance athletes should ingest 0.1g protein per pound of bodyweight and 0.4g of carbs per lb of bodyweight. So 13g protein and 52g carbs for a 130 lb woman. 10-15g protein/40-60g crabs for most.
Long-lasting Snacks - an hour before long, endurance type cardio:
1 1/2 oz canned tuna w/1 tbsp fat-free mayo on 4 slices pumperknickel bread 18g pro/50g carbs
1/2 scoop whey protein blended in water w/ 2/3c blueberries and 1 ww english muffin w/1 tbsp low-sugar preserves 17g pro/50g carbs
2 oz deli turkey breast, 1 large ww pita, 1c whole strawberries 17g pro/48g carbs
2 oz chopped cooked chicken breast, 1c ww pasta w/1/2c marinara sauce 19g pro/51g carbs
For fat-burning - if your main cardi goal is fat loss, then avoid carbs altogether. But that doesn't mean you should run on an empty stomach - studies show that comsuming amino acids before aerobic exercise incraeses the amount of fat burned. reach for a snack that delivers about 5-10g fast digesting protein.
Lean Snacks - an hour before your get-lean cardio sessions, choose one of these:
1/2 scoop whey protein, blended in water 10g pro
2 hard-boiled egg whites 8g pro
1 1/12 oz canned light tuna 10g pro
Strength & Cardio Workout
If you're saving time by combining cardio and strength workouts, use the same ratio as when lifting, but the type of protein can vary, to last longer reach for slower digesting proteins like dairy, beef and even nuts.
Dual Snacks
If you are weight-training an doind cardio, munch on these an hour before:
8 oz fat-free plain yogurt w/1c sliced strawberries 14g pro/28g carbs
3 oz 955 lean beef patty, 1 ww hamburger bun, 2 tbsp ketchup 20g pro/30g carbs
2 whole large poached eggs, 1 ww english muffin 18g pro/28g carbs
1/2c fat-free cottage cheese mixed w/ 2 cups sliced pineapple 14g pro/23g carbs
2 tbsp peanut butter, 2 slices ww bread 14g pro/32g carbs
1c skim milk, 1/2c special K cereal 12g pro/23g carbs
1/4 scoop whey or soy protein blended in 1c skim milk w/ 1/2c blueberries 14g pro/24g carbs
So - I hope you find this info useful and I hope you have great, energized workouts!
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Perseverance is not a long race it is many short races one after another.
Walter Elliott
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