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The Best Pre- and Post- Workout Snacks

Food is fuel. Skimping before workouts is not the path to success. It only increases the lack of energy and promotes the loss of muscle mass.
Since basic exercise does not burn all that many calories, the purpose is to build muscle mass to aid in muscle-caloric burn. High intensity interval workouts are recommended for best results.
Although some studies differ on the effectiveness of the timing of your workouts (AM vs. PM in relation to an empty stomach vs daily caloric ingestion), you should eat something before your workout.  In turn, allow enough time for digestion and aim for 1.5-2 hours prior to your workout. Higher fat content meals can increase digestion time and an Increased intensity of your workout can interfere with the blood needed to provide nutrients to muscles during a workout.

Pre-Workout:

  • Eat 1.5 – 2 hours before your workout to allow for digestion.
  • An ideal pre-workout meal should consist of : 10-35% protein; 45-65% carbohydrates; 20-35% fat.
  • Examples: Yogurt, Oatmeal.

 

Post-Workout:

  • Eat within an hour of intense workout in order to refuel the body’s cells which aids in proper recovery and lean muscle build-up.
  • An ideal meal consists of 4:1 carbs:protein.
  • Examples: Chocolate Milk, Hummus on Whole Wheat Pita.

 

Sources:  http://www.askmen.com; http://www.everydayhealth.com

 

 

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Peter Piper Picked a Pack of Peppers in a Pita

Washing peppers

Peter Piper Picked a Pack of Peppers in a Pita

For a Taste of Summer in the Dead of Winter

2 each Orange, Yellow and Red Sweet Peppers thinly sliced
4-5 Scallions thinly sliced
2 Tbl Soy Sauce or Kikkoman Teriyaki
2 Tsp Sesame Oil
2 Whole Wheat Pita Pockets

After slicing peppers and scallions, place the sesame oil in a medium high skillet and sauté until crisp tender. Continue to stir to help the peppers cook evenly.

Just before removing from the pan stir in soy sauce and heat through (do not let the soy sauce boil or it will breakdown and become too salty).

Remove peppers and onions from the pan and lightly dab onto paper towels (to remove any excess oil).

Stuff into pita pockets and serve. (sprinkle with toasted sesame seeds if desired).

From Aunt Kim at the Garlic Mango Co.

Source:   http://soulsbyfarm.wordpress.com/recipes/

 

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