What to eat before and after your workout!

Do you know what to eat before and after your workout? This is a popular question from people just starting out in their fitness journey.  Getting your diet on point is a science and any custom to you plans should be created by a registered dietician/nutritionist (remember that!) but there are some general tips and tricks I can share with you to get you started!

What to eat before and after a workout - www.girlmeetsfitness.net

What To Eat:

Before – Carbs! Carbs are your friends. I know you’ve heard that carbs are bad and should be avoided if you want to lose weight but I promise, you want a little carbs in your life. Carbs = ENERGY. Good carbs (whole grains/wheats, fruits) turn into the energy your muscles need to push you through a killer workout. You should eat a little something 30-90 minutes before you workout like toast with PB and banana, some oatmeal with berries, crackers or rice cakes.

After – Protein! Protein is what is going to help your muscles repair themselves and grow. When you workout (especially strength train) you make tiny tears in your muscles. Protein helps repair these tears. The sooner you get in some protein after your workout, the better! Some ideas of good protein sources are protein shakes or bars (be really careful they aren’t full of sugar!), lean meats like chicken or fish, eggs, or Greek yogurt.

There ya go! A quick reminder of what to eat before and after your workout. Carbs = Energy, Protein = Repair. Energy before, repair after.

Hearty Turkey Chili in the Crock Pot

We haven’t done a recipe here in a while! I think it’s time. It was super cold here a week or 2 ago. Of course, back to 70s by the time I get around to making turkey chili. Oh well. I know it’s still cold in a lot of other places so y’all can enjoy this hearty, warm meal!

Crockpot Turkey Chili

Hearty Turkey Chili in the Crock Pot - www.girlmeetsfitness.net

 

What to do:

  • Dig out your crock pot and spray with cooking spray.
  • Cook 1-1.5 lbs lean ground turkey in a large pan and dump into crock pot.**
  • Cook 1 chopped green pepper and half a chopped yellow onion in the pan until they start getting burny bits on them, then dump in with turkey.
  • Dump 2 cans (15oz) of fire roasted diced tomatoes in.
  • Add in 1 can black beans and 1 can red kidney beans, both rinsed.
  • Pour in 1 packet of chili seasoning on top and. I used McCormick’s Organic Mild Chili seasoning. It was ok.
  • Add whatever other spices you want. I put in some extra cumin and garlic because, yum.
  • Pour in 1/2ish cup water or broth until the chili is as thick or thin as you like it!

Now, cook on high for 4 hours. Or low for 6. When it’s time to eat, scoop into bowls and top with shredded cheese and a dollop of plain Greek yogurt to make it all creamy. Serve with crackers or cornbread.

Enjoy your turkey chili!

**Can also be make in a big pot/dutch oven if you want to be around to stir and watch it. We had to leave the house this night so the crock pot was the dinner saver!

Protein Birthday Mug Cake – A Fail Story

Ok, you guys. I’ve been dying to make a mug cake (all the cool kids are doing it) and well, I failed. THREE TIMES. I just recently ordered some Birthday Cake protein powder from Muscle&Strength and oh.my.gosh. It’s amazing. Definitely tastes like cake. Or a sugar cookie. A frosted sugar cook. And it has sprinkles in it. WIN. Obviously I need to make a mug cake with it, right?! I should have let the fact that I’m horrible at baking anything be a hint that this wasn’t a project for me.

Protein birthday mug cake - fail

Anyway, I tried a recipe. It looked great! I topped it with some vanilla Greek yogurt and a few extra sprinkles…then I cut into it. Whoa. It was like….a really, really dense bread. Like it had a ripping sound to it. Like a sponge? A really…dense sponge. Yuck.

Birthday Cake Protein Mug Cake - Fail

Take 2. I realized I used baking powder instead of soda. Hopefully that’s where I went wrong. Nope. It was SLIGHTLY less dense but still..no bueno. I made the kids eat that one. And like me, they said it was bad yet they ate the whole thing anyway.

Protein Birthday Mug Cake - Fail

This time I decided to find a recipe with an added ingredient. Coconut flour! Maybe that’s what it needed to be more cake like and less….bad. And it was the tiniest bit better. I, of course, forgot the sweetener (again) so the flavor wasn’t what I had wanted but at least the texture was a teeny tiny bit more edible.

Protein Birthday Mug Cake - Fail

Moral of the story: I can’t bake. Even when that baking is done in a microwave. But, the birthday cake protein powder from Optimum Nutrition is so amazing and makes one heck of a birthday cake shake! Who needs a mug cake anyway. #teamshake

 

*PS – This post contains affiliate links. That means if you click over and order from them I might make a few cents from your order.*



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