Pre / Post Workout Nutrition + Last Call for Coaching

We didn’t get a ton of responses on the email I sent out a few days ago on “Your Nutrition Questions Answered” … but it’s all good, we got a plan B 😉

Instead, I’m going to share with you an actual agenda from one of our FVT Nutrition Coaching sessions. This is actually what we’ll be covering at tonight’s meeting.

This is pretty typical, where we dive into one topic – in this case, pre and post workout nutrition. Last time we talked about the best supplements for fat loss. Time before we worked together to create healthy 1200 and 1500 calorie meal plans.

(All of the meeting outlines, BTW, are archived in the private Facebook group we have set up for FVT Nutrition Coaching members.)

Obviously we go into more depth and detail at the in-person meeting … but this gives you an idea.

Whether you’re considering joining the group or not, hope this is helpful for you.

And, if you’re thinking about joining, we have space for two more folks in the group this time around – get details and submit your application HERE.

Thanks, talk soon –



FVT Nutrition Coaching 8.26.14


1 – Weigh-ins (5 mins)

2 – Touch base w group, new member intros (5 to 10 mins)

3 – Topic of the day – Pre and Post Workout Nutrition (15 to 20 mins)

4 – Hot Seats (10 to 15 mins)


Pre and Post Workout Nutrition Q and A

Q – What and when should I eat before a workout?

A – A moderate protein, moderate to high carbohydrate, and relatively low fat meal, 500-600 calories, and about 2-3 hours before training session is best.

Alternatively, you can try a small snack – like fruit – right before your workout if it’s been several hours since your last meal.

Experiment and see what works best for you!

Q – EARLY morning workouts – what and when should I eat?

A – If you get up around 30 minutes before your training session, try simple carbs like a banana, apple, or yogurt.

If you get up RIGHT beforehand and have NO time to eat – yet experience low energy during your workout – a sports drink or gel can work also.

Q – What should I be eating AFTER a workout?

A – Within one hour of training, ingest roughly a 2:1 ratio of carbs to protein with 20-30 grams of protein – particularly if your goal is to gain lean muscle.

After a workout, muscles are damaged, depleted, and primed for nutrient uptake!

Q – How about chocolate milk? Is it a good post-workout recovery drink?

A – There is research showing that chocolate milk improves recovery time for endurance athletes.

HOWEVER … with chocolate milk, and any recovery drink or meal for that matter … use it ONLY if you NEED the extra recovery.

If you’re training two times per day, or three hard days of training in a row, awesome! But after a power walk? Probably not. Skip the extra calories 😉

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