By Coach Shawn
Below is a full day’s eating on a training day. I’ll do my best to elaborate in a little detail what and why I eat the particular things at the particular times in the day.
On this day, my training would take place at 4:15pm in the evening.
Knowing when I’ll train is extremely helpful!
Because in a perfect world, I’ll consume my meal with the MOST carbohydrates after exercise and the meal with my second most pre-training.
I’ll ingest more fat further away from training and LESS around training.
Here we go!
*Not pictured is coffee. The first thing I drink in the morning is water and then over the course of about 90 minutes I’ll have two coffees, each with MCT oil and cocoa powder.
BREAKFAST (8:30am)
2.5 WHOLE EGGS
3 SERVINGS OF EGG WHITES
1 OZ GOAT CHEESE
1 CUP SPINACH
COOKED IN AVOCADO OIL
1 CUP DRY OATS
HALF OF 1/4 CUP OF SUNFLOWER SEEDS
1 CUP BLUEBERRIES
It’s also my IDEAL pre workout meal if I am training at 10am.
It starts my day off with a great balance of Protein, Carbs and Fat.
Provides me with balanced energy and is filling until my next meal!
LUNCH (12PM)
6oz GROUND TURKEY (93% LEAN)
1.5 ZUCCHINI
3/4 CUP OF BUTTERNUT SQUASH
COOKED IN AVOCADO OIL
GRANNY SMITH APPLE
MANDARINE
It supplies me with continued protein, fat, carbs and nutrients in all of those sources as well.
Because my cooking oil is higher and fat as well as my ground turkey has some fat, I don’t add any fat to this meal.
Also, on training days, my carbs are up and fat is down due to my activity. Protein is constant on training or non training days.
PRE WORKOUT SNACK (3:00PM)
RX BAR
3 SLICES DELI TURKEY
1/2 BANANA
5 DATES
This is what I ate this day before my workout.
I wanted to ensure I had a good amount of carbs, that would digest rather quickly and not sit heavily in my stomach during training.
It had a good amount of fiber from the dates and banana which helps with digestive health (and weight loss if that’s your goal!)
*not pictured is my post workout shake which is 30g of Protein and 30g Carbs from Proper Fuel as well as a banana for added carbs.
POST WORKOUT MEAL (7pm)
1 CUP JASMINE RICE
6oz 99% FAT FREE CHICKEN BREAST
*Seasoned with Primal Kitchen’s Teriyaki
Post workout focus: highest carbohydrates and high protein.
Protein to repair broken down muscle tissue fibers and being repair process.
Carbohydrates to restore energy stores expended.
I limit or don’t in any fat (which slows absorption of the other macronutrients.)
DESSERT (8pm)
PINEAPPLE
&
STRAWBERRY
Nature’s dessert is fruit!
And man it’s delicious! If I’m still hungry at the end of the day I’ll make a small bowl of fruit.
Nutrients, tasty and healthy!
TREAT 8:15PM
Lately I’ve been on this small piece of a dark chocolate kick.
I break off a tiny piece and put the rest away and then immediately crack open a lemon seltzer and enjoy the seltzer.
I then brush my teeth so I’m done eating.
And my friends that’s a day of eating on a normal training day for me!
