Welcome to our newest series -- WHAT'S ON THE MENU
The most common question we get is what, if anything, we should eat before and after exercise. Since the answer so often comes back to, "It depends," we are highlighting what each coach recommends before and after each of the specific formats or workouts we offer at Fit Club. So let's take the guess work out for you.
Next up -- COACH ANGELA!
What class are you teaching? Barbells
What kinds of exercises are involved?
A structured full-body circuit of squats, presses, and hinges (deadlifts).
How long is the class?
When can I catch your class?
Tuesday mornings at 6a and Thursday mornings at 5:15a
How do you fuel up before class?
These classes are early in the morning. Way too early for me to be bothered waking an hour earlier to make or consume a meal or snack. I tend to take a cup of coffee or, if I am more than 12 hours fasted, a 10g serving of branched chain amino acids (BCAAs).
Sometimes I eat dinner at 3 or 4 in the afternoon, which leaves me particularly depleted when I am waking at 5a next morning. Since strength training, like that done in Barbells, seeks to stimulate muscle growth, my body doesn't have what it needs to produce the desired response. By consuming a small amount of BCAAs in this fasted state, I am stimulating protein synthesis and halting breakdown brought on by intense exercise. Bonus? BCAAs come in an easy-to-mix powder form and can be prepared and consumed in less than 2 minutes as I am headed out the door.
Pictured: 1 slice of sprouted grain bread, toasted, served with 2 eggs, scrambled with 1/3 cup peas and 1/4 cup cherry tomatoes, a drizzle of hot sauce, and 2 tbsp avocado
What do you eat after class?
My favorite post-workout meal is a massive veggie scramble served over a slice of sprouted grain toast. And by the way, I mean the whole egg, including the needlessly vilified yolk.
This is also one of my favorite ways to use up the veggies no one wants to have in their salad. Pruney tomatoes? Wilted spinach? No problem! A quick splash of water perks them up just before I toss them into a hot skillet and immerse them in a scrambled egg mixture.
I like to garnish this one with a few chunks of avocado for the healthy fat and a splash of metabolism-revving hot sauce. The meal takes only 5 to 10 minutes and tastes delicious.The balance of complex carbohydrate in the toast, protein in the eggs, and fat in the avocado makes for a nice, steady source of energy for the day ahead.
I feel like it's pretty well known that strength training should be followed with some amount of protein. It helps to repair and build muscle. But don't overlook carbohydrates. In order for protein synthesis to occur, there should be some carbohydrates present. As for fats, a small amount helps with satiety, the feeling of satisfaction that comes from a tasty schmear of grass-fed butter or creamy avocado. Further, fat helps your body make use of certain fat-soluble vitamins present in leafy greens.
Often students are overthinking what is a "good" or "bad" picture of nutrition. It's important to me that any hard or fast rules are abandoned in favor of an approach that promotes a healthy relationship to food. Breaking old mindsets takes time, so I offer a year-long nutrition coaching program that instills healthier attachments to food and encourages students to better understand the actual science behind nutrition and eating to promote health.
Disclaimer: Fit Club is not a medical doctor and the information contained herein should not be taken as medical advice. These are not intended to diagnose, treat, cure or prevent any health problem. Recommendations by Fit Club are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.