Nutrition
Here are a few nutritional tips:
- Drink a minimum of 2L of water daily, if you are working out an average of 4 days/ week at 30 minutes or more your consumption of water should be 3L minimum!
- Eat a variety of foods including whole grains, nuts and seeds, vegetables and fruit, low fat dairy products or soy based products, lean meats or meat alternatives.
Here is a delicious way to start out your day full of energy:
High Protein/Low Carb Oatmeal Pancakes
1 scoop of 100% Complete Whey Protein by Optimum Nutrition
3 egg whites
1/4 cup quick oats
1/4 cup skim milk
Pam cooking spray
Combine ingredients and mix thoroughly. let sit for 10 minutes until oatmeal has softened and expanded. Pour batter into Teflon pan lightly coated with Pam, cook on medium heat. Don't leave unattended. Use E.D. Smith, no sugar added maple syrup (only 7g carbs per TBSP......WOW!)
Cook 3 pieces of turkey bacon if desired or if the extra protein is needed.
The oatmeal pancake alone contains approximately 35-40 g of protein, 20-35 g of carbs (depending on how much syrup you use) The turkey bacon is optional as you have more than reached your protein requirement with the pancake (of course if you have a higher muscle content the extra protein — over 40g — is needed). Can half the pancake and have turkey bacon as your body does not need all this protein in one sitting.
When you're working out or training, you need the proper sports nutrition. Alexa recommends the Sports Nutrition Depot for all your sports nutrition needs.
