Breakfast
Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)
Yup… You need all 5 at the start of the day.
Why?
Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so
Slow carbs refeed you after a long fast (Sleep)
Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.
The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.
Lunch
Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)
It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.
Snacks
Fruit, seeds and nuts
It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.
Pre/Post workout
Fast protein and carbs
Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.
Dinner
Slow protein
Slow carbs
Leafy greens
It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.
Night food
Slow protein and some fat
…To protect your muscles as you sleep.
Example mealÂ
Breakfast (Protein/Carbs/Fat)
– Low fat Greek yoghurt mixed with…
– Almonds
– Sunflower seeds
– Chia seeds
– Rye bread + Add your favorite spread (For ‘enjoyment’ sake)
Lunch (Protein/Fat/Carbs ‘optional’)
– Cottage cheese (Because it contains a slower digesting protein ‘casein’, low-ish
in fat and a different food source @ varying types)
– Fresh leafy greens
– Scrambled eggs (Whole)
– (Serve as a salad)
Day time snacks
– Frozen grapes
– Almond snacks (Try almond rounds if you see them. Again… For ‘enjoyment’ sake)
Workout period (Fast digesting protein/carbs/zero fat because it slows digestion)
Pre workout
– A banana
– A flavored whey protein only shake
Post workout
– An orange
– A flavored whey protein only shake
Dinner (Protein/Carbs)
– Brown rice
– Tuna
– Cherry tomatoes
Before bed (Slow digesting protein/some fat)
– Left over Tuna
The complete description is way too long for email. And the are indeed some devil in the detail things that get tailored into your plan.
Either way… Bookmark this or reply for the complete version.
It’ll save your ass for life.
Shaun
Stayfitbuzz.com
> 30 Day Fall Season S-curve Challenge
> Official Fall Season S-curve Challenge
(6 months on bronze/silver/gold)