Chalene’s Friends
Chalene weighs in on… Pre and Post Workout Meals
Proper timing of your meals with your workouts can have a significant effect on your progress. Here’s the scoop on what the latest research is saying about pairing foods with workouts.

Ideal Pre and Post Workout Food Choices For Maximum Fat Loss
 
  Pre Workout Meals
10-20 grams Protein, Approx 100-200 calories
  • Whey Protein Shake
• Hard Boiled Egg
• High Protein Bar – 10-20g protein
• Cottage Cheese – Nonfat or Lowfat
• Low sugar yogurt (<12-15g sugar)
• Milk – Nonfat or 1%
  Post Workout Meals
Higher Carbs, Med-High Protein, 200-500 calories
  • Fruit Smoothie
• Banana or other high glycemic fruit
• Recovery Drink
• PB&J on whole grain bread
• Energy Bar – CLIF or Fiber One bars are good choices
• Whole wheat pasta with marinara and chicken breast

Protein Before, High Glycemic After
Maximize fat burning and weight loss by eating a little bit of protein before your workout, and then follow exercise with something higher on the glycemic index [link to article on glycemic index], like a banana or a smoothie.

Here’s the logic to back this up…

High Protein Before Your Workout
Your body needs enough fuel to carry you through your training session. This means that in the 1-2 hours before your workout, you need a protein kick, perhaps with a tiny bit of carbs. Have a very light meal, like a whey protein shake with 10-20 grams of protein. Don’t fill up, but have just enough to give you an energy boost…about 200 calories is ideal.

Protein and Amino Acids
Amino acids are the building blocks of protein and muscle tissue. All physiological processes relating to sport – energy, recovery, fat loss, muscle/strength gains, as well as mood and brain function – are tightly and critically linked to amino acids. Amino acids convert fat to energy at the cell’s energy source, the cell mitochondria. Free form amino acids also accelerate muscle tissue healing and growth. The result is faster muscle and strength gains, as well as enhanced recovery.

Protein is rich in amino acids and protein shakes, in particular, are a great source of free form amino acids with high bioavailability.

Carbs and Protein After Your Workout
Post-workout is the one time that high glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index or higher in natural sugars. The glycemic index is a measure of how quickly a food raises blood sugar and hence, insulin levels. Normally, it is best to eat lower glycemic foods, so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells. Don’t think this makes it ok to eat a candy bar! Go for fruit and other natural sources of dietary sugar.

The key is maximizing the window of opportunity that occurs immediately after exercise, when the muscle is especially receptive to nutrients and the blood flow to the exercised muscles remains high. The goal post workout is to restore muscle glycogen. The body will even break down muscle tissue for this purpose, if carbohydrates are not available. And, we don’t want to lose muscle! Muscle is our friend – muscle burns fat!

Hartford, CT today…just finished a round of Insanity Pure Cardio, followed by a glass of Shakeology.  I love the beauty of being able to workout anywhere, anytime, in any town.  Just pop in the DVD, and away I go.  I was feeling a bit tired after arriving in the middle of the night at my hotel, so after catching up on sleep,  I hit play on my laptop – and now I feel like a different person.

I’m touring the USA and Canada right now performing Tommy with Roger Daltrey…and literally, living the dream.  I hope everyone gets a chance to see this show!

**P90X2 Pre-Order NOW AVAILABLE!**

Click here for the P90X2 Base Kit (both regular and Blu-Ray)!

Click here for the P90X2 Deluxe Kit (both regular and Blue-Ray)!

Click here for the P90X2 Ultimate Kit (both regular and Blue-Ray)!

It’s heeeeere!  My buddy (and coach) Jason Scheff has been telling me about P90X2 since he was in town taping it.  I am ordering day 1 – Sept 1, 2011!  This program will set a whole new standard for home workout programs.  Beachbody has also hired another fitness specialist to develop this program.  Get ready to push yourself to the next level, and get in the best possible shape of your life.

You can order it now, and it will be delivered by xmas.  Lets get in shape over the holidays, and be primed and ready for next summer!

Here’s the breakdown:

• P90X2 is divided into 3 phases just as the original P90X, but this time you control how long you stay in each phase. The 1st Phase is Foundation, and it trains your muscles to be more balanced by activating stabilization muscles. The 2nd Phase is Strength, allowing you to get stronger and more explosive by using a combination of balance and strength routines at the same time. The 3rd Phase is Performance, and well, it increases just that, performance, allowing you to jump higher and run faster.
• Improved Nutrition Guide, with a ton of different diet plan options, such as for people who are Vegan and Vegetarian.
• P90x2 Equipment: Pull-Up Bar, dumbbells or resistance bands, medicine balls, foam roller, stability ball, PowerStands (optional), and a Yoga Mat (optional).

P90X2 Packages

• P90X 2 Base Kit: 13 disks: Bring it again, X2 Core, Plyocide, X2 Recovery & Mobility, X2 Total Body, X2 Yoga (60 min now), Balance & Power, Chest, Back & Balance, X2 Shoulders & Arms, Base & Back, P.A.P. Lower, P.A.P Upper, X2 Ab Ripper. Also includes Nutrition guide, Fitness guide, & 90Day calendar. Price: $119.85 0r $149.85 for Blu-Ray.
• P90X2 Deluxe Kit: Includes all the discs above, along with 2 extra workouts (V Sculpt and X2 Chest, Shoulders, and Tris), a stability ball, 2 8lb medicine balls, and a foam rolle. Price: $239.85 or $299.85 for Blu-Ray.
• P90X2 Ultimate Kit: Includes everything in the Deluxe Kit, but replace the foam roller with a premium grade (textured) foam roller, and add in 2 PowerStands. Price: $299.85 or $359.85 for Blu-Ray.

Pre-order for P90X2 will be for Team Beachbody members ONLY on Sept. 1st, and all pre-orders will receive free shipping and handling!  To pre-order, all you have to do is log into www.teambeachbody.com (if you don’t have an account yet, click here to create a free one with me as your coach!), put in your credit card information, and your card will be processed once the product is shipped.

If you have any questions, feel free to email me at logo@logofitness.com.

Superfoods For Your Good Health: MyFoxLA.com