After a 5 year struggle with anorexia (with purging tendencies), depression, self harm and over exercising I have now been recovered from my eating disorders and exercise addiction for 3 years. My motto is 'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'I am a generally happy girl who loves running, going to the gym and eating food!! Pre workout: No matter if you do cardio or strength, eating carbs before your workout is important, as that is where most of our energy source comes from, and it is the best energy source for our body! Really you should eat a preworkout meal anywhere from 2 hours to 30 minutes before a workout. Sometimes i even have nuts with me, but it is better with carbs, as fat doesnt release that fast energy you need.
Pancakes -> Ive done this before, if i made pancakes the night before i take some cold pancakes with me as my preworkout!! Post workout: Really, post workout can be the same as pre workout, but after working out its extra important with protein, and of course carbohydrates as well!
The past few days i have had alot of thoughts about a certain topic, but never really written about it here. Post from: X When you recover from a restrictive eating disorder, you need a lot of food.
The best way to maximize your workout is to ensure your body is receiving the nutrients it needs both before and after your routine. Many individuals are afraid of consuming snacks, either before or after their workout, because of the fear of undoing all of their hard work.
Bananas are full of easily digestible carbohydrates, as well as potassium, which help to maintain muscle function. Whereas it is a good idea to always consume a pre-workout snack, not everyone needs a post workout one. Non-fat Greek yogurt and fresh fruit: Michelle Murphy Zive, Registered Dietician with the University of California, San Diego, states that Greek yogurt is an ideal post workout snack because of his high protein levels. Hope this chart helps you out a bit :) Feel free to print this out or pin it on Pinterest to help other people looking for fitness and diet tips. A snack before your workout gives you the stamina and energy you need to complete a strenuous task.

Muscles store excess energy in the form of glycogen and protein and when you exercise, the body fuels from your pre-workout meal, then it breaks down the glycogen stores in the muscles. Within a few hours of working out, muscle protein drops and your muscles begin to break down. Get ample amounts of protein and carbs with this shake made out of 1 scoop of whey protein powder combined with water and ? banana. Choose a mini-sandwich made of 100g water-packed tuna drizzled with lemon juice and olive oil and spread over a slice of whole wheat bread.
If you are craving a more substantial post workout snack, try smoothing 1 tablespoon of peanut butter onto 2 brown rice cakes and top with ? sliced banana. Eggs are an excellent source of protein, while the veggies add a nice dose of fiber and extra vitamins. Some types of energy bars are high in protein and fiber and those are the ones you should go for. Pancakes are an excellent source of carbs when made with whole wheat flour and without the calorie-laden butter or syrup. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only.
So my preferred pre workout is egg white oatmeal, as its also good to eat protein before your workout. Cynthia Sass, Registered Dietician, states it is important to consume snacks that help to repair your muscles and replenish burned glycogen stores. By keeping your snacks light, yet nutrient dense, you can feed your body properly without undoing all of your progress.
It will not only give you the boost you need to get your workout going, but will also stabilize blood sugar levels.
Louise Burke, head of Sports Nutrition at the Australian Institute of Sports, states that bananas are nature’s PowerBars. Kati Mora, Registered Dietitian, says that by topping a slice of whole-wheat toast with a sliced banana and a dash of cinnamon, you are fueling your body with both simple and complex carbohydrates to give you an initial boost of energy in the beginning of your workout and sustain you for the duration of it.
Sarah Waybright, Registered Dietitian, explains that your body uses up carbohydrates as a source of fuel, as they are digested faster than protein or fat.

I was under the impression that the meal plan was to lose weight and gain muscle, but for underweight people, would you recommend it? I recently strained my foot during a run, thinking I had stretched well beforehand (thought wrong… woops). So in order to prevent that from happening you need proper nourishment in the form of protein and carbs, preferably in the first 45 minutes after your workout when your body is the most responsive. It has just the right protein to carb ratio to restore the lost glycogen and repair muscle tissue, so enjoy your glass of chocolate milk.
Pair 100g with a slice of whole what toast for a carb boost or simply mix it with some fresh berries.
Choose high quality sources for these macros, make sure to eat as soon as possible after your workout and let your body take care of the rest. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By consuming a high carbohydrate snack 15 to 30 minutes before your workout, you are replenishing these used carbohydrate stores, which helps to minimize muscle damage and increases stamina.
A 30- minute light weight training session, or moderately easy cardio session, are not high intensity enough to deplete your blood sugar levels. I work out 3 or 4 times a week and i will also buy a TRX training pass :) Which is amazing!!
A few minutes after the workout has started, your body switches over to burning fat as fuel.
Then if you lift weights you need to give your muscle the food it needs to BUILD more muscle. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.I am happy and healthy and living my life. Going to school, meeting friends and trying to find myself in this world.I write about my daily life, but also try to write posts about how it was when i was sick, advice and tips.

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