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This is how I always plan my meals and prep the meals I cook in bulk.
I ALWAYS eat my protein so that is priority and my first choice, so I choose a protein source, no exceptions, let's say chicken breast. Now if it's early in the day like for breakfast I choose a complex carb and a simple carb, mid day I choose a starchy complex carb such as sweet potato . Later in the day I choose a fiberous complex carb such as green beans.
Pre/post workout shake is always protein and simple carb. No complex carbs or fat. Fat and carbs added to the shake slows down the digestion of it making it less effective. Ore/post workout are the only times I eat a high glycemic meal/drink.
I believe in eating all food groups so I eat them when they are of the most benefit and more likely to be used as fuel and not stored for fat (nutrient timing)
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