Fueling Your Fitness Journey: Pre and Post-Workout Meals

Intro

This blog post is a breakdown of a podcast episode featuring Coach Ashley and Coach Malik discussing food choices for bulking and shredding seasons.

Bulking

• Goal: Gain muscle mass

• Calories: 7,000 per day

• Macronutrients:

  • Protein: High intake (around 3 protein shakes with 50g protein each)

  • Carbs: High intake (pasta dishes, rice bowls)

  • Fat: Moderate intake

Pre-Workout (1 hour before)

• Burrito

• Oatmeal with eggs

Snack (15 minutes before)

• Apple

• Smoothie

Post-Workout

• Protein shake

• Large meal (Chipotle bowl with double meat, large pasta dish with protein)

• Another dinner (rice and protein, quinoa with protein)

Shredding

• Goal: Lose fat

• Calories: 2,200 per day

• Macronutrients:

  • Protein: High intake (1 protein shake, lean protein sources)

  • Carbs: Moderate intake (mostly complex carbs, 2 days with higher carbs)

  • Fat: Very low intake

Pre-Workout (No food)

• Coffee

• Light pre-workout drink

• Apple

• Smoothie (lighter option)

Post-Workout

• Biggest meal of the day

• Protein shake

• Lean protein source (Chipotle bowl with just meat)

• Smaller meal at night (protein and light carbs)

Transitioning Between Bulking and Shredding

• Gradually reduce calories instead of cold turkey

Tips

• Track your macros for a few days to understand your baseline intake.

• Adjust portion sizes based on your individual needs and goals.

• Consult a coach or nutritionist for personalized plans.

Outro

The next episode will discuss the importance of having a "third place" (a place you go to unwind and de-stress).