When Should I Eat & What Should I Drink?
The Good Eats Meal Plans combines Balance, Variety and Moderation. Foods from all sides of the spectrum can be included in a healthy lifestyle. We provide a daily dose of lean protein, complex carbohydrates and healthy fats tailored to fit your needs.
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Meal Ordering Suggestions
Order your meals based on your calorie needs calculated to meet your goals to lose, maintain or gain weight. Vary your diet with meals from different categories for the day such as a wrap and low carb meal one day then a salad and entrée for another day. Vary your protein options as well within each meal such as vegetarian, chicken, beef or fish.
An even distribution of your calories throughout the day ensures that muscles have a steady supply of glucose for fuel and amino acids for growth to sustain energy levels.
Please note meal times are reference points; honor your hunger and have a snack or meal when it is appropriate for you.
Pre-Workout: Aim to have your pre-workout meal 3-4 hours before exercising to increase both your blood glucose and your glycogen levels. For strenuous exercise, you may wish to have your meal 1-2 hours beforehand.
You may need to experiment with the timings of your pre-exercise meal to make sure that you don’t feel uncomfortable once you start exercising.
Post-Workout: Aim to eat within the first 30 minutes after exercising for optimal muscle recovery. Ensuring your following meal contains plenty of carbohydrates and protein may replenish glycogen stores as well as build and repair muscle tissue.
For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after physical activity. For moderate to high intensity activity lasting longer than 60 minutes, Sport drinks (6-8% carbohydrate) are good options.
Before Exercise: You may need to experiment with different amounts and timings of fluid to get it right but as guide, aim to drink 14 to 20 ounces (2-3 cups) two hours before exercise. During Exercise: 8 ounces (1 cup) every 15 minutes or 24 to 32 ounces (3-4 cups) an hour. After Exercise: At least 16-24 ounces (2-3 cups).
1. American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Nutrition and athletic performance. Med Sci Sports Exerc 2009; 41(3):709–31
2. Eating before exercise. Australian Institute of Sport. www.ausport. gov.au, published July 2009
3. “Hydration.” Sports, Cardiovascular and Wellness Nutrition.Academy of Nutrition and Dietetics, 1 Jan. 2009.