EASY MEAL MATH

Shape (Malaysia) - - Get Fit Your Shape- Over Plan - —Marnie So­man Schwartz

Hav­ing the right amount of nu­tri­ents at the right time will max­i­mize your work­out gains. We crunch the num­bers for you.

WHAT TO ADD PRE- AND POSTWORKOUT

Ev­ery meal and snack should have pro­tein as well as carbs, says reg­is­tered di­eti­tian and nu­tri­tion­ist Brigitte Zeitlin. But the ra­tios change de­pend­ing on when you’re eat­ing. Pre­work­out, aim for three grams of carbs for ev­ery gram of pro­tein (for ex­am­ple, a cup of ap­ple slices and two ta­ble­spoons of peanut but­ter). Your postworkout eats should have a 2:1 ra­tio (like a slice of whole wheat toast, two scram­bled eggs, and cup of blue­ber­ries)—pump­ing up the level of pro­tein at this time helps with mus­cle re­pair.

YOUR TIMETABLE

There’s an ideal win­dow to get en­ergy to ex­er­cise with­out a sloshy stom­ach. Have your pre­work­out snack one to two and a half hours be­fore you start your ses­sion. Then eat a meal or snack within a half hour af­ter you towel off, be­cause that’s when your body’s re­pair work is in full swing.

THE 20 PER­CENT AD­VAN­TAGE

Eat clean most of the time, but al­low about 20 per­cent of your meals and snacks to be more in­dul­gent—that gives you lee­way for about one treat a day, whether that’s a meal or a snack. “Ex­ces­sively re­strict­ing foods is not balanced or sus­tain­able,” Zeitlin says. “You need some treats to avoid burn­ing out and overindulging.” Just make them mind­ful, and pick foods that are truly sat­is­fy­ing and de­li­cious.

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