Friday - - DIET PLAN -

8AM-10AM Eat­ing car­bo­hy­drates ear­lier in the day will give your body more time to con­vert them into en­ergy. 1-2PM You should have eaten 55 per cent of your car­bo­hy­drates by now. Eat more pro­tein by adding chicken or eggs to a salad or drink­ing a shot of whey pro­tein. 45 MIN­UTES AF­TER EX­ER­CISE Drink a pro­tein shake and eat a small amount of car­bo­hy­drates. Your mus­cles will be more ‘open’ dur­ing this win­dow to con­sum­ing fuel and ab­sorb­ing nu­tri­ents. 7-9PM Eat­ing turkey, sal­mon, cot­tage cheese, nut but­ters, al­monds, bananas and Mont­morency cher­ries will help you sleep. Avoid starchy car­bo­hy­drates such as pota­toes and rice, if you are try­ing to lose weight.

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