When you workout you expend energy, which eats up your body’s nutrients. You need to replenish those nutrients as soon as you workout. Within forty-five minutes after a workout consisting of weight training and cardiovascular training you need to eat a meal.

This meal should be a small serving (one handful) of simple sugars (banana, grapes, 12-16 oz. sports drink, or post workout carb drink), a medium serving (two handfuls) of complex carbs (brown or wild rice, sweet or red potatoes, veggie pasta, whole grain bread, or oatmeal), and a large serving (three handfuls) of proteins (lean red meat, deer meat, chicken breasts, turkey breasts, buffalo, egg whites, whey protein powder, soy protein powder, cottage cheese, or tuna) and of two tablespoons of a monounsaturated fat (extra virgin olive oil or canola oil).

That meal was just post workout, which should make you a little full. Your whole day should consist of five to six small meals that should never make you full, but keep your metabolism in high gear. Each small meal, except post workout, should contain a small serving (one handful) complex carbs (brown or wild rice, sweet or red potatoes, veggie pasta, whole grain bread, or oatmeal), a medium serving (two handfuls) of proteins (lean red meat, deer meat, chicken breasts, turkey breasts, buffalo, egg whites, whey protein powder, soy protein powder, cottage cheese, or tuna), and a medium serving (two handfuls) of green vegetables.

With every meal and throughout the day always drink water. Even with all this healthy food your body will not get certain nutrients or enough of them. This is where supplements come in. Taking a daily multi-vitamin/mineral supplement will help give your body important vitamins and minerals it may be missing. Sometimes you may not be able to cook or prepare all of your food on time. This is where meal replacement bars and powders can come into your daily diet routine.

Shop My Team Beachbody Story for great vitamins, shakes and more!

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