Simple Nutrition Challenge
Include low glycemic carbs at every one of your “main” meals and especially after your workout.
While protein is important in building and maintaining muscle - consuming clean and high quality carbohydrates is also very important in the recovery process. Your muscles need glycogen for energy - so don't fear the carbs!
LOW GLYCEMIC CARBOHYDRATES
Here is a preferred list of some of the foods that are "Low Glycemic", and are recommended for sustained energy levels (slower absorption, lowered insulin response):
Pasta (Boiled 5 min.)
Dairy ( Ice cream, skim milk, whole milk, yogurt)
Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
Most Vegetables ( exceptions- carrots, corn, root vegetables)
Low GI foods can benefit your health and athletic performance. Being that low GI foods are absorbed at a slower rate, they supply a steadier supply of energy. Lower GI foods alleviate hunger, leading to a more controlled appetite. Selecting lower GI carbohydrates will prevent mood swings.
If you are going to eat before training, you should pick low glycemic carbohydrates. Low glycemic foods will prevent any premature lowering of blood glucose levels before training, which can lead to fatigue. I don't know about you, but I need to be 100% for every workout, so I can't afford to experience low blood sugar in the middle of my workout causing early fatigue.