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Anonymous
>>67832 Drop the granola bars = meal altogether. Only use them when you can't get something better.
Breakfast - 1/2 banana slice of whole grain toast with about a tablespoon of peanut butter on it, OR oatmeal with dates or figs or something Meal 2 - a salad like the one you already eat, only smaller maybe Meal 3 - rice pilaf (or quinoa or some other kind of grain) with a lot of fresh veggies and some tofu Meal 4 - other 1/2 of banana with a lean chicken or tuna whole grain sandwich with a lot of fresh veggies on it again Meal 5 - maybe another salad
Depending on when you work out, change these around. I suggest a larger meal, half of which you eat right before your run and lifting, and eat the other half afterward.
The key is to balance the protein and carbs. Eat a little bit of protein at every meal (peanut butter, chicken, tofu) and you'll feel full longer, because it takes longer to digest than complex or simple carbs, and because you're trying to build muscle.
A good rule that I try and follow is to have all 3 (protein, simple carbs, and complex carbs) included in at least half of my daily meals, and at least 2 in all the others. Also, variance is key!
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