*This post is sponsored by Premier Protein

It wasn’t until I did a little foray into macro-counting earlier this year that I FINALLY started eating correctly before and after workouts. Yeah, apparently that makes a big difference!

The main make-up of both pre and post-workout food should be 2:1 carbs to protein. And I can attest to the fact that it made a difference in my workouts and performance.

For example, I’d often feel sluggish or simply not obtain my strength goals — EVER. When I began using this simple formula, everything changed. It’s when I finally got those strict pull-ups I’d been working out for years! And I PR’d my clean, back squat and snatch. Coincidence? I think not.

So I figured I’d give you a few ideas on what I eat before/after workouts using the formula.

Pre-Workout Ideas

1. 1/4 cup oatmeal w/ brown sugar & 1/2 scoop of Premier Protein (PP) mix (separate)

2. 1 protein pancake made w/ PP & 1/2 banana

3. Eggs and toast

4. Energy bar with the 2:1 combo built in (there are a variety)

5. 1 cup of yogurt  w/ 1/2 scoop PP & granola (or I sprinkle in Cheerios)

Post-Workout Ideas

1. Full scoop of Premier Protein (PP) & pretzels

2. Banana & 1/2 scoop of PP mix

3. 1/2 PP bar & some of kind post-workout carb drink

4. Hummus and pita & 1/2 PP scoop

5. Smoothie w/ banana, PP, spinach, strawberries

Of course you can mix and match these because they are all about that 2:1 carb to protein ratio. One thing I learned from Marcos Lab was that, for whatever reason, you don’t want your carb around workout time to be a fruit other than bananas. I don’t know why but that’s what I was told. Additionally, you don’t want to get a lot of fan before/after workout — you want to get that part of your food in other parts of the day for optimal performance before and after.

The idea is to give your body the fuel it needs to use and break down the foods in a way that will give your muscles the most longevity and the most effective, long term experience in everyday. It’s kind of like when you lift weights, or exercise at all really, you are burning more calories the rest of the day than you would had you not at all. This is just the way to maximize that effect!

After years of exercising, I’m not sure why it took me so long to listen to the experts but I’m glad I finally did. And to get enough protein, it’s nearly impossible without some kind of powder or supplement, which is why I use PP every single day to meet my protein numbers.

Let me know if you have any questions!

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