What should I eat while doing this routine?

Here’s a dietary plan to accompany your at-home workout routine based on insights shared by Dr. Stacy Sims. This plan emphasizes protein intake, complex carbohydrates, healthy fats, and hydration, considering variations throughout the menstrual cycle as well.

Dietary Plan for Weekly Workout Routine

Daily Guidelines:

• Protein Intake: Aim for about 1 to 1.1 grams of protein per pound of body weight (around 2 to 2.3 grams per kg) to support muscle recovery and growth 1.
• Hydration: Stay hydrated, especially during workouts. Consider electrolyte-rich drinks if you are exercising intensely or in heat.

Meal Timing:

• Pre-Workout: Consume a light meal or snack (15g protein, 30g carbs) about 30 minutes to 1 hour before your workout 2.
  • Options: Protein shake with almond milk, Greek yogurt with fruit, or a small serving of oatmeal.
• Post-Workout: Focus on protein and carbohydrate intake within 45 minutes after exercise to enhance muscle recovery 3.
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    1

    Training for Longevity

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    2

    Pre-Workout Nutrition

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    3

    Nutritional Strategies

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    4

    Nutrition for Women

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    5

    Fueling for Performance

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  • Options: Scrambled eggs, a protein shake, or chicken with sweet potatoes.

Weekly Meal Suggestions

Monday

• Breakfast: Oatmeal topped with berries and nuts.
• Lunch: Grilled chicken salad with mixed greens and quinoa.
• Dinner: Stir-fried vegetables with tofu and brown rice.

Tuesday

• Breakfast: Greek yogurt with honey and mixed fruits.
• Lunch: Lentil soup with a side of whole-grain toast.
• Dinner: Baked salmon with asparagus and sweet potato.

Wednesday

• Breakfast: Smoothie with spinach, banana, protein powder, and almond milk.
• Lunch: Black bean wrap with avocado and salsa.
• Dinner: Turkey or veggie burger with a whole-grain bun and side salad.

Thursday

• Breakfast: Scrambled eggs with spinach and whole-grain toast.
• Lunch: Quinoa salad with chickpeas, cucumbers, and a lemon vinaigrette.
• Dinner: Grilled shrimp or chicken with mixed vegetables.

Friday

• Breakfast: Chia seed pudding with almond milk and fruit.
• Lunch: Quinoa bowl with roasted vegetables and tahini sauce.
• Dinner: Beef stir-fry with broccoli and whole-grain noodles.

Saturday

• Breakfast: Smoothie bowl topped with nuts and seeds.
• Lunch: Whole grain pasta with marinara sauce and grilled chicken.
• Dinner: Stuffed bell peppers with rice and ground turkey or beans.

Sunday

• Breakfast: Whole-grain pancakes topped with yogurt and fruit.
• Lunch: Vegetable sushi rolls with a side of edamame.
• Dinner: Roasted chicken with mixed veggies and a side of farro.

Key Nutritional Focus Areas

• Fruits and Vegetables: Incorporate a colorful variety to optimize fiber intake and gut health, especially during hormonal shifts in the menstrual cycle 3.
• Complex Carbohydrates: Sweet potatoes, quinoa, brown rice, and whole-grain bread should be included to replenish glycogen stores and support energy needs.
• Healthy Fats: Use olive oil, avocados, nuts, and seeds to balance your meals and provide essential nutrients. Consider plant-based sources primarily, but include healthy animal fats as needed 4.

Adjustments Based on Menstrual Cycle

• During the luteal phase (in the week before menstruation), focus on slightly increasing carbohydrate and protein intake to help with energy levels and cravings that may arise during this time 5.
• Track how your body feels and adjust accordingly, ensuring you maintain enough fuel to avoid a catabolic state and support your workouts effectively.

This meal plan and nutritional advice should align well with your workout routine, promoting optimal performance and recovery.