Essential Pre and Post workout meals!

Hey all :) I'm very often asked what i eat before workout and after workout. So I'm will try and write some of the most usual foods i eat, with the best results in my opinion. 

1)To start its essential to load yourself with carbs before workout workout.Carbs as i mentioned in one of my previous articles Basic about carbs are the ingredient that gives you strenght during your training and throughout the day!

2)After workout its also essential to eat carbs and protein. Carbs will help you regain your lost energy, while they are easily absorbed after your workout.Try to eat carbs with no extra sugar fats like chocolate and prefer carbs from foods like rice full of dietary fibers.Protein will help you with muscle recovery so that your muscles recover faster and become stronger with time.

-->With that being said im gonna post what i do and what i eat :) I will divide them into Post and Pre foods but to tell you the truth some of them i eat them post and pre so will not mention them twice!!


Pre Workout : Im not a fan of pre-workout supplements so NO pre-workout supplements just pre-workout foods..(With enough feedback i can also write an article about them).Also before workout i eat lighter that after cause i dont want my system to be distracted to my stomach than my muscles. 

Bananas : I eat 1 banana cause its an energy Bomb :) Carbs,Easily digested and with no fats thats what you want to eat :

Toasted bread with honey or just a spoon of honey : Eat 1-2 pieces and you will facing Beast mode ;)

Toasted Bread

Honey Spoon

Sesame seed with honey (Pasteli) : Thats THE Bomb...Full with carbs calories and Protein. But dont get my wrong eat only 1/2 or 1/4 otherwise you are gonna get heavy during your workout.

Post Workout: Eat your Brains out!! Just fill yourself with foods your system need it.

So im also eating Bananas: 

Sesame seed with Honey(pasteli) again.. : This time eat it all !! Enjoy it..Let the carbs and the protein inside your system.Get it pumped and add those calories.They are easily digested and your body will be thankful!!

Yogurt: That's right eat 200g of 2% fat yogurt and you got your proteins for the night:

Eggs : Of Course Eggs!! Again and again!!

Rice: A bowl of rice will get you going for hours and its perfect for your body to recover.

Protein Shake: Yes you can take supplements but nothing is like food. So keep that in mind (Definately will make an article on this one ).


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useful link with nutrition information-->Nutrition Facts

What to eat between your main meals Part 1

So people ask me all the time what do i eat through out the day in order to have energy and maintain my weight and my gains. Also what i eat is a great way to lose weight and also get the most out of your food. I'm talking about protein,carbs,vitamins and minerals. 

To begin with after 2-3 hours of my breakfast i eat fruits- Bananas to get energy,Apples,oranges and basically every fruit that's in my fridge :) I usually eat 2-3 fruits a time. That way i get my vitamins,energy,fibers and I'm filling full :) 

 Now after 2-3 hours after midday meal and depending whether i will or not go to the gym i eat something that will keep me through the day. So I'm eating toasted bread (φριγανιες) with honey, turkey slices 1-2, a boiled egg or fruits again :P 

You see its not about variety and im sorry for that but thats something that keeps me in program. I know what to buy and what i dont have. I will write and a second article on that with more foods :) Stay tuned :) Leave your comments below !!

Check out this page about nutrition facts for all the foods. Click this link ---> Nutrition Facts Link

Easter Nutrient

HAPPY EASTER EVERYONE That's a video in greek made by me :)  Just want to emphasize to importance of eggs in the daily nutrition. Especially those Easter days that eggs are on every table. Eggs are a great source of protein and the whites are always in Bodybuilders and fitness's athletes diet around the world. But you must contain the consumption of the yolks, especially those with high cholesterol levels.

Check this site for everything about the eggs :) Found it and i think theres more to it that i can say:) http://www.eggs.ca/eggs101/view/22/egg-nutrition

Protein Sources & Fat Facts

Today's issue is essential knowledge for everyone, who works out and would like to stay in shape. 

Protein
What concerns every athlete is the protein portion they get. As we know proteins are a nutritious ingridient category, which in our case, help muscles rest and heal after workout. The question is where can we find these ingredients. Food such as pultry, red meat, eggs, fish, diary products and legumes contain a rich amount of protein! Another question is how much protein should we take in daily basis. It's 1.1-1.5 times our bodyweight in grams, for example if I am 85 kg then the recommended protein amount for me is  93.5-120.7max grams. That's all the basics we need to know about protein and don't forget sometimes it's important to use protein supplements(whey e.t.c) because eating a whole chicken(50gr aprox. of protein) not only is it difficult but sometimes impossible, but supplements will concern us another time. 




Fats

Fats make up the energy storage of our body, which starts getting burnt after all the glucose and other carbohydrates we have taken, get burnt. Without fat we can barely live. A decent fat percentage at a male body is 12-9%, below it's aesthetics ideal. At a female body the decent percentage is 20-17 and the ideal below 16. There are 3 kind of facts that are included in food: Saturated fats, unsaturated fats and trans fats. Starting from the third category, it's important to say that is the "useless" one and that because it can cause heart problems and moreover cancer. They are found in junk food. Saturated fats are usually found in red meat and fish(in low percentages). In big amounts can cause heart problems and they are hardly-burnt, so we have to avoid them as much we can. Unsaturated fats are found in peanut butter, avocados e.t.c. This kind can easily get burnt by our body and it's the least dangerous.
 

Basic of Carbs PART I

You got the point Carbs ;)

What Are Carbohydrates?

Carbohydrates, along with fats and proteins, are one of the three main classes of food. Carbohydrates are organic compounds consisting mainly of sugars, starches and fiber.

Plants make carbohydrates during photosynthesis and store them as any of the saccharides (sugars). They are used primarily for energy in the body. If carbohydrate isn't used in short order, it is stored. A certain amount can be stored in the liver and muscles asglycogen, and the rest is stored as fat. Unlike protein and essential fats, our bodies can get along without dietary carbohydrate if needed. 

So dont forget Carbs. To but it simple these are your energy.. You cant train like an anthlete without comsuming a good amount of carbs..Its most prefable at the morning and pre-post morkouts.. BUT you must prefer the good sources of carbs like pasta and honey not these sugar canded shit :* Im sorry but i dont like sweets :P