Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 25

Your food
planning
Meal timing

T

he timing of your meals is important. Eat
an hour or two before you start a workout.
This will provide your body with the fuel
to give 100% in your workout without feeling
queasy.
Eating within 30 minutes after a weights or
resistance based session will provide your body
with the nutrients it needs to repair itself.
To enhance the bodies post exercise burn of
calories after a cardio session you can wait up to
one hour to eat.
Eating regularly throughout the day (every 3
hours) will prevent your body from creating
energy by breaking down the body’s muscle
mass for fuel.

Mix & match
One size does not fit all
The meals on the following spread are a basic
guideline of portions and nutrient balance.
Of course, depending on your tastes, you can
interchange protein sources or lean meats
between chicken, beef or lamb for example.
Swapping the types of leaves in salads or
sandwiches will not make a huge difference to
your results.

Portion sizes
To simplify portion sizing we’ve included a
7 day nutrition plan for you to try. It includes
some simple meals that would suit either a
single person or a parent feeding their family.
Portion sizing is important so that we don’t
creep in extra calories that will overdo our
daily targets.
That said there is a little buffer in the plan to
allow a coffee or tea daily should you desire.
A simple way of gauging portions with meat
and veg lunches or dinners would be to
aim for a palm size piece of protein / meat
with two fist sized portions of non starchy
vegetables or salad.

Important n
ote:
The following 7 da
y meal plan
is based around a
1200 calorie
target. This is suita
ble for most
women af ter weig
ht loss, men
could add another
300 calories.