It is not enough to just eat the right foods; it is also vital to eat the right calories at the right times. There are certain times when it is vital to employ very specific types of calories. Here are some key guides to the three most important meals of your day (not that this gives you license to go rogue the other meals!):
Breakfast is still the most important meal of the day! Your body has been busy repairing tissue all night long from the rigors of daily activity as well as exercise. It has been making sure each organ continues to thrive and make sure you donâ€™t stop breathing. When you wake up your body is depleted of energy and these stores need to be replenished. A complex carbohydrate and a quality protein are in top order. Egg Whites (maybe one yolk) and oatmeal are great choices. You can make a scramble or omelet and add veggies or salsa for added flavor.
Pre-Workout is the Second most important meal of the day! About an hour before you hit the gym, you want to make sure your body is prepared to get down and gear up! You will want to give your body quality complex carbohydrates (sweet potato, brown rice, oatmeal, ect) so you will have enough fuel to push the limits. Add a lean protein. I usually have half a cup of brown rice and 6 oz chicken.
Post-Workout is the Third most important meal of the day! Some may argue that this is the second, but at the end of the day, your top three meals need equal attention and consideration if you want the most out of your fitness efforts and goals. After your workout, you want to take in a quick digesting protein (whey is a fast digesting protein). This is generally best achieved (and is most convenient) through taking a protein shake. I personally use Pro Charge by Body Well Nutrition.