EvK_LDN

Want to get stronger and change your body faster? Start by fuelling your training.

Heavy resistance training requires energy. If you walk into a session under-fuelled, your body has less readily available glucose and glycogen to support high-intensity work.

And progressive overload is what drives your body to adapt- building muscle, increasing strength and changing your shape.

A pre-workout meal containing protein + carbohydrates gives you amino acids for muscle protein synthesis and carbohydrates to support glycogen availability and training performance.

For example, 1–3 hours before lifting:
25–35g protein
30–60g carbohydrates
💧 adequate fluids

You don’t need a huge meal. You need enough fuel to actually perform.

Training hard while constantly under-fuelled doesn’t make you more disciplined. It can simply make it harder to train hard enough, recover properly and progress.

If your goal is to build muscle, get stronger and change your body- fuel the work that creates the result.

1–3 hours before training 💪🏻🙌🏻🙆‍♀️
* Chicken + jasmine rice + vegetables
* Turkey + potatoes
* Eggs + sourdough toast + fruit
* Greek yogurt + banana + oats
* Cottage cheese + berries + honey + oats
* Salmon + rice
* Lean beef + potatoes
* Chicken wrap with rice or potatoes
* Protein yogurt + banana + cereal
* Oats + whey protein + banana

Join me for the Women Only session 🌸 We will have some fun 🤩 😂😂😂#fun #food #fuel #evk #coaching