Understanding your Meals

I know nutrition can become confusing.  But hey, don't worry I'm here to safely guide you through the maze.  I want you to start thinking of your meals in 4 categories: Pre Training (CF, Weights, BC, Cardio), Immediate Post Training, Recovery Meal, and all other meals.  Now let's break this down.

Pre-Training Meal - This meal should be eaten about 1-1.5 hours before training.  It should contain a slow burning carb such as oatmeal or sweet potato (did you know the carb source in CORE MRP is oats?), Protein (Lean Meat or Powder) and preferably a source of "good" fat (Flaxseeds, Fish oil, MCT's found in CORE PRO).  So an example of a good meal would be Oatmeal, Protein powder and Flaxseeds.

Post Training Shake (immediate post training!)  - This meal should be in liquid form and taken The second you're done training.  It should contain a whey Protein isolate (Like VP2 or CORE PWO), and simple sugars (like DGC or CORE PWO). This meal is essential for muscle recovery and glycogen storage.  In other words, skipping this meal will make your next workouts worse.

Recovery Meal - The point of this meal to keep the recovery process going.  This meal should be eaten about 40-60 minutes post training and should contain a lean protein ( egg whites, chicken) and a higher glycemic starchy carb (White potato, rice).

All other Meals - All of your other meals throughout the day should be a combination of protein (lean meats, egg whites, protein powders), Fibrous carbs (Vegetables, some fruits like an apple), and "good" fats (fat in your fish, EVOO, Flaxseeds).  My exception here is before bed.  Just a protein with healthy fats is fine there.

I know that some of you say you get bored with the plan, but keep these recommendations in mind, learn to cook (different spices make a world of difference) and keep in simple.