Keto Fat Bombs & Post Workout Meal Timing
Best way to break your fast & timing it around your fitness routine
Happy Labor Day!
In last week’s newsletter I brought up the topic of intermittent fasting (along with a yummy chocolate zucchini muffin recipe). In case you missed it, you’ll find it here!
One of the most important aspects of fasting to reap the full benefit is choosing the right foods to fuel your body when you are going to break your fast. Two macronutrients that are vital in breaking a fast are quality protein and healthy fat. Enter the keto fat bomb recipe!
This 4 ingredient recipe is great for providing the protein and fat recommended for breaking a fast, but also great as a snack or post workout! With the use of almond butter, you get at least 4 grams of protein and 9 grams of fat. Cinnamon supports healthy blood sugar levels, digestion, and immunity. Grass fed butter may not provide any protein, but it does have almost 11 grams of healthy fat needed for regulating blood sugar levels, support brain health, provide cushion around our organs, and help you feel full for longer periods of time to prevent any unwanted snacking. Lots of good stuff!
With that, here’s the recipe!
Timing Meals Around Your Workouts
Did you know that making fitness gains doesn’t happen in the gym or during your workout specifically? It actually happens when you are recovering from the workout you did that morning or the day before! Rest and recovery in between workouts is a key component to building muscle, but the other is NUTRITION.
Post workout nutrition can look like a quality plant based protein or whey protein concentrate, or it may be avocado toast with an egg. Depending on what your daily schedule is like, there is always a way to get quality nutrition after workouts to support your wellness goals. But does it matter WHEN you eat? Absolutely!
If you just busted out a strength training session or ran 4 miles, your body will benefit from consuming protein within certain meal timing windows. Why? These windows represent when the body is at it’s peak for utilizing protein for muscle recovery. Recommendations include consuming protein 20-40 minutes after a strength training session, or up to 2 hours after a high intensity interval training/cardio session to reap the most health benefits. If you are exercising in a fasted state, the same applies here, quality protein with that healthy fat at your first meal to break your fast. But if you need something quick, check out the Keto Fat Bomb recipe!
Until next time, keep sharing the health of wealth!
