Question:
I am a 60-year-old male in fairly good shape. I’m lean with 16 to 17% body fat. I am in the gym three times a week, usually after work for about two hours each day. I start with 15 min. of cardio and I do abs every day between sets. I have a GNC protein shake for breakfast every day, oatmeal at 10am, salad for lunch, and on work out days I use a C4 pre-workout and a GNC Performix Shake post-workout. I then have a salad with lots of vegetables for dinner. I try very hard to limit sugar, carbs, and red meat.
I see improvements in my workout strength. I see definition improvements (no bulking) but the last little fat around the tummy remains. I started at 210 lbs. 6 years ago. I have been running around 170 to 175 lbs. for about 4 years now. The body fat number is staying around 17%.
What should I eat for lunch before working out? And what should I eat for dinner after I work out? And what should I eat on non-workout days?
– Larry B.
Answer:
Kudos on your consistent power workouts! I would recommend that on your workout days your lunch salad include a legume, lean protein and healthy fat in addition to the greens since you have several hours to fuel before exercise. For example, choose one* from each column:
|
Greens |
Legume |
Lean Protein |
Healthy Fat |
Other Veggies x2 |
|
Spinach |
Edamame |
Chicken Breast |
Avocado |
Tomato, Carrot |
|
Kale |
Chickpeas |
Shrimp |
Olives |
Artichoke, Broccoli |
|
Mesclun |
Black Beans |
Tuna |
Diced Walnuts |
Cucumber, Radish |
|
Leaf Lettuce |
Kidney Beans |
Turkey Breast |
Sliced Almonds |
Celery, Red Onion |
|
Cabbage |
Cannellini Beans |
Salmon |
Pepitas |
Bell Pepper, Beet |
At dinner, I’d suggest including a starchy vegetable such as corn, yam or butternut squash and tofu or low-fat cheese to prop up your evening salad after exercise. You can maintain your normal eating regimen on non-workout days through a solid breakfast to replace the protein shake is advised. Just keep to the same calorie level.
Here are four options:
- a nonfat plain Greek yogurt with berries
- nonfat cottage cheese with pineapple
- egg whites with mushrooms, spinach, and salsa
- soy sausage patties with melon.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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