what to eat before a workout

The Diva Chef’s Crustless Quiche & Salad

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Elise the Diva Chef shared her Grilled Peach Salsa with us on Tumblr, but where she truly excels is in the actual preparation of her recipes, like you’ll see in this video. She often has a segment on CBS Pittsburgh and is soon launching her new cooking show Fitness Foodies on YouTube.

This lighter quiche recipe makes for a healthy & delicious meal for the whole family. Check out the video to go with the recipe.

The Diva Chef’s Crustless Spinach Quiche

Ingredients:

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • (10 ounce) chopped spinach
  • 5 eggs, beaten
  • 3 cups shredded cheese of your choice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions:

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.

Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Yields six servings.

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Q & A: Shake It Up With Protein

We’ll acknowledge it right from the beginning: protein shakes have developed quite the reputation for themselves. They’ve been seen out and about with many a bodybuilder and serious gym-goer and have made no attempts to hide their ability to boost muscle mass. But at Greater Pittsburgh Medical Weight Loss, we look beyond that stereotype and see them for what they truly are: a (not chalky) delicious, nutritious way to power through the day for those who lift pens, purses, and Post-its, not just weights. Our Lifestyle Educator & Wellness Coordinator, Bernadette Kabay, is an expert; so, we turned to her for some tips on how to shake up your diet.

What role does protein play in weight loss?

BK: Higher-protein diets help people better control their appetites and calorie intake. Diets higher in protein and moderate in carbs, along with regular exercise can reduce blood fats and help balance insulin levels. It also helps maintain lean tissue (muscle) while burning fat for fuel.

How much protein do you need on a daily basis?

BK: Generally, 30% of your diet should be protein, 30% healthy fat and 40% healthy carbohydrates.  If you are more active or trying to drop a few pounds, add a few more grams of protein.

Best sources of protein are found in fish, lean meats, eggs, and plant sources such as beans, soy, nuts and seeds. Protein shakes are excellent to fill in the holes and add an additional source of protein to help hold onto muscle and lose fat when dieting and exercising.

When do you think are the best times to drink a protein shake?

BK: As a replacement for breakfast when time is short or you’re on the go; 45 minutes to 1 hour before or after a workout; and mid-day when a healthy snack  is not available.

Can too much protein be a bad thing?

BK: Additional protein may not be appropriate for pregnant and nursing women, or for those individuals with chronic kidney issues or liver disease.

What’s your favorite flavor we have?

BK: I like the vanilla. I add our Reds powder to it, add a tsp of fiber and a little ground flax seed and water. Now, I have all three components of a meal in a glass! Healthy protein, healthy carbohydrate, healthy fat and fiber. For a summer morning start or after a workout, I may substitute 2 oz of orange juice for the Reds and it tastes like a vanilla creamsicle!

Have any more questions for Bernadette? Drop us a quick comment! 

ultimate workout nutrition guide

Best Foods And Drinks To Fuel Your Workout

There are certain foods and drinks that will give your workout a boost before, during & after. About a half hour to one hour before a workout, you want to be sure to eat or drink something high in carbs or protein depending on your planned method of exercise.

After working out, it’s super important to rehydrate, and the best way to do that is with filtered water. Sports drinks contain sodium, to help the body retain water, and sugar, to burn for energy. But most people would have to jog for at least two hours, before their body’s carbohydrate supply would start to run low to need the added sugar. So, while they’re great for a running a long distance or other exhaustive exercise, water is the way to go for an everyday workout.

Refueling food wise, if your session was heavy on the weights, you’ll want to get some protein to facilitate in muscle building and tissue repair. If you went hard with the cardio, you’ll need carbs. See the infographic below for suggestions & details.

Workout Nutrition Guide

Get health and fitness tips at Greatist.com

Now that you know what to fuel up with, here are three 20 minute workouts that can be done at the gym or in your living room!