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#8701

Jessica Romeo
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@jessicaromeo
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Yes adding calories for days that you are active is essential. So for a 60 minute workout add an additional 250 calories and for a 90 minute workout add an additional 500 calories. The way to add them in is to first eat a piece of fruit (like an apple) 30 minutes prior to your workout and then drink a protein shake after your workout (approximately 100-200 calories). Also add in an additional fat serving at any time of the day in order to get adequate recovery after the 90 minute workout day.

For Example:

60 minute workout:
1 large Apple prior to workout =80
Protein shake after= 150
total added: 230 calories 🙂

90 minute workout:
1 large Apple prior to workout =80
Protein shake after= 250
1 extra fat source added at any time of the day for example 25 almonds= 150
Total added: 480 calories 🙂

Let me know if this helps!