8 years, 5 months ago- Posts
I think I read somewhere that you can go from 1000-1200 calories a day to 1500 if you have exercised during the day. I would like to know which foods do I add to increase my calories for the day. Also, where do I add them in – an extra snack or extra calories at mealtime? Thanks.
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!
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