Paleo Mom Post Workout - Whole30 Meal Prep, Day 8

In this video (link below) paleo mom Jen Shelton from PaleolatesBody shares ideal pre and post workout meals on day 8 of her Whole30 meal prep.

WATCH: https://youtu.be/e0icAe9lHEo

Working out causes microscopic muscle tears that are repaired and rebuilt by eating protein (mainly animal). According to Robb Wolf, you should eat a post workout meal of 4-8 oz of lean protein PLUS 50-100g of Paleo carbohydrate such as yams, sweet potatoes, squash or fruit within 30 min post workout. The amount of carbohydrate depends on how large you are and the duration and intensity of your training. The larger you are or the harder/longer the training, the more carbohydrate you will GENERALLY need to optimize recovery.
Source: Basic Paleo Meal Plans by Robb Wolf
https://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/

Pre-WO: 15-75 minutes before workout. See link below for recommended portion sizes.
•Small amount of protein (½ meal size or smaller), ie. hard-boiled egg, chicken, deli turkey, salmon
•Optionally, small amount of fat (½ meal size or smaller - full meal size), ie. olives, avocado, macadamia nuts, almonds
•No fruit or carb-dense vegetables
•For caffeine lovers who work out first thing in the morning: You could do 1 Tbsp MCT oil and 1 Tbsp grassfed gelatin in coffee or tea
•Example: hard-boiled egg or chicken with olives, deli turkey with avocado, salmon with almonds or macadamia nuts

Post-WO: 15-30 minutes after workout
•Meal-sized lean protein, ie. pork tenderloin, poultry, seafood
•Carb-dense vegetables, ie. yams, sweet potatoes, butternut squash, acorn squash, beets
•No fruit as primary carb and little to no fat

Source: PWO Whole30 Meal Prep
https://whole30.com/downloads/whole30-meal-planning.pdf

Jen's Grocery Haul:
-Certified organic sweet potatoes and veggies from Trader Joe's
-Bubbies pickles from Sprouts and Whole Foods
-Grass fed beef from Costco

Paleo mom Jen Shelton's Whole30 meal prep for a post workout meal is ideal for those following a grain free anti-inflammatory diet. Jen cooks paleo recipes and follows a mostly AIP anti-inflammatory diet to help combat Hashimotos and psoriasis symptoms.

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QUESTION — Have a question about Paleo Recipes, Anti-Inflammatory Diet, AIP, Whole30 Meal Prep, Pilates or Anything Else? Post in comments section of this video!

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VIDEO: Paleo Mom Grocery Haul, Whole30 Day 3
https://youtu.be/PjPSDev88hU

WEBSITE: https://www.paleolatesbody.com

Love, laugh, and eat primal! Cheers to being a 40 and fabulous paleo mom.