With the right plan and the right discipline, you can get seriously shredded in just 28 days. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Always have plenty of healthy options on hand. Knowing exactly what extra ingredients are in that chicken dish or how much fat goes into the salad dressing can go a long way toward helping keep your calories in check and your macros in line with your goals.

In fact, research from Johns Hopkins University found that subjects who cooked their own dinner six to seven times a week consumed fewer calories , fat, and sugar on an average day compared with those who only cooked dinner once a week or less.

Having your food ready to eat when hunger hits will also keep you from bingeing on snacks or prepackaged convenience food. As both a nutritionist and an IFBB figure pro , I not only encourage my clients to organize their meal prep in advance—I also practice what I preach.

Here are my top tips for keeping your menus on track and your body adequately fueled. Plan on eating about every three hours, with either six small meals a day or three main meals breakfast, lunch, and dinner and snacks in between. Organize each eating opportunity around a quality protein chicken, fish, or beef , a complex carb sweet potatoes, brown rice, or fresh steamed vegetables , and some healthy fats avocado, olive oil, nuts, etc.

Make sure you have a list in hand with all your necessities. Try using an app such as AnyList , which allows you to easily share your must- gets with your spouse or roomies so everyone knows what you need.

Some staples to keep on hand: canned foods like tuna and beans, frozen veggies to use in a pinch, and high-protein or brown-rice pasta.

Experiment with low-sodium , low-sugar seasonings, such as turmeric, sesame seeds, or spice blends. Try mixing different veggies together onions and mushrooms, tomatoes and bell peppers to add color and variety. Use flavored vinegars and hot sauces, but be careful of added sugars, and look for hidden sources such as high-fructose corn syrup and artificial additives.

Weigh and measure your food to keep your serving sizes in check and to ensure your macronutrients meet your needs. Pack up fare in easy-to- transport containers and use food-cooler bags to keep your stash safe. The art of fitness meal prep is a strategy to confirm that the body receives apt nutrients timely.

For the active and athletic, every minute counts. Daily hours shouldn't be wasted in the kitchen. Fitness meal prep is about getting ahead: cook in advance , reduce daily culinary chores, and dedicate more moments to training, rejuvenating, and other priorities.

Healthy eating might feel heavy on the wallet, but fitness meal prep is a countermove. Purchasing ingredients wholesale and cooking home meals cuts down on costs associated with dining out. Moreover, it's an assured method to get the right nutrients without squandering resources.

Athletic pursuits demand specialized nutrition. Meal prep for athletes grants autonomy over ingredients and meal sizes, confirming the intake of precise nutrients in required volumes. Customize meals as per individual objectives: be it muscle gain, weight reduction, or stamina boost.

Fitness meal prep is the cornerstone for consistent nutrition goals. Strategizing and readying meals preemptively wards off unhealthy, impromptu food decisions.

Say no to hasty, poor snacks due to hunger pangs or tight schedules. Instead, have wholesome, balanced meals on standby. Your fitness meal prep is crucial for providing the energy you need during your exercise. Incorporating both carbohydrates and protein in your meal is vital for ensuring your body receives the necessary nutrient s.

In this segment, we will delve into appetizing meal prep for athletes' ideas and recipes designed to energize your workout sessions. For those involved in rigorous activities, a combination of carbohydrates and protein is paramount. Carbohydrates are the primary energy suppliers during workouts, whereas protein aids in muscle tissue repair.

Together, they form an impeccable fuel blend for your body. Overnight oats represent an effortless fitness meal prep you can set the night before. Mix rolled oats, almond milk, and your preferred fruit in a jar and refrigerate. Come morning, garnish it with nut butter for that protein kick and healthy fats.

Greek yogurt is rich in protein and serves as an excellent meal prep for athletes. Sprinkle fresh berries and granola on top for those vital carbohydrates and a crunch. Incorporate chia seeds or hemp hearts for an extra touch of healthful fats.

Bananas, rich in carbohydrates, can offer that swift energy jolt pre-workout. Complement it with almond butter and chia seeds for protein and fats.

Enhance its taste with apple slices or berries. Post-exercise, it's essential to restore energy and mend muscle tissues. A blend of carbohydrates and protein in your fitness meal prep assists your body in recuperating and readying for future sessions. Here, we'll unveil some delightful meal prep for athletes ideas tailored to rejuvenate your body.

Post-exercise, it's essential to consume carbohydrates and protein. Carbs help refill glycogen reserves, while proteins mend muscles. They collectively make the ultimate recovery fuel. Grilled chicken , a protein powerhouse, combined with sweet potato and green beans, makes for a nourishing post-workout fitness meal prep.

Sweet potatoes provide the carbohydrates, while green beans add fiber. Quinoa, packed with protein, when coupled with veggies, forms a wholesome post-workout meal prep for athletes.

Introduce tofu or shrimp for an extra protein touch. Veggies like bell peppers and broccoli offer more nutrients. A protein smoothie is a swift fitness meal prep solution post-exercise. Otherwise, your workout will probably be pretty unproductive and you might risk hurting yourself.

If you feel totally fine and able to tackle the task at hand before eating anything, then you do you. That means fruit or grains of some sort are great choices.

The next question is usually: Should you eat protein before or after a workout? If you can stomach it, Jones recommends including a modest amount of protein likely in the form of eggs, milk, yogurt, or deli slices in your pre-workout meal.

Most people will want to avoid eating tons of protein, as well as high amounts of fiber or fat , as these are all nutrients that can slow down digestion.

The guidance on how long to wait after eating before you work out ranges widely, from 30 minutes to 3 hours, writes Jones. The truth is that the best pre-workout fuel looks different for everybody.

It might take some experimenting to determine exactly what, how much, and when you should eat before you exercise. snack or something more substantial. When the adrenaline and endorphins subside and your stomach starts to grumble, reach for either a post-workout snack or a second breakfast containing protein and carbs to restore your energy and help your body repair and recover.

Yes, we know that juice by itself is not a breakfast, but Clark says that this quick source of sugar can be a great choice for those who struggle with eating early but still want a little boost.

Even just a small amount of carbohydrates can be enough fuel to offset the groggy fatigue you might feel right after rolling out of bed , Clark explains, so that you have the energy to make it through a workout before you have time to sit down to a full, hearty meal.

The same qualities that make this drink a great post-workout snack also make it an excellent pre-workout breakfast snack. Try lactose-free or chocolate soy milk if you have lactose intolerance. If a big bowl of cereal sounds like a lot, you can also just grab a handful of your favorite flakes, muesli, or granola.

Clark says a small portion of ingredients like oats, corn or wheat flakes, dried fruit, nuts, and seeds can give you enough carbs, fiber, and protein to sustain you for your workout. The ultimate grab-and-go breakfast, this idea in particular is great for anyone who wakes up slightly nauseous, as bananas are especially easy on the stomach.

Pairing it with a spoonful of peanut butter or another nut or seed butter , like almond or sunflower will provide some protein and fat to keep you going. You can satiate more intense hunger by topping with a bit of nut butter. Gluten-free toast works as well if you have issues tolerating gluten.

And you can make your smoothie more or less filling depending on the ingredients you use. Geiger says that the high amounts of magnesium and potassium that dates contain also make them a great option for warding off muscle pains and soreness.

And what's easier than gulping down a sweet and creamy beverage? Her favorite shake is a mix of dates, bananas, cinnamon, and non-dairy milk though you can use real milk if you'd like. Dates do have fiber in them, though, so if you find your stomach is sensitive to this nutrient during a workout, you may want to save this one for when you have slightly more time than usual to digest.