Oats, brown rice, and quinoa Sweet potatoes and potatoes Fruits like bananas, mangoes, avocadoes, and peaches Vegetables like Brussels sprouts, carrots, broccoli, and cauliflower
Protein shakes are also a great way to get calories throughout the day. You might sip one an hour before a workout or drink one before you go to bed.
Skip the unhealthy fats found in fast food and packaged snacks since these are high in saturated- and trans-fats.
Remember to reach for nutritious food instead of filling up on high-calorie snacks or convenience foods. 500 calories might sound like a lot, but if you add a few snacks to your daily diet, you can usually reach this. Try a handful of nuts, protein shakes, smoothies, or hardboiled eggs with crackers.
Drink water or a sports drink along with your pre-workout snack. If you’re going to work out for more than 1 hour, you may need to eat another small snack. For example, eat a rice cake with a hardboiled egg or a piece of cheese with a few berries.
For example, eat a bowl of hot amaranth cereal with dried fruit and nuts or chia seeds.
Day 1: work your chest and triceps with dips, overhead extensions, and incline dumbbell press Day 2: work your back and biceps with seated barbell curls and wide-grip pull-ups Day 3: work your legs and shoulders with leg presses, leg curls, and deadlifts Day 4: rest Day 5: do a total body workout where you target all of your major muscle groups
If you’re extra tired from working out, take naps! You can also rest and relax by getting deep-tissue massages.
Walking up and down hills Doing a stair-climber machine Cycling in a high gear Walking on your treadmill
Just being more active every day can help you maintain the muscles that you’ve worked so hard to build.
