Page 109 - Muscle & Fitness (December 2019)

STEP 3

TIME

YOUR

TRAINING

HENEVER possi-
ble, train before
eating a big meal.
Lifting weights
allows your body
to work less hard
to control blood
sugar in the pres-
ence of lots of carbs and calories.
More of the food you eat will be
sent to your muscles to replenish
glycogen and start the process of
recovery, rather than sit in the fat
cells around your waist.
Supplements can help: Cinna-
mon extract, alpha-lipoic acid,
and resveratrol all improve insulin
sensitivity. Consider using probi-
otics as well, as they can help you
digest extra food.
Pre-party workouts can also help
you better metabolize alcohol. BEEF AND SWEET POTATO HASH

Booze affects muscle protein
synthesis the worst 24 hours after
exercise. This means that you’re Avoid cheating with this healthy winter meal that feels like comfort food.
better off training this afternoon
and drinking tonight than getting 3 cups cubed sweet potatoes evaporated. Add oil and continue
wasted tomorrow. 1 medium yellow onion, chopped cooking, uncovered, 4 to 6 min-
1 tbsp taco seasoning utes, or until potatoes brown,
1 tbsp canola oil stirring occasionally.
Best of the Worst 12 oz cooked beef (steak or pot 2. Add beef to potato mixture.
roast), cut into ½-inch cubes Cook 5 minutes, or until beef is
Smoked salmon may be high in sodium, but (about 2½ cups) heated through, stirring occa-
you’re likely to encounter much worse during
your seasonal gatherings. See how these 3 tbsp sour cream or Greek sionally, adding 1 to 2 tbsp water
holiday staples stack up: yogurt to avoid sticking.
Smoked Salmon: 1 tsp hot pepper sauce 3. In a small bowl, mix together
4 oz serving = 132 calories, 21g protein, Fresh cilantro, chopped sour cream and hot sauce.
0g carbs, 5g fat
1 package whole-wheat tortillas 4. Garnish hash with cilantro and
Summer Sausage:
4 oz serving = 400 calories, 18g protein, serve with sour cream sauce and
2g carbs, 36g fat 1. In a large skillet over medium tortillas for wrapping.

Meatballs: heat, combine sweet potatoes,
2 large = 170 calories, 10g protein, 6g carbs, onion, and taco seasoning. Add
11g fat THE MACROS
¼ cup water. Cover and cook 8
Cocktail Franks: 502 41g 46g 7g
5 franks = 155 calories, 7g protein, 2g carbs, to 10 minutes, or until potatoes CALORIES | PROTEIN | CARBS | FAT
13g fat are tender and water has mostly

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