Do You Need Pre and Post Workout Meals On The AIP?

Those of you who follow me on Instagram or Facebook have seen me posting my pre- and post-workout meals. Many of you who have started to workout again have begun to question whether or not you should be adding extra nutrition to your diets. The answer really depends on you.

Do You Need Pre and Post Workout Meals on The AIP? by Tara Perillo pre and post workout meals Do You Need Pre and Post Workout Meals On The AIP? IMG 5541 1024x1024
Pre and Post Workout Meals on the AIP

In my research, I have found most people on the AIP are not doing the level of exercise that requires added nutrition. That is actually a good thing. If you’re working to heal an autoimmune disorder, you really shouldn’t be doing hardcore workouts too soon in your recovery. Intense workouts can actually hurt your recovery. I’m not saying that you can’t do any workouts. I’m just saying to keep it keep it steady and slow to not overtax your healing body.

It’s important to understand, I didn’t start my intense workout program until over a year of being on the AIP. At the time, I was about 98% healed. And, even I took it slow at first. Once I determined that I could handle more, I did more. I was able to complete my healing and put myself into remission. But, it took awhile to get to that point.

Do You Need Pre and Post Workout Meals on The AIP by Tara Perillo pre and post workout meals Do You Need Pre and Post Workout Meals On The AIP? IMG 5465 1024x1024
Pre and Post Workout Meals on The AIP

So, I said before that you hold the answer to whether or not you need additional nutrition before and after workouts. Most of us on the AIP are getting lots of nutrient dense foods in our diets. What I’ve seen in many of the autoimmune community is a lack of protein and an overabundance of fats in their diets. This may not be helpful if you are trying to build muscle and strength and/or lose fat. If that is your goal, you will want to up your protein and cut a bit of the fats out of your diets. However, because your workouts are not intense, you do not need to add a huge amount of protein right after your workout. A simple meal of chicken breast (4 ounces), half a sweet potato, and a small salad of greens is perfect, up to two hours after your workout. As far as pre-workout foods, if you’re eating breakfast before your workout, that should be enough to get you through your workout. When eating before a workout, I usually try to have a little protein and a fruit. The fruit can help to give you the energy to power through just about any workout. Turkey patties with blueberries added in is one of my favorite pre-workout foods.

Now, if you’re doing more endurance type workouts, like running or hiking, you’re going to want to up your carbs (for energy) and protein (to prevent muscle loss) after workouts. Some people prefer to do endurance or cardio workouts on an empty stomach. I wouldn’t recommend this on the AIP. You’re probably already fighting against lagging energy levels. Why add to your burden? Instead, I would recommend a small pre-workout meal of a small amount of protein, carb, and fats. Maybe you could have 1/3 of a sweet potato, a slice of turkey and a banana. You can keep it light; but, do eat something.

Post Workout Nutrition by Tara Perillo pre and post workout meals Do You Need Pre and Post Workout Meals On The AIP? IMG 5338 1024x1024
Post Workout Nutrition- half a sweet potato, asparagus, and fish

These are obviously quickie guidelines for you to follow. Next year, I’ll be rolling out full fitness coaching programs exclusively for those of us with autoimmunity. Fitness nutrition (pre and post workout meals) is very personalized. Each person is different. Those of us with autoimmune disease need special attention and direction. That’s what I’m going to provide for you.

In this post, I’ve added photos of some of my favorite AIP post-workout meals for you to duplicate. Most of my pre-workout meals have reintroduced foods. I’ll be doing another post covering reintroducing foods for fitness. Just remember to keep your pre-workout nutrition simple and light.

I know many of you will have questions. You can leave them in the Comments or email me.

As always, I wish you good health……and, good food!

pre and post workout meals Do You Need Pre and Post Workout Meals On The AIP? fullsizeoutput 281f

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

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AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe

Mardi Gras Breakfast Skillet by Paleo Cajun Lady breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe IMG 4457

As many of you know, I’ve been working very hard to rebuild my strength and stamina to start Crossfit again.  Happily,  I am now able to do one hour workouts, 5 to 6 days a week.  However, that extra workout time has taken a big chunk out of my day.  Even though I started waking up an hour earlier in the morning, I have also learned the importance of stopping work earlier in the evening.  It’s very hard for me to keep up with everything lately.  But, I know it’s all part of a bigger healing picture.

AIP Paleo Mardi Gras Breakfast Sausage Skillet by Paleo Cajun Lady breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe IMG 4456 1024x633
AIP Paleo Mardi Gras Breakfast Sausage Skillet

With less time on my hands, I have found it more important than ever to batch cook my meals.  When I’m done working out, the last thing I feel like doing is cooking and cleaning.  Plus, it’s best to get your post-workout meal within 30 minutes of ending your session.  This Mardi Gras Breakfast Sausage Skillet has become my go-to post-workout meal.  It has plenty of protein to help build muscle tissue, and starchy carbs to refuel your body and give you energy.  Enjoy!

AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 4 servings

AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe IMG 4457

Ingredients

  • 1 pound pork breakfast sausage (preferably pastured, sugar free pork)
  • 1/2 head of red cabbage, shredded
  • 1 large sweet potato, cut into cubes
  • 1/4 cup chopped red onion
  • 4 green onions, chopped
  • 1 clove garlic, chopped
  • 1/2 cup chicken or bone broth
  • salt, to taste

Instructions

  1. Brown breakfast sausage in large cast iron skillet, over medium heat.
  2. Add the rest of ingredients to skillet and stir well.
  3. Cook until all liquid is absorbed and sweet potatoes are cooked through, about 20 minutes.
  4. Add more broth if it’s all absorbed and potatoes are not cooked.
  5. Continue to cook for 5 minutes.
  6. Remove from heat.
  7. Serve.

Notes

This can also be made with ground beef, lamb, or anything else that tickles your fancy. If you've reintroduced eggs into your diet, adding a fried egg on top is delicious!

http://www.paleocajunlady.com/aip-paleo-mardi-gras-breakfast-sausage-skillet-recipe/

Besides my Mardi Gras Breakfast Sausage Skillet, I make sure to batch cook lots of chicken breasts and thighs, baked sweet potatoes, and some leafy greens, like kale, spinach, and cabbage.  It’s also helpful to do some food prepping.  You can chop all or most of your vegetables for the week, and store them in Mason jars, in the fridge. I bought this wonderful food chopper that I use to chop radishes, red onions, cucumber, and any other veggies I need.  Then, I put them in my jars for when I need them to make my lunch salads or dinners.  Usually a small jarful will last for 5 days or more.  I also store my chopped kale and lettuce this way, too.  I keep those in large jars.  All you have to do is pull out the jars you need….and, boom….you’ve got a salad in minutes.

breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe q  encoding UTF8 ASIN B000F9JP3O Format  SL250  ID AsinImage MarketPlace US ServiceVersion 20070822 WS 1 tag boanmo05 20breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe ir t boanmo05 20 l as2 o 1 a B000F9JP3O

For some great tips on packing lunches in Mason jars, check out The Nutritionista and Paleo Girl 99.

Batch Cooking by Paleo Cajun Lady breakfast sausage skillet AIP Paleo Mardi Gras Breakfast Sausage Skillet Recipe IMG 4464 1024x576
Batch Cooking

Trust me, time is a precious commodity.  Planning, prepping and batch cooking your meals can help save you time.  I usually do this twice a week, once at the beginning, and again before the weekend. Now I don’t have to worry about standing in front of the stove after I’ve done what feels like a million squats. It’s well worth it!

As always, I wish you good health………and, good food!

*This post contains affiliate links. If you make a purchase through one of these links, I may receive compensation.  Thank you for helping to support my blogging efforts here at Paleo Cajun Lady- Tara Perillo

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Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

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Follow Me:
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The Performance Paleo Cookbook Review

By now, you’ve already read about the influence Stephanie Gaudreau of Stupid Easy Paleo has had on my AIP athlete transformation. Just in case you haven’t, you can catch up by reading this post. I received my copy of The Performance Paleo Cookbook from Stephanie herself, at Paleo F(x) in Austin, TX. She was kind enough to sign it for me and chat for a bit. She has continued to encourage me through the posts on her blog, podcast- Harder To Kill,  social media, and through her comments on my Instagram page. If you need some encouragement in your fitness journey, I highly recommend following her.

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Now, I’m going to tell you how The Performance Paleo Cookbook can help you. I know many of you reading this are following the AIP, either the elimination or reintroduction phase. You might be wondering why I’m reviewing a cookbook that is not promoted as an AIP cookbook. Well, you should also know that the AIP elimination phase is not a forever diet. You are meant to start the reintroduction of foods as soon as you feel well enough to do so. If you are a more active person, you’re going to want to start incorporating foods that help in muscle building and repairing as soon as possible. I’m not saying to go nuts (literally and figuratively) before your body is ready; but, I am saying to reintroduce foods based more on fitness needs, than pure want. This would explain why I reintroduced white rice and whole eggs before I tried chocolate and wine.

Blueberry Pork Patties from The Performance Paleo Cookbook the performance paleo cookbook The Performance Paleo Cookbook Review IMG 4224 1024x691
Blueberry Pork Patties from The Performance Paleo Cookbook

Also, many of the recipes in The Performance Paleo Cookbook can be made to fit into both the elimination and reintroduction phases of the AIP. When I cooked the Blueberry Pork Patties and the Breakfast Sausage Scotch Eggs, I left out a few of the spices that I had not reintroduced yet. They still came out tasting awesome.

Most people come to paleo because of health issues or/and a desire to elevate their fitness performance to new levels. This was no different for Stephanie Gaudreau. After struggling with her weight, blood sugar levels, digestive problems and endometriosis, she found paleo in 2010. The benefits she experienced in health and performance were amazing. Luckily for us, she decided to share her journey and recipes with us.

Okay, so I’m done crushing on Stephanie for now. LOL! One of the reasons I love this cookbook so much, is the layout. The recipes are laid out in a particularly helpful, easy to follow way. Whether you’re looking for Pre-Workout Snacks, Post-Workout Refuel, Carb-Dense Sides To Maximize Recovery, or Protein-Packed Meals To Build Strength, you can find them without a problem.

Breakfast Sausage Scotch Eggs from The Performance Paleo Cookbook the performance paleo cookbook The Performance Paleo Cookbook Review IMG 4229 1024x576
Breakfast Sausage Scotch Eggs from The Performance Paleo Cookbook

Another reason I love The Performance Paleo Cookbook, is the amazingly delicious recipes! There’s recipes for Savory Salt and Vinegar Coconut Chips, Five-Minute Tortillas, Korean Bibimbap, Pumpkin Pie Superfood Pudding, and so much more. I made the Blueberry Pork Patties and Breakfast Sausage Scotch Eggs first. They were both perfectly tasty.

You’ll also find Meal Strategies Based On Your Workout, which shows you how to schedule your meals for the time of day you workout to gain the best performance; a Meal Combo Chart, which is a specific meal planning chart, using the recipes in the cookbook; and, explanations of why and what nutrients you should be providing your body before and after each phase of your workout.

If fitness is a part of your healing protocol, you will totally appreciate The Performance Paleo Cookbook as an addition to your resource library. To get a more into the science of the nutrients needed for top performance levels, be sure to check out Stephanie’s book, The Paleo Athlete. You can pick up a copy here.

the performance paleo cookbook The Performance Paleo Cookbook Review q  encoding UTF8 ASIN B00HUDCU08 Format  SL250  ID AsinImage MarketPlace US ServiceVersion 20070822 WS 1 tag boanmo05 20the performance paleo cookbook The Performance Paleo Cookbook Review ir t boanmo05 20 l as2 o 1 a B00HUDCU08

I try to provide you with the best recommendations for your own healing journey. Any time I recommend a book or product that you have to pay for, I want to be sure it’s a quality, helpful product. I think sometimes we get caught up in all the free information and recipes we’re given by bloggers. We forget that in order to provide us with so much free information, bloggers also need to make a living. Just like any company or brand, they’re providing a service or product. When I purchase a blogger’s book, I view it not just as me buying their product, but also as me thanking them for all of the free recipes and information they’ve given me. It’s my way of helping to support them, so that they can continue to give me their expertise. It’s just a different perspective that may make it easier for you to spend your hard earned money on your favorite bloggers’ goods.

As always, I wish you good health……..and, good food!

*This post contains affiliate links. If you make a purchase from one of these links, I may receive compensation. Thank you for helping to support my blogging efforts, here at Paleo Cajun Lady.- Tara Perillo

the performance paleo cookbook The Performance Paleo Cookbook Review fullsizeoutput 281f

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

More Posts - Website

Follow Me:
Twitter the performance paleo cookbook The Performance Paleo Cookbook Review twitterFacebook the performance paleo cookbook The Performance Paleo Cookbook Review facebookPinterest the performance paleo cookbook The Performance Paleo Cookbook Review pinterestGoogle Plus the performance paleo cookbook The Performance Paleo Cookbook Review googleplusYouTube the performance paleo cookbook The Performance Paleo Cookbook Review youtube