So you‘ve cut the fat and upped the complex carbs.
The only problem is you feel worse. Definitely getting less muscle mileage per meal. What’s going on?
Try a calorie count. You may have inadvertently reduced calories when you reduced fat. That’s because one gram of fat contains 9 calories, while one gram of carbohydrates contains only 4 calories.
To avoid this common mistake, take a baseline calorie count before you make dietary changes, then spot check your daily caloric intake.
ENDURANCE SHAKE
In a recent study, cyclists who drank a pre-race beverage consisting of four parts carbohydrates and one part protein cycled 66% farther than when they quaffed an all-carbohydrate sports drink.
Fill a blender with:
1 banana, sliced
1/2 cup orange juice
8 ounces low-fat vanilla yogurt
4 ounces crushed pineapple
2 tablespoons peanut butter
As is, this recipe contains 644 calories, 21.3 g fat, 6 g fiber, 22.4 g protein, 98.9 g carbohydrates.
Tip: To reduce fat content, use low-fat peanut butter. Specialty stores offer peanut butter with fat content as low as 4 g per tablespoon!
Recipe source: Men’s Health