{"id":74562,"date":"2021-05-07T09:03:30","date_gmt":"2021-05-07T14:03:30","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=74562"},"modified":"2021-05-26T16:45:17","modified_gmt":"2021-05-26T21:45:17","slug":"upgrade-your-pre-workout-snack","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/upgrade-your-pre-workout-snack\/","title":{"rendered":"upgrade your pre-workout snack"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"74562\" class=\"elementor elementor-74562\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61d7b28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61d7b28\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2097e07\" data-id=\"2097e07\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71815c6 elementor-widget elementor-widget-text-editor\" data-id=\"71815c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Are you short circuiting your workouts because you\u2019re afraid to eat more?\u2063<br \/>\u2063<br \/>Probably! \u2063It\u2019s incredibly common in a carbo-o-phobic world!\u2063<br \/>\u2063<br \/>At worst? You\u2019re not eating anything pre workout.\u2063<br \/>\u2063<br \/>At best? You heard that you should eat *something* before your workout, so you try to have a handful of crackers, piece of fruit, or a couple of rice cakes. \u2063<br \/>\u2063<br \/>You\u2019re an active, grown ass woman with high calorie needs. Your carbohydrate targets are likely 150, 175, even 200+ g per day, so tell me again why you\u2019re still eating sad snacks?\u2063<br \/>\u2063<br \/>I know you look forward to that one hour a day. It\u2019s your \u201cme time\u201d. It\u2019s when you feel most like yourself. It\u2019s your social hour and your power hour. But, if you\u2019re dragging and can\u2019t find that next gear because you\u2019re undereating carbs, it\u2019s a total bummer. Your whole day is just gonna be\u2026 off. \u2063<br \/>\u2063<br \/>Wanna know a quick trick to finding your pre-workout carb sweet spot? Multiply your carbohydrate targets by .2-.25 which represents 20-25% of your daily needs. So, if your daily carb recommendation is 200 g, aim for 40-50 grams in your pre workout meal or snack. \u2063<br \/>\u2063<br \/>Isn\u2019t that a lot higher than what\u2019s in your handful of crackers? or your 1\/2 a banana? or plain rice cakes? I bet so!\u2063<br \/>\u2063<br \/>If you need some help figuring out your carbohydrate needs, download my free <a href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">DIY Macros Guide<\/a>.\u00a0 I\u2019ll walk you through finding your carbohydrate target based on your food preferences, age and health history. \u2063<br \/>\u2063<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72b250f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72b250f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2b6458a\" data-id=\"2b6458a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fe52fdb\" data-id=\"fe52fdb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c800f35 elementor-widget elementor-widget-heading\" data-id=\"c800f35\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">calculate your macro targets with my guide<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-a3827ee\" data-id=\"a3827ee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e35079a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e35079a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">grab the DIY Macros Guide<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c6fdb53\" data-id=\"c6fdb53\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>You\u2019re an active, grown woman with high calorie needs. Your carb targets are likely 150, 175, even 200+ g per day, so tell me again why you\u2019re still eating sad snacks?\u2063<\/p>\n","protected":false},"author":1,"featured_media":74530,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[142,143],"tags":[],"class_list":["post-74562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-macro-tracking","category-pfc-balanced-eating"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/74562"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=74562"}],"version-history":[{"count":7,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/74562\/revisions"}],"predecessor-version":[{"id":74711,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/74562\/revisions\/74711"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/74530"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=74562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=74562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=74562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}