Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  We are almost done! Hang in there and make sure you get all your healthy fuel in so you can keep kicking butt at the gym.

This week will be all about sports nutrition; what to eat before your workout, after your workout and what to take before, during and after your workout. Your daily bonus challenge for Monday, December 8th, is to eat some protein within 45 minutes of the end of your workout.  If you are looking to lean out, real food is your best option.  If you are looking to gain muscle mass, consider a protein shake immediately after your workout.  In order to get your bonus point for Monday, you will need to not only ingest your protein after your workout, but if you choose a protein shake, read the ingredients and make sure that it does not contain any of the big 3, industrial seed oils, sweeteners or grains.  Sorry, you don’t get the bonus point if it contains any of the bad stuff. The most common ones you will see are sweeteners like sucralose, aspartame, and stevia.  You may also see soybean oil, sunflower oil or other types of bad oils.  We’ll also nix any protein powder that has artificial flavours or soy protein, though we’ll allow soy lecithin, as we rarely see any adverse effects from it.