Post workout meal

n1ck

I was wondering if anyone can recommend a decent post workout meal?

Usually I go home and cook myself 2 chicken fillets and a bag of wholegrain rice, anything variations on this?

DARCHA22

n1ck wrote: »

I was wondering if anyone can recommend a decent post workout meal?

Usually I go home and cook myself 2 chicken fillets and a bag of wholegrain rice, anything variations on this?

fusili pasta, mince, tomato sauce of some kind. Wash it down with a protein shake.


Banana, 2 slices of brown McCambridge bread, slice of ham and cheese on the bread. Wash down with a shake, or just an old fashioned glass of milk.
But whey is better for obvious reasons.


chicken fillet diced up and cooked in some olive oil of use a dry pan. egg fried rice, once again use a bit of olive oil. And a small amount of curry sauce. Goes down a treat after a hard work out.


Think that will keep you goin for a bit.

another good pw meal would be some steak with veg. Cant beat a bit of brocolli.

n1ck

And what about post workout shake for carbs?

brianthebard

DARCHA22 wrote: »

fusili pasta, mince, tomato sauce of some kind. Wash it down with a protein shake.


Banana, 2 slices of brown McCambridge bread, slice of ham and cheese on the bread. Wash down with a shake, or just an old fashioned glass of milk.
But whey is better for obvious reasons.


chicken fillet diced up and cooked in some olive oil of use a dry pan. egg fried rice, once again use a bit of olive oil. And a small amount of curry sauce. Goes down a treat after a hard work out.


Think that will keep you goin for a bit.

another good pw meal would be some steak with veg. Cant beat a bit of brocolli.

Except that it has hardly any carbs or calories and therefore is not really suitable for post workout.

N1ck, after the gym two scoops of whey and some carbs from either glucose or another easily assimilated source is usually suggested. An hour or two after that a regular meal, perhaps a bit larger than the rest of your days meals, is generally a good idea.

DARCHA22

n1ck wrote: »

And what about post workout shake for carbs?

you would need a weight gainer, a normal protein shake wouldnt have enuf carbs.

Shake after trainig with some carbs(eg banana) and then an hour later eat a pw meal.

n1ck

DARCHA22 wrote: »

you would need a weight gainer, a normal protein shake wouldnt have enuf carbs.

Shake after trainig with some carbs(eg banana) and then an hour later eat a pw meal.

Well i'd rather avoid a weight gainer. I know there is instant oats but is there any alternative that i could put into my shake?

Thanks for the banana advice.

shootermacg

n1ck wrote: »

And what about post workout shake for carbs?

carbs? after a workout? Just have a shake 2 scoops whey, 1 or 2 scoops glucose(there's yer carbs). There really isn't anything better.
fat isn't recommended at this point because it slows digestion and that's not what you want to happen at all.

After 2 hours eat something else depending on your goals and the time of the workout, pre 8pm I'd have tuna/chicken + brown rice/quinoa/spuds + green veg. post I'd leave out the carby stuff and have the meat and green veg.

Oh and coliflower is way nicer than broccoli when miked from frozen IMO.

rubadub

shootermacg wrote: »

Just have a shake 2 scoops whey, 1 or 2 scoops glucose(there's yer carbs). There really isn't anything better.
fat isn't recommended at this point because it slows digestion and that's not what you want to happen at all.

Most "low fat" cakes are very high in sugar/simple carbs with very little fat. If I am going to eat crap at sometime in the week it may as well be these cakes washed down with a strawberry protein shake.

shootermacg

rubadub wrote: »

Most "low fat" cakes are very high in sugar/simple carbs with very little fat. If I am going to eat crap at sometime in the week it may as well be these cakes washed down with a strawberry protein shake.

So you're gonna eat crap then ^ ^. I'm in the bad position of having a wife with a sweet tooth, so I usually have to go around eating all the stuff she buys.....just to get it out of the house (my logic is flawless! ).

But yeah sure by all means hoover up the cakes but know this:

5K run = 400cals burned.

I actually caught a look at myself at a weird angle in a shops changing room today and I think I'm actually after gaining some fat poundage.
I was in a bulk phaze these last 2 months, but I'm thinking I need to get cutting asap.

**** have to start the daily 5K runs again, still the bulking was fun while it lasted .

legend365

Man everyday i think about cutting.....


...but then i realise, NO! YOU GOTTA GET BIGGER!

jon burrows

I ate a yorkie today, 350 god damn cals..wtf

chillywilly

its not for girls

Mellor

It's not for me either

drdeadlift

legend365 wrote: »

Man everyday i think about cutting.....


...but then i realise, NO! YOU GOTTA GET BIGGER!

lol im the same

shootermacg

legend365 wrote: »

Man everyday i think about cutting.....


...but then i realise, NO! YOU GOTTA GET BIGGER!

I've been there lol, but it's hard to run 5K when your back is jiggling .

lg123

how important are carbs post workout if you are cutting?

immediately after workout i have a 30g protien whey shake (water) and a banana and then i cycle home which takes over 15 mins going at 85%. then i have meal of ~200g lean meat plus veg and maybe a little sauce like teaspoon of shop bought pesto or similar. the veg would usually be a mix of brocalli, 1 medium sized carrot, half a courgette.
i have whey shake before bed too on workout nights.

mindaugelis

n1ck wrote: »

I was wondering if anyone can recommend a decent post workout meal?

Usually I go home and cook myself 2 chicken fillets and a bag of wholegrain rice, anything variations on this?

http://www.mynutrition.ie/index.php?option=com_content&view=article&id=48:muscle-growth-and-post-workout-nutrition&catid=25:bodybuilding-muscle&Itemid=2

Khannie

lg123 wrote: »

how important are carbs post workout if you are cutting?

I would say....not in the slightest. I don't buy into the massive glucose hit after a workout thing. I'd rather eat something delicious. I don't think you'll find that glucose has any measurable benefit vs jaffa cakes or a banana (for example). All this:

Whey is brilliant and milk is crap because casein is slow absorbing
Avoid any fat at all post workout
2g of super mega fast absorbing carbs per kg of bodyweight
blah
blah
blah

Don't sweat it. Eat something after you work out. Make sure there's some protein in it. You'll be grand. I dont think most people work hard enough to actually benefit from the slightly reduced recovery time that a PWO shake offers.

/me waits for the ensuing beating.

n1ck

mindaugelis wrote: »

http://www.mynutrition.ie/index.php?option=com_content&view=article&id=48:muscle-growth-and-post-workout-nutrition&catid=25:bodybuilding-muscle&Itemid=2

Thanks for the link and thanks to everyone for the comments, really appreaciate them.

lg123

Khannie wrote: »

I would say....not in the slightest. I don't buy into the massive glucose hit after a workout thing. I'd rather eat something delicious. I don't think you'll find that glucose has any measurable benefit vs jaffa cakes or a banana (for example). All this:

Whey is brilliant and milk is crap because casein is slow absorbing
Avoid any fat at all post workout
2g of super mega fast absorbing carbs per kg of bodyweight
blah
blah
blah

Don't sweat it. Eat something after you work out. Make sure there's some protein in it. You'll be grand. I dont think most people work hard enough to actually benefit from the slightly reduced recovery time that a PWO shake offers.

/me waits for the ensuing beating.

i was thinking more in the line of complex (or not so complex) carbs in your meal after your workout, rather than the shake immediately after?

colman1212

I always here people say glucose post workout but where can you buy glucose?? I've heard supermarkets but I can never see it in there.

itsallaboutheL

You people analyse too much...

10oz Burger, Chicken Duluxe meal with milk, Icecream....

SORTED.


/gets jacked

:pac:

Inspector Coptoor

itsallaboutheL wrote: »

You people analyse too much...

10oz Burger, Chicken Duluxe meal with milk, Icecream....

SORTED.


/gets jacked gets FAT

:pac:

Meat, Whey and creatine