Post Work Out Meal/Supplement

audi tom

Hi All

looking for some advice on post work out meals or supplements. I work out for about an hour 5 evenings a week but find that Im always sore every morning after each work out. This makes the next day more difficult. I normally follow each work out immediately with a protein/creatine shake and a piece of fish or chicken within an hour of working out. I think Im missing something as my muscle are not recovering fast enough to perform well the next day.

I take in enough carbs and protein across about 6 meals for the day.

Am i missing a vital supplement or something else in my post work out shake or meal?

Thanks

Zombienosh

Whats your programme, if you're working out the same muscles intensely every night they're not recovering fully.

audi tom

Zombienosh wrote: »

Whats your programme, if you're working out the same muscles intensely every night they're not recovering fully.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs/Abs
Friday: Biceps/Triceps

Do a small bit of arms on other evenings through the week.

Thanks

alert25

As you will be doing big compound pushing movements on chest and shoulder day you are stimulating your triceps 3 times a week.
If you deadlift on back day and then squat on leg day 2 days later this could hamper recovery.
Look at how many sets/reps of upper body pushing and pulling are in your program and try to keep them balanced.
Maybe if you train with a frequency more in line with your strength levels.
As far as nutrition you could add some starchy carbs(sweet potato,rice) to the chicken/fish an hour post workout.

xgtdec

My post workout is some oats and whey in a small amount of milk, a banana and 2 caps of glutamine. it seems to work quite well for me!!

daludo

try a bottle of cherry active juice,expensive but works for soreness with me:)

Paddywiggum

also have a look at what you are eating pre-workout. try to have a healthy carb+protein meal within 2-3 hours of your workout.

having a tub of cottage cheese before bed will help your muscles recover and grow through the night

audi tom

Thanks to all for the comments.

I cut my carbs a few weeks ago to help shake the christmas gain, I think the lack of carbs post work may have been causing this.

This week been adding 4 slices of white bread to my post work out meal, along with a glass of lucozade for glucosamine. This has definitely helped.

Paddywiggum wrote: »

also have a look at what you are eating pre-workout. try to have a healthy carb+protein meal within 2-3 hours of your workout.

having a tub of cottage cheese before bed will help your muscles recover and grow through the night

I normally have a 6 eggs and some brown wholemeal bread an hour or so before workout

ive herd about eating cottage cheese before but never tried it. Is there much fat in cottage cheese? Whats it like to eat?

Thanks