Oats & Whey for PWO Dinner

Nutrition
1

Hi all. I work out in the evening and have some oatmeal with two scoops of whey protein (amounting to a total of 48gm protein) and some milk mixed in as the occasional dinner. I religiously avoid simple carbs and eat clean as a rule, having rarely overstepped for the last six months,since i am trying to cut down on my body fat (currently 15%). What i mean to understand is exactly how bad is such a dinner.

My workouts are not the stuff of lore, (six days a week; mostly pull-ups and barbell rows for back, inclines for chest and arm and shoulder training comprising mostly one-arm presses)pretty average and cardio comprises the brisk walks to the gyma nd the station from office. I have a desk job, am 5 ft 7 inches tall, average build with a lot of vascularity (which i used to think implies low body fat but have now understood is just genetics), weight 62.1 kg.

Typical meal plan:

Breakfast (8:00 am) Plain Quaker Oats, 6 egg whites, 2 egg yolks, green peas, diluted natural orange and lemon juice

Midmorning snack(11:00 am): Five/Six handful Roasted chickpeas

Lunch (1 am): Lentil soup, peanuts.24 gms protein (whey)

Evening snack (4/5:30 pm): 50 gm cashews.

Post workout shake (9:00 pm): 2 scoops whey.

Dinner (10:00 pm): on my usual days vegetables and egg whites/pulses.

2

its not a bad dinner?

3

Not bad at all, you just might want to add some honey or berries in with your oatmeal to give your body some faster forms of energy. Oatmeal is a very slow digesting carb, and your body is usually very depleted at the end of workouts from a glucose and carb stand point. In order to process protein and utilize it for muscle repair, your body needs fast carbs, and honey or berries are a healthy way to supply your body with those needs.

4

if thats you in your avatar then you don’t really need to be cutting. add more muscle now cut later :slight_smile:

5

Thanks Kerley. Thank you WC7. I will go right ahead with my oatmeal(and berries probably. don’t have access to natural honey and read in one article that the refined variety is no good) with a clear conscience.

6

Definately need some fast acting carbs in there…I suggest blueberries if you’re avoiding processed foods.

7

[quote]vajra wrote:
Thanks Kerley. Thank you WC7. I will go right ahead with my oatmeal(and berries probably. don’t have access to natural honey and read in one article that the refined variety is no good) with a clear conscience.[/quote]

don’t believe everything you read. and yes, oatmeal is a fine dinner.

8

As mentioned, the prototypical PWO shake would include some simpler carbs (hell, even table sugar).

But it’s the sort of thing where even even suboptimal results are still going to be good.

9

Should you have fast acting carbs like white rice instead of brown for your meal after your workout, despite having a post workout shake consisting of whey protein and fast digesting carbs?