can you guys give me some examples of what would be my best bet for a post workout meal? i currently eat at 6am, 9am, 12, 3pm, 6pm,(7:30 pre workout shake), 7:45-9pm lift, (9:15 post workout shake) ???
im trying to bulk (started at 185lb, now at 201lb. in 3 monthes). at 13%bf i dont really want to gain to much more belly fat so what should i be eating after my workout besides my protein shake???
thank you guys
A good bet would be a complete source of protein and some complex carbs. Think Meat and Oatmeal 30-60mins after your shake.
Also, be sure to put some carbs in you right after the lifting as well.
that would mean i’d be eating between 9:45 and 10:00. that’s o.k.?? and besides the post workout shake you say to get in carbs right away??? any examples??
[quote]knifehead wrote:
that would mean i’d be eating between 9:45 and 10:00. that’s o.k.?? and besides the post workout shake you say to get in carbs right away??? any examples??[/quote]
Well Surge would be ideal.
I eat a scoop of protein and half cup of raisins post W/O. Find something that you like and stick with it. The key is doing something that you can keep up for months and/or years.
And, no, eating carbs that late probably isn’t ideal. That said, you’ll have just hit the weights hard. That makes the windows of time post W/O the best time to consume carbs. Try for a month or two and see what happens. Adjust from there.
Eating carbs late at night wont do ANY harm IF consumed straight after a workout.
Have a protein shake with protein/maltodex,dextrose/BCAA/Glutamine then have a Protein and carbs meal about 60-90 mins later. If thats the last meal before bed, that’s okay.
Make sure that the carbs in that meal are from natural sources…i.e Sweet potatoe, Beans, Fruit(Oranges would be ideal, seen as the vitamin C will help reduce cortisol late at night). Cortisol will be raised due to training. You could also replace the maltodextrin/dextrose with high GL fruit…which I plan on doing during my next mass phase.
As boyscout mentions…give it a try consistently for long enough to assess whether it is working or not.
GJ
I do a cup of oatmeal and 50 grams of whey 30 minutes before.
And I make sure to get plenty of good fats at the meal before that.
Then I have a 50 gram whey, 50/50 split dextrose/malto.
Then an hour later I have a chicken breast sandwich on whole wheat bread with some eggs.
[quote]knifehead wrote:
and besides the post workout shake you say to get in carbs right away??? any examples??[/quote]
See the following.
Dark meat chicken; sweet potatoes/yams with brown sugar, cinnamon, clove, and topped with some oats; and steamed spinach on the side. My favorite anyway.
Mine, 3 scoops whey and 6-8 tbs of dextrose. Throw in some ice and it almost tastes, well not really, like chocolate ice cream.