Post-workout meal

[Mhlvgt]

Let's make this clear: if you're trying to gain weight, you must have a post-workout meal, it becomes the most important meal in the whole day.

In a time window from when you finish working out to ~60m after, there's a phase in which you have to feed your muscles, and this is utterly important.

What does your body need?
- Amino acids (the constituents of protein)
- Carbohydrates




1. Chicken
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In the photo is cooked with vegetables but, nutritionally talking, the sliced one is kinda the same.
18.7% protein, calcium, magnesium, iron and B vitamin.

2. Eggs
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Eggs are one of the best protein sources
33.6% protein, calcium, potassium, sodium, also a great source of fats.

3. Beans
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20.9% protein, 77.3% carbohydrates, potassium and A vitamin.

4. Tuna
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61.3% protein, 38.2% fats, great for sodium and phosphorus.

5. fruits and vegetables
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Well, i can't be specific, every fruit and vegetable is different, generally great for hydratation and vitamines.




What's your usual post-workout meal made up of?

[DarthAvarous]

Protein shake. I am never hungry after working out, even 2 - 3 hours later. But I make sure to drink my protein shake. It helps me recover faster.

All of those are good choices for lean protein. Leave out the yolk and the eggs will be even better.

[Mhlvgt]

There are conflicting opinions about keeping or leaving out the yolk... i'm not sure what to do honestly, sometimes I eat it, sometimes I don't

[DarthAvarous]

May 7, 2013 7:13:17 GMT -5 Mhlvgt said:

There are conflicting opinions about keeping or leaving out the yolk... i'm not sure what to do honestly, sometimes I eat it, sometimes I don't

It all depends on what you're looking for. Also, subjective opinions of "good" and "bad." The yolk is where the majority of fat and cholesterol are, as well as vitamins and mineral. If calories are not an issue, then eat the yolk. But if protein is all you are interested in, stick with the whites. That way you can get more protein while consuming less calories.

[bastian]

if I were to change my meals I would probably go for beans or tuna since they seem to be the cheaper option. Protein shakes I think i'll leave out in any case though - dunno, it just doesn't seem very appealing to me - sounds kinda artificial no offense. o.0

[Mhlvgt]

May 15, 2013 11:17:47 GMT -5 bastian said:

if I were to change my meals I would probably go for beans or tuna since they seem to be the cheaper option. Protein shakes I think i'll leave out in any case though - dunno, it just doesn't seem very appealing to me - sounds kinda artificial no offense. o.0

Same here, i prefer not to use that kind of stuff... I'm ok with my results even without it... Tuna and beans are great, also good taste