what to eat before and after a weight training workout

[lulu68]

I'm not a big fan of smoothies for after workouts. I prefer to eat real food. Can someone give good samples of breakfast to after weight training workouts, and what to eat after my cardio workout days? Thanks.

 

[Beavs]

How about a veggie loaded egg white omelet with a slice of almond butter covered ezekiel toast? Whole wheat pancakes made with egg white and some protein powder? Oatmeal? A smoothie is very much real food if you use real fruit and mix with real yogurt of whatever real food suits your fancy but gives you real nutrients

 

[lulu68]

Yum! Am I soppose to have protein and carbs together or just protein for after weight training workouts? For instance can I do 6 egg whites with bell peppers, tomatoes, and onions on a wheat tortilla? Thanks.

 

[Fit_mommy]

An optimal post work out recovery drink would include both carbs and protein at a 4:1 ratio so the same should go for a meal since you aren't a shake person. You want to eat more carbs then protein immediately after a work out.

HTH!

 

[lulu68]

Hi. I was wondering if you could tell me what you think of this food menu for increasing muscle and lean definition.

2am-one piece of whole wheat toast with peunut butter and jelly & coffee.

breakfast (immidiately after workout)6am- 6 egg whites in a wheat tortilla.

10am- snack- 1/2 cup of cottage cheese

12-12:30pm lunch: either can of tuna, bowl of go lean cereal with banananas and skim milk, turkey sandwish.

Dinner: 4:30pm- grilled chicken, with veggies

7:30- orange, apple, somekind of fruit

What do you think?

 

[Beavs]

I can't say that I get into any complicated dietary requirements. I am the gym by 5:00am lifting weights so eating beforehand is not an option. When I head home I eat a mix of protein and complex carbs (instead of white bread, etc). It can get mind boggling to figure out what to eat and when so I simply focus on making wise choices through out the day

 

[LeanneM]

>An optimal post work out recovery drink would include both
>carbs and protein at a 4:1 ratio so the same should go for a
>meal since you aren't a shake person. You want to eat more
>carbs then protein immediately after a work out.
>
>HTH!

I've read the same thing: that you should fuel your body right after a weight workout with a 4:1 carb to protein ratio (to re-fuel the glycogen stores in your muscles), but then a few hours later eat a higher protein meal or snack. Does that sound about right?!

 

[tneah]

I always read that as well you guys. In fact they say, the best time to "cheat" is right after a workout, when the extra sugars from the processed carbs you ate replenish glycogen stores. But you really gotta deplete those stores to justify "carbo loading" afterwards--well, in my opinion. Most people just don't work out that hard...but we are Catheites and we work out that hard!;-) so I say bring on the chocolate, the pasta and the Cheetos. Just kidding. Bring on the brown rice and broccoli...yawn.:-(