Protein shake with tapioca immediately post workout. Only reason for this is because I need to recover asap after each workout in order to be ready for the next. If I'm in the off season and I'm only hitting the weights, I'm a bit more chilled out as immediate recovery isn't a big deal.
I eat paleo/primal like always. Timing - whenever I'm hungry.
Nothing. I IF every day, and I just eat more at my next meal if I am hungrier. I may change that if I lose all the fat I want to lose.
I used to do 2 cups of semi-pasturized grass fed yogurt with berries or 2 cups of raw grass fed milk with berries and a banana. Lately I've been enjoying a smoothie:
2 ripe bananas, 2 raw whole eggs, 1 tablespoon raw maca powder (to recover from the stress of the workout, hormones, energy, nutrients), 1/2 tablespoon Spirulina (from healthforce), sea salt, and cinnamon.
if I don't have eggs I do raw hemp seeds like 2 tablespoons.
so yummy and super refreshing.
There are some new studies that have shown that waiting at least an hour after a workout to eat increases more muscle growth. If I'm not hungry I don't worry about not eating right away. I eat when my stomach signals I'm hungry. I may just eat a banana or do a raw egg shot lol or drink some raw maca powder with water.
At the end of the day of a workout is when I eat big.
I think that the small differences studies show may be less important that individual differences. Find out what works for you.
I'm on a diet site where people are always complaining in the forum about not losing weight. They do a big shake before and/or after their chronic cardio, adjust their calorie allotment up to compensate for all the calories they supposedly burned, then wonder why they are plateauing.
A scoop of whey protein powder immediately after lifting.
There's been many research which conclude that ingesting fast digesting protein will repair muscles quicker which will result in less soreness.
I have 2 scoops of whey during the workout (resistance train about 4-5 days a week) with maybe 3-4 dates as well?
Eat a huge meal for dinner - could be anything, but is always a meat/fish/eggs and some green vegetables.
I try eating carbs like sweet potatoes, but it's not for me. I don't like them enough to eat them that often. And I used to be very high carb in the past (pre-paleo) and never had any issues with the carbs (was very low BF all my life pretty much). However, if I am eating carbs, it's always in the evening after work/workout as it's most convenient for me.
That all said, I am toying with the idea of making my own "mass gainer" shake. Would essentially be 50 grams of whey, 50 grams of non-GMO waxy maize, and 2 TBSP of MCT oil, and I would be consuming two of these shakes a day.
Should be interesting...
Depends on the time of day and how I feel.
If it's after Uni, ie, later in the day, I eat a PWO equivalent to a pound of meat, kilo of potatoes (or cup of white rice), sprinkle of cheese, 125g (half a carton) of cottage cheese, half an avocado, an assortment (roughly 500g) of mixed, diced vegetables and salsa.
If it's earlier in the day, like today for example, PWO is a bar of chocolate with my coffee. Like any other day.
Yeah, I don't take PWO meals all to seriously. Largest overblown part of the fitness community, IMO.
That all said, I am toying with the idea of making my own "mass gainer" shake. Would essentially be 50 grams of whey, 50 grams of non-GMO waxy maize, and[B] 2 TBSP of MCT oil, [/B]and I would be consuming two of these shakes a day.
Should be interesting...[/QUOTE]
Hmmm, do you think it is optimal to put something like fat in a post-workout shake, since this will delay the absorbtion of protein and carbs? When I eat lots of carbs AND fat in the night after a workout I get pretty poor recovery in the morning after, probably because the fat delays the absobtion of the other nutrients. This does not happen if I eat high carbs and low fat or high fat and low carbs, but something bad happens when I take in both high carbs AND high fat post-workout. It may be that the total calorie load get to high as well, most likely in a combination with a delay of the absorbion of nutrients due to fat...