Refueling after workouts page

[Orannhawk]

I know that many people here utilize things like sweet potatoes or even heavy cream along with adequate amounts of protein after workouts ... which leads me to examining my meals after my gym workouts.
I do a good rotation on the workouts, but as a general rule, I focus on squats (convict, Zerchers, goblets, and bars), deadlifts, pulls, presses, leg press, calf raises, ropes, kettlebells, bats - doing heavy weights .... I do not eat before my workouts, so when I come in, I usually have a cup of coffee, then an egg white shake (6 ounces of egg whites) with coconut oil, a little dry coconut, ice, stevia and egg white protein powder.
On the heaviest lifting days, I increase the protein powder from a half scoop to a full scoop (60 calories/2 grams carbs on the half scoop) Normally, unless I am going to IF, the next meal is a large salad with meat, or veggies and meat ...

I am very allergic to nightshades, including all forms of potatoes and also to all forms of dairy, so my "refuel" has to be different than most. I eat a minimal amount of fruit, apples and berries, once, maybe twice a week, and nuts (walnuts and macs) are sparse, usually a small amount 2 times a month.

So with that said, I don't eat any rice either, so my carbs are coming from the occasional fruit, and the veggies that balance out my meals [romaine, spinach, arugula, dino kale, celery, shrooms, zucchini & yellow squash, avocados (yes, it's a fruit, I know) onions, (okra, green beans, peas, carrot, spaghetti squash occasionally), asparagus, cucumbers, cauliflower, broccoli, radishes, cabbage, brussel sprouts ...] - and of course I include coconut and coconut oil and whole eggs, good meats. I make coconut flour pancakes (from the Nom Nom Paleo recipe) once or twice a month.

I am wondering if I need to adjust things again, I am feeling a lot better with the addition of the egg whites, especially since my hunger level has not been very high lately.
Any suggestions on refueling without the dairy and potatoes ?

[Timothy]

Berries are an excellent post-workout carb source. They're generally low in fructose, so you get a proper insulin spike if you eat enough of them. They are bursting with antioxidants which are great for damaged muscle tissue. They go down easy even if you're not that hungry. Blueberries, strawberries, raspberries, and blackberries dipped in cinnamon are my favorites.

Whey protein will also give you a decent insulin spike, but I've had better results since I gave up the whey in favor of slower-releasing protein from meat. Grass-fed beef liver with green veg and berries for dessert is the best post-workout meal I've found so far.

Bon appetit

[Orannhawk]

Berries are an excellent post-workout carb source. They're generally low in fructose, so you get a proper insulin spike if you eat enough of them. They are bursting with antioxidants which are great for damaged muscle tissue. They go down easy even if you're not that hungry. Blueberries, strawberries, raspberries, and blackberries dipped in cinnamon are my favorites.

Whey protein will also give you a decent insulin spike, but I've had better results since I gave up the whey in favor of slower-releasing protein from meat. Grass-fed beef liver with green veg and berries for dessert is the best post-workout meal I've found so far.

Bon appetit

Thanks ... will increase the berries then ! I can't do whey ...
I'm still working up to eating liver, just haven't quite gotten to that point yet.

[Timothy]

Thanks ... will increase the berries then ! I can't do whey ...
I'm still working up to eating liver, just haven't quite gotten to that point yet.

Oops! I somehow missed that you meant egg white protein, not whey protein. Sorry about that.

I know what you mean about liver. It is utterly vile. It's been on my to-do list for almost two years and I only just started eating it last week. But there is no question in my mind that it gets the job done.

[Dr. Bork Bork]

liver isn't too bad if you rinse it super well prior to cooking it. Serve it with BBQ, mustard, or chipotle mayo
Just a tip from the couple times I've had it.

[Timothy]

Thanks, Doc! I feel like I need to learn to like it in all of its ugliness, but a little mustard couldn't hurt.

[Knifegill]

Chicken liver tastes like oysters!

[Orannhawk]

I want mustard and BBQ sauce .... DAMN IT .... allergic to mustard and tomatoes too.
Can't deal with any oysters other than some nice barbequed crispy mountain oysters !

[Timothy]

Chicken liver tastes like oysters!

Eugh, I'll stick to beef liver! Eating oysters is like chewing The Old Man of the Sea's colostomy bag.

[Knifegill]

Hard to imagine not liking them. I eat a can a day. Out of the can with a fork. I'd eat more if I had the $ or the room in my diet for the extra intake. Mmm, oysters....