Post and compare post-workout recovery meals here!

[shardik1000]

I was curious as to what everyone here eats after lifting. If anyone cares to post example post-training meals, it would be appreciated.

 

[Enock]

Some glutamine, before and after workout.

2 scoops of protein powder (220k 40protein total)

use to have a can of tuna fish aswell, but now, I eat some watermelon or a yogurt, figure its the one time I can have some sugary shit.

 

[chillin408]

I usually have 100 grams of carbs and 50 grams of protein. The carbs come from dextrose powder mixed with no more than 8 oz of grape juice, usually 4-6. I mix the grape juice and dextrose with optimum 100% whey 2-3 scoops of it.

 

[SuperSquat]

I am pretty old school when it comes to diet. I dont use supplements. If I cant buy it in the grocery store or from a source online I dont waste my time. Anyway, here is my post-wokout "meal"

18 oz. apple juice
12 egg whites
1 1/12 cups of oats
1 bananna

Toss it in a blender and drink it down. Sounds pretty barbaric, but I have been using it for 3 years along with the rest of my diet and it has always worked very well. And it really does taste a lot better than it sounds.

 

[chillin408]

How have your results been doing that? I'm asking because most people don't use high fructose juices and low gi foods during their postworkout meal.

 

[SuperSquat]

Actually my results have been very good. A few years ago I was on the keto diet and got no muscle gain results so I went through every protein powder, carb drink, and MRP on the market looking for something that worked. Nothing ever did so I decided to use my brain a little. I figured since you need simple carbs after a workout so your muscles get refueled and complex carbs for your regular meals to keep your insulin levels from spiking all day, there was no reason to not combine them. I also have noticed that the suagrs get into my system pretty quick but the oats keep my insulin level from spiking so high. Now I can take my insulin after my workout and dont have to worry about timing my carbs and insulin perfectly so I dont go into shock. It doesnt matter when my insulin hits because I have simple and complex carbs ready to work with it.

 

[rippedup]

I personnally take 1 Gatorade on my way back home, then mix 35g of whey with 2 large tablespoons of honey in water. A research on the AST website found that honey is one of the best sugars post WO, as it keeps a steady and high sugar level in the blood, hence better recovery. I add to the mix 500 mg of vit C and 5g of glutamine.
I have a complete meal 1.2 hrs later (1 sweet potato + 1 chicken breast).

 

[life is good]

I usually throw in 75-100 grams of carbs form dextrose, about 35 grams whey, 5 grams glutamine. then I have a pretty big meal about 45 minutes later.

 

[natglutes]

Whey protein shake or some kind of protein with high GI.

 

[cyberflash]

I take Phospagen PH (creatine + dextrose) and also Whey protein ... for vitamins/mineral: calcium, glucosamine, chrondoitin, and MSM ... (especially after 1 hour of cardio) ... sometimes I add Glutamine (when I mow my lawn ... ) ...

Hey Nat,
Do you want a shiatsu massage for post-workout recovery ... .. ..

Whey protein shake or some kind of protein with high GI.