Help me get a great PWO quick meal without suplements

[MitryXxX]

Hi all, im 18 and new here,i wana know a great meal, without suplements after workout, right after like 5 minutes after, i know the meal should be liquid and should contain protein+some simple carbs(only time in the day that im alowed simple carbs right?XD) and not fat.well i can tell u that i take a glass of milk and a tablespoon of honey and maybe some cereals if i found some,like 3 tablespoons,and maybe if im groos enough i take a bite of some meat (chiken breast).Hmmm what else should i say...uh i have 70 kg and 1.82 m tall, i wana lose fat and build lean muscle, so anny help please?...btw i hope u wont flame me because i dont use suplements like protein whey or others...i wana try a almost natural aproach...

 

[joe d]

tuna, white rice, broccoli

 

[MitryXxX]

that sounds like a real meal, i take a real meal after 1hour and 30 min after my workout but i need something i can eat fast in that 30 min window right after my workout, some protein, simple sugary carbs that are fast but i dont know wich food contains such stuff...

 

[SouthernLord]

16oz fat free milk and a low fat poptart or cereal bar. ~20g of protein and ~70g of carbohydrates. A whey supp would really help out here.

 

[MitryXxX]

Yeah i know it would help but im thinking that if i use whey suplem now and keep using it untill i get my desired muscle and stop using whey,but keep training and maintaining a healthy diet im still gonna lose the muscle i made, so im thinking if I train withouth suplement I know I cant lose the muscle I build , on a side note , about the pwo carbs, what do u guys think about honey? im thinking of 1 tablespoon of honey+some cereals.Is honey a good simple carb pwo that gives me that insulin spike?

 

[SouthernLord]

Yeah i know it would help but im thinking that if i use whey suplem now and keep using it untill i get my desired muscle and stop using whey,but keep training and maintaining a healthy diet im still gonna lose the muscle i made, so im thinking if I train withouth suplement I know I cant lose the muscle I build , on a side note , about the pwo carbs, what do u guys think about honey? im thinking of 1 tablespoon of honey+some cereals.Is honey a good simple carb pwo that gives me that insulin spike?

Whey is food. Treat it that way. It's used to supplement your daily protein intake. I would highly recommend a whey product, specifically for post workout.

Honey is fine post workout.

 

[joe d]

a shake is the way to go post w/o. not just any shake though. check out big blast at proteinfactory.com.

 

[joe d]

that sounds like a real meal, i take a real meal after 1hour and 30 min after my workout but i need something i can eat fast in that 30 min window right after my workout, some protein, simple sugary carbs that are fast but i dont know wich food contains such stuff...

you could put the tuna rice and broccoli in a container with a fork and eat it as soon as your done. thats as quick as it gets.