Keto post-workout meal?

[DanielBishop]

I'm on a sort of keto diet.... I aim for zero carbs, and get all my calories from protein and fat. I eat a lot of whole eggs, and a fair bit of beef.... sometimes chicken and fish. But mainly eggs and beef.

So what should I eat post-workout?

I know most of you will probably say dextrose/maltodextrin, but I don't buy supplements and can only eat real foods.... so what REAL foods, would be good for a postworkout meal? With my post workout carbs, should I keep the fat to a minimum?

If you're going to answer, please don't tell me to eat dextrose/maltodextrin or sweet tarts etc.... because I can't. Only real foods.... regular foods that you find in the grocery store. Thanks.

 

[sick]

honey

 

[DanielBishop]

Thanks. Care to elaborate on that? (ie. How much, why?)

 

[Q8TY]

is keto mean ketogenic = "CKD"
if yes you can`t eat any carb , post work out
why ? becuase ketogenic diet 75 fat and 25% protein



About what is good to use post work out meal in General
anything hight in G.I and low in fat
You Can Use

dextrose
maltodextrin
kollog`s rice krispies -> dont use milk
kollog`s corn flakes -> dont use milk
because milk will lower there G.I
jelly beans
instant rice
gatorade



Note : eggs contain carb so becarful
white = .3 gram
whole egg = . 6 gram
yolk = .3 gram

 

[MrMakaveli]

Depending on who you ask sweet-tarts are real food . I'd say just check the GI Index list Fonz posted and find a real food you can buy with a fairly high GI. Powerade works too if you can find the powder.

 

[DanielBishop]

Thanks.

I would be happy to eat Sweet Tarts if I could, but we don't get them where I live.... (ie. middle of the desert in south-central Western Australia)....

Oh yeah, and eggs do contain carbs.... that's true. But not many. So far, seems to be okay to keep me in ketosis.... or whatever it is.... I'm still losing fat, anyway. I'll explain it a little better....

Like I said, I eat predominantly eggs.... and a bit of steak, chicken, fish and sometimes (but not often) ham/pork.... I usually eat 5-7 meals a day, and the only carbs I get (aside from the small amount in eggs) is post-workout. That's it. Normally I have some fruit juice, yogurt, white bread or honey. Except I'm trying to move away from fruit-based things, since people have said that fructose doesn't do much for the insulin spike etc.... and you store it in your liver etc. And I dunno if white bread, honey or yogurt are the best either....

I don't eat much post-workout (trying to keep the carbs right down)....

What about potato? Today I had some roast potato because there was some on hand, and yesterday some mashed potato. Maybe potato is too low-GI? I dunno.....

Like I said, I can only really buy normal foods....

 

[MrMakaveli]

not sure of its fat but instant rice is 90 compared to malto which is 105..not too much of a diff. Baked potato is 85 so that works, mashed at 70. (may not be exactly right...using old book I had for refrence).

 

[DanielBishop]

Instant rice, eh? That sounds intriguing.... I could live with that.

What about this stuff called "Ricecream" or "creamed rice" ever heard of that? It comes in a can.... it's like a dessert. One of them is only abut 3% fat, so that might be okay....

I don't know exactly what instant rice is, but I'll find it. Thanks for the feedback.

 

[Ceebs]

"Instant" rice is just rice that cooks very quickly. Hence, "instant".

I'd recommend against honey - it has lots of fructose, which preferentially reglycogenates the liver, no matter how bereft of glycogen your muscles are, and a glycogenated liver means no ketosis.

Real food is not as good as liquid for post-workout meals. You want to get the nutrients into the muscles as quickly as possible, and shakes are recommended so often because they digest the most rapidly. Why is that an impossibility? Do you simply not have access to any supplements?

 

[DanielBishop]

It's an impossibility because of funds. I can't afford supplements, not even protein powder.... right now I still live with my parents and they buy the groceries, although I can add the foods I want to the shopping list. But I can't ask them to buy supplements for me and I have no money.

If liquid is better than solid food, what about egg whites for post-workout protein? I mean, it's in liquid form.... it's high-quality protein, and eggs are cheap and easy. Would that work?

As for other things, I might be able to slip them by if they're inexpensive.... protein powder is, however, far to expensive.

I don't need to go into details about my situation, because that's all you need to know.... regular, inexpensive foods from the grocery store is all I can have.