National Chest Day - Post Workout Meal

[NegroPops]

You gotta eat big, to get big.

Ingredients:
8 oz Boneless Chicken Thighs
3/4 Cup Pre-Cooked Brown Rice
3/4 Cup Pre-Cooked White Rice
1/2 Medium Diced Onion
1/2 Cup Salsa

Whatever spices you want. I just use a bit of garlic powder.

Directions:
Add Pam cooking spray to a medium skillet, and warm with medium to low heat. Once heated, add chicken thighs. When chicken thighs are about 1/2 way cooked add in diced onions. When Chicken thighs are almost fully cooked, add in brown and white rice to heat with chosen spices. Once chicken is fully cooked, and rice is heated.. pour into a bowl, add in salsa.. and consume.

Nutrition Facts
Calories - 645
Protein - 58
Carbs - 91
Fats - 10

 

[gjohnson5]

Nice meal
Since you have brown rice and white rice in this recipe, I would skip the white rice for some green veggies. Bok Choy , arugala , kale greens, red chard are some good high antioxidant choices.
That way more fiber would be added to the diet and it would increase satiety (feeling full)

National Chest Day should be renamed to National shoulder rehab day , lol

 

[NegroPops]

Adding some veggies to it would not be a bad idea at all. I usually eat 2-3 cups of spinach or kale later at night with a good amount of green beans or broccoli to get my veggie servings for the day.

 

[RickRock13]

Nice post workout meal right there. I like a mix of simple and complex carbs post workout as well, and white and brown rice fit the bill great though I prefer sweet potato over brown rice.

 

[ceo]

throw some teriyaki sauce on that shit.

 

[RickRock13]

throw some teriyaki sauce on that shit.

Fuckin sodium overload FTW!!

 

[NegroPops]

I have read soooooo many things that say you should eat complex carbs post workout, and then I have seen soooo many things that said to continue with simple carbs. I have decided to use both.

I actually have some chicken marinating in teriyaki and some rice in the cooker with it as we speak lol

 

[Jigga14]

I have read soooooo many things that say you should eat complex carbs post workout, and then I have seen soooo many things that said to continue with simple carbs. I have decided to use both.

I actually have some chicken marinating in teriyaki and some rice in the cooker with it as we speak lol

I think it's best to ingest simple carbs (and whey protein) immediately after a workout, and then complex carbs half hour to an hour later.

Also isn't the glycemic index of a meal the average of everything consumed in that meal

 

[WolfpackAlpha]

I have read soooooo many things that say you should eat complex carbs post workout, and then I have seen soooo many things that said to continue with simple carbs. I have decided to use both.

I actually have some chicken marinating in teriyaki and some rice in the cooker with it as we speak lol

Right after the workout, I like to see super simple carbs aka dextrose+whey protein+glutamin (+BCAAs), within 30min followed up by a good meal like the one you posted.

 

[gjohnson5]

I have read soooooo many things that say you should eat complex carbs post workout, and then I have seen soooo many things that said to continue with simple carbs. I have decided to use both.

I actually have some chicken marinating in teriyaki and some rice in the cooker with it as we speak lol

It depends on what you did pre workout. Generally I use simple carbs pre workout because I need the energy and there's no digestion involved. Then after the fact , I can take my time and use complex carbs afterwards.

If you are going to eat a large meal 2-3 hours before workout, then yes complex carbs can refuel you in the middle of your workout. I tend to stay away from this option because I don't want blood in my intestines (digesting food) when I start a workout. I want my blood in the muscles where it's supposed to be. But if you use this option , you can use complex carbs both pre and post workout

I see no reason to use simple sugars PWO. There's no immediate need for the energy. There is a several hour window for glycogen replenishment. Even outside of this r-ala can be used to replenish glycogen.

 

[BEAST420]

My pw shake is a meal in its own... I try to eat an hour after it but sometimes am so full that it takes hour and half ... My shake is 50g syntha 6 (500 cals ) w/ 40g waixymiaze (140 cals ) 10gram creatine and 5gram glutamine...

 

[Captain FT]

You gotta eat big, to get big.

Ingredients:
8 oz Boneless Chicken Thighs
3/4 Cup Pre-Cooked Brown Rice
3/4 Cup Pre-Cooked White Rice
1/2 Medium Diced Onion
1/2 Cup Salsa

Whatever spices you want. I just use a bit of garlic powder.

Directions:
Add Pam cooking spray to a medium skillet, and warm with medium to low heat. Once heated, add chicken thighs. When chicken thighs are about 1/2 way cooked add in diced onions. When Chicken thighs are almost fully cooked, add in brown and white rice to heat with chosen spices. Once chicken is fully cooked, and rice is heated.. pour into a bowl, add in salsa.. and consume.

Nutrition Facts
Calories - 645
Protein - 58
Carbs - 91
Fats - 10

Take out the rice for something more nutrient dense like quinoa or millet and add in some greens and that's perfect for me.

 

[NegroPops]

quinoa? sounds fancy

 

[Captain FT]

If by fancy you mean more expensive than white and brown rice then yes but it also has actual nutrients in it, rice doesn't have shit. Quinoa has tons of iron and other nutrients. I tend to stay away from grains or at least have it gluten free like gluten free corn grits or oats.

 

[NegroPops]

Yeah, I know what is it. I try to keep things nice and simple. My Flintones vitamins got me covered when it comes to iron and nutrients

 

[Captain FT]

Yeah, I know what is it. I try to keep things nice and simple. My Flintones vitamins got me covered when it comes to iron and nutrients

Lol I loved those as a kid.