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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Post w/o meal with just real food

immebz

New member
SO currently i cant get a hold of any supps like dextrose/WM and i was wondering what the best meal with food is the best for post workout. I cant even get whey right now, so just real food.

Currently i do this

2 cans tuna (some mayo for tuna)
1 pickle
1 cups milk
2 pieces ww bread
shake (ice cream, blueberries, milk)
-with glutamine, ZMA, fish oil, cranberry extract, alfalfa, DEFENITION
 
The only issue of food as PWO is absorption rate (i..e, its slower of course).

You could mitigate this issue by eating a C+P meal pre workout.

As for your PWO meal, seems good - you could even though use white bread or white ptoatoes (i.e., faster absorbing, higher GI = more insulin response)
 
I would go for one large white potatoe + tuna. Lose the mayo and any fact - this will fuck the absorption

YEah, I should have added that. If you want a condiment, why not sweet chilli sauce for taste - a bit of sucrose isn't going to hurt PWO either.
 
Alright, i knew fat was gonna slow down the absorption. Thanks..What about having this?

Pre W/O

2 pieces bread
rice
tortilla


Post W/O

1% milk (or non fat)
tuna w/ sauce (not mayo)
3 pieces ww or white bread (whatever i can get)

Not sure if i should drop the icream shake because of the fat? Maybe have the shake 45 minutes after?
 
I want icecream....................

Yeah, unless you can find some 0 fat gram icecream (they are out there, uses skim milk). Otherwise the fat slows absorption.
 
I want icecream....................

Yeah, unless you can find some 0 fat gram icecream (they are out there, uses skim milk). Otherwise the fat slows absorption.

The degree of fat slowing down absorption is perhaps overrated according to Alan Aragon. In a study on pizza, the highest rate of carb absorption was still in the first hour. I will try to track down the study.

Note also a study on the comparision of whole milk and skim milk PWO:

"Elliot and colleagues compared the effect of fat-free milk, whole milk, and a higher dose of fat-free milk (to match the calories of the whole milk) taken 60 minutes post-resistance exercise.24 Whole milk was superior for increasing net protein balance. Interestingly, the calorie-matched dose of fat free milk containing 14.5g protein, versus 8.0g in the whole milk (an 81% advantage), but still got beaten. The investigators speculated over the possible mechanisms behind the outcome (insulin response, blood flow, subject response differences, fat content improving nitrogen retention), but end up dismissing each one in favor of concluding that further research is necessary to see if extra fat calories ingested with an amino acid source will increase muscle protein synthesis. Lingering questions notwithstanding, post-workout milkfat was the factor that clinched the victory – at least in overnight-fasted subjects."

see Is It Necessary to “Spike� Insulin Post-workout? | Kelly Frankson DOT COM
 
well sonds like a lotta trouble to me! IMO hit the Waxy maze+whey PWO, then eat a solid meal 30mins later

As for your suggestion for WMS for me in another thread, my compromise is - AM training WMS + whey (I train AM 80%) of time, PM training whole food carb (simply to avoid pissing all night, and at night I kinda desire the taste of food more)
 
As for your suggestion for WMS for me in another thread, my compromise is - AM training WMS + whey (I train AM 80%) of time, PM training whole food carb (simply to avoid pissing all night, and at night I kinda desire the taste of food more)

Gotcha.

WM makes you piss pm?
 
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