PRE and POST WORKOUT meals...Whats yours ?????

[C0LUMB0]

OK folks simple question....What y'all eatin before and after training these days....and when ?

At the moment my preworkout is 2 scoops of whey in 16oz of 1% low fat milk and an apple 60 - 90 mins before i hit the gym.

postworkout is approx 1 hour after my postworkout shake and is 2 chicken breasts and a wholewheat bagel and some fruit.

 

[stevesmi]

before is whole grain waffles with honey/apple.

after is some type of combo of brown rice, protein, veggies.

 

[medi3val]

I workout fasted on the intermittent fasting diet, so for me it's five grams of protein powder blended in the magic bullet with 1 cup of almond milk and three ice-cubes before and after (tastes like a milk-shake.) My first "real" meal is a couple hours after training and it's typically a spinach salad with chicken breast, blue cheese crumbles, and oil+vinegar dressing.

 

[C0LUMB0]

before is whole grain waffles with honey/apple.

after is some type of combo of brown rice, protein, veggies.

No protein pre workout steve ? why not buddy...

 

[red head]

i IF but i eat about 45 min pre work out whey n cheerio's then post work whey n cheerio's again . it keeps me on track knowing im gonna have cheerio's twice a day . some times ill swap the cheerios for ice cream . i started eating pre wo as after about 45min my strength was dropping fast so 25g whey n 50g hi gi carbs just before keeps me good for 90 to 120 mins

 

[Peterlumberjack]

today:
protein pancakes 1hr before, small fruit 20 min before. fruit with post workout shake, instant oatmeal and whey post. hr later. chicken, beans, spinach.

 

[stevesmi]

No protein pre workout steve ? why not buddy...

the whole protein thing is greatly exaggerated. I get under 100 grams of protein per day total. i don't believe in protein powder, i get my protein from real food. i see some young kids at the gym carrying around their protein shakes and they have those skinny chests. they think protein powder it the answer. the bigtime lifters just drink water.

i like to eat fiber before a workout and save the protein for after.

fibery foods are great because they digest quickly and they don't sit in your stomach or make you feel 'blah' . i like to be 'light' when i am working out and energetic.

 

[C0LUMB0]

the whole protein thing is greatly exaggerated. I get under 100 grams of protein per day total. i don't believe in protein powder, i get my protein from real food. i see some young kids at the gym carrying around their protein shakes and they have those skinny chests. they think protein powder it the answer. the bigtime lifters just drink water.

i like to eat fiber before a workout and save the protein for after.

fibery foods are great because they digest quickly and they don't sit in your stomach or make you feel 'blah' . i like to be 'light' when i am working out and energetic.

Yeah i agree on the fibre pre workout and i too only drink water during my workout.

I am surprised that you only consume 100g of whole food protein per day and can gain/maintain muscle but. i would have to disagree with you on the pre workout protein ...

This is a very basic write -up on pre workout protein intake but its one i would subscribe to ...

The first component of the pre workout meal is protein. Eating enough protein will keep your body in an anabolic state during your workout to reduce muscle breakdown. I recommend consuming 30-40 grams of high quality protein in your pre workout meal. If you can, try to get your protein from whey protein and casein. You can achieve this easily by mixing 25-30 grams of whey protein in 300-400ml of skim milk.
Whey protein makes for a great pre-workout choice because it is naturally high in BCAA's, which help to prevent muscle catabolism during your workout. Mixing your whey with milk is a good idea because this will slow down the release of the protein and provide your body with a steady stream of amino acids throughout your workout.

The reason whey protein is a great choice for pre-workout is because it's naturally high in Branched Chain Amino Acids (BCAA's). BCAA's will help to prevent muscle breakdown during your workout. Also, mixing the whey protein with skim milk is a sound idea because this will slow down the release of the protein to give a steady stream of energy to your body throughout the workout.

 

[stevesmi]

^^^ yeah bro whatever works for you. i do not consume dairy at all so thats out of the question. haven't drank milk in probably 6 years.

I used to drink whey shakes all the time, it didn't do anything for me except make me crap all the time and enrich the supplement companies.

I actually was a vegan for 2 years straight.. one of the pics on my profile is from my vegan days.. and I was very muscular and vascular. you wouldn't believe if i told you how much i was benching, this was before I even sniffed AAS. i was totally natural. you can still put on muscle without eating meat, believe me. guys in prison eat slop, they do not eat steak unless its in jerky form, and the hardcore guys in there are built like tanks cause all they do is workout all day and fight. on the flip side you've got most of America going out to eat and consuming large amounts of protein, dairy, meats, fats. and lets face it.. most of us are fat.. something like 2 out of 3 americans are overweight.. and something like 40% are considered obese. i'm sure between bacon, eggs, sausage for breakfast, tbone steak for lunch, and eating at chili's or whatever for dinner they are bringing in well over 100g of protein a day. but it sure doesn't do them much good.

I do think its more important to eat every 2 hours to stay anabolic, rather then just consume whey shakes all day. lifters tend to underrate calories and carbs too much, and put too much emphasis on protein.. this is why a lot of small guys cannot put on any weight.

 

[superflex02]

There's a lot of conflicting research about how much protein your body actually uses out there. I do like protein shakes, but only for those times it's not possible for me to eat a meal. As Steve said, you get a lot of people that think protein shakes are the key, that's BS.. if you're relying on shakes rather than real food you're already f'in up. Steve also mentioned the pre-workout bloat, that's a god awful feeling in the gym and if you're eating every few hours you don't have to eat that special meal 30minutes before or whatever the case may be.

"i'm sure between bacon, eggs, sausage for breakfast, tbone steak for lunch, and eating at chili's or whatever for dinner they are bringing in well over 100g of Protein a day. but it sure doesn't do them much good."

That's because the majority of the lazy asses in this country don't get proper exercise. It's a known fact, eating well & training well is going to lead to a healthier lifestyle... once your body gets to it's best natural shape is when you have to start tweaking things to get bigger(high protein intakes, carbs, cals, aas, etc). It really amazes me how many people in America don't understand that simple concept.

 

[stevesmi]

^^^ all good points.

in order I think

1. knowing how to work out and PUSHING your body (benching 100 pounds 10 times for 3 sets then spending 30 minutes socializing isn't gonna do it)
2. eating nourishing proteins, GOOD fats, good complex carbs, energetic cals (instead of pizza, whole grain.. instead of fried steak, baked skinless chicken.. instead of greasy fatty french fries, fatty salmon or olive oil)
3. mental aspect. visualizing your workouts, setting goals, tracking your progress, correcting mistakes and learning from others, not being stubborn where you don't change or tweak your workout
4. keeping your body anabolic as much as possible.. includes stress free life, plenty of sleep, eating and drinking throughout the day and not letting ur muscles starve or get thirsty, and yes sometimes using AAS.

 

[SouthernLord]

Ideally I like to train fasted with bcaa pre/during my workout. Most days fasted training isn't possible so I have a very small easily digestible meal two hours or so preworkout.

My workouts are rather intense and a gut full of food is a sure fire way to make a street pizza in the gym parking lot

Pwo is my largest meal of the day.

Today I had 16oz of boneless skinless chicken breast in BBQ sauce, four cups of cheerios mixed with two cups of fat free milk and one scoop of whey 2 build cinnabun Protein mixed into the cereal. This is a typical pwo meal for me.

 

[75th]

Ideally I like to train fasted with bcaa pre/during my workout. Most days fasted training isn't possible so I have a very small easily digestible meal two hours or so preworkout.

My workouts are rather intense and a gut full of food is a sure fire way to make a street pizza in the gym parking lot

Pwo is my largest meal of the day.

Today I had 16oz of boneless skinless chicken breast in BBQ sauce, four cups of cheerios mixed with two cups of fat free milk and one scoop of whey 2 build cinnabun Protein mixed into the cereal. This is a typical pwo meal for me.

Did I tell ya or did I tell ya?

 

[SouthernLord]

You were right bro

Such a killer meal. I might try some Ezekiel cinnamon raisin cereal when my two big boxes of cheerios are gone.

 

[red head]

You were right bro

Such a killer meal. I might try some Ezekiel cinnamon raisin cereal when my two big boxes of cheerios are gone.

no need to wait till the cheerios are gone send em to me NOW do like me cheerios pre n post wo . as for training with a full stomach think of those poor souls training with 2 ltr's of ANACONDA swishing around inside their guts and there paying through the nose for it !

 

[SouthernLord]

no need to wait till the cheerios are gone send em to me NOW do like me cheerios pre n post wo . as for training with a full stomach think of those poor souls training with 2 ltr's of ANACONDA swishing around inside their guts and there paying through the nose for it !

I've read about that. What a flipping joke.

 

[red head]

I've read about that. What a flipping joke.

its no joke when they take $ 350 or what ever it is for that stuff out of your bank . but then again " you will build muscle as fast as humanly possible" and it must be true cos christian says so !

 

[Peterlumberjack]

Ideally I like to train fasted with bcaa pre/during my workout. Most days fasted training isn't possible so I have a very small easily digestible meal two hours or so preworkout.

My workouts are rather intense and a gut full of food is a sure fire way to make a street pizza in the gym parking lot

Pwo is my largest meal of the day.

Today I had 16oz of boneless skinless chicken breast in BBQ sauce, four cups of cheerios mixed with two cups of fat free milk and one scoop of whey 2 build cinnabun Protein mixed into the cereal. This is a typical pwo meal for me.

wow, now that is a meal.... But SL you've said that you believe hitting all your macros in 3 meals is just as good correct? So are most your meals mondo like this?

 

[stevesmi]

no need to wait till the cheerios are gone send em to me NOW do like me cheerios pre n post wo . as for training with a full stomach think of those poor souls training with 2 ltr's of ANACONDA swishing around inside their guts and there paying through the nose for it !

when i was an endurance athlete i made the mistake of having a fruit smoothie before my 5K

i dry heaved halfway through the race.. when i finished i drove home lightheaded.. then i opened my back sliding glass door, walked onto my backyard grass leaned over and threw it all up.

i learned my lesson the hard way.

 

[SouthernLord]

The bulk of my kcal is consumed either pwo or the first meal daily on nontraining days.

After I started IF all my old dietary thoughts went out the window. Now I'm only concerned with hitting 300+ grams of protein a day while keeping carbs low. I consume more dietary fat than cho. This has always seemed to work best for me. On nontraining days I never eat more than 100g of cho. I actually eat closer to 50g and this comes rather naturally. I thrive in a low carb environment.

I do have one weekly cheat meal where anything goes. I ate a whole slab of ribs at the all you can eat BBQ staurday night I had wasn't hungry at all Sunday lol

 

[StRoNg_WoN]

Depends on your goals....

Right now?

Pre - Chicken, Broccoli, and almonds
Post - Protein and Carb shake

 

[StRoNg_WoN]

Depends on your goals....

Right now?

Pre - Chicken, Broccoli, and almonds
Post - Protein and Carb shake

 

[C0LUMB0]

The bulk of my kcal is consumed either pwo or the first meal daily on nontraining days.

After I started IF all my old dietary thoughts went out the window. Now I'm only concerned with hitting 300+ grams of protein a day while keeping carbs low. I consume more dietary fat than cho. This has always seemed to work best for me. On nontraining days I never eat more than 100g of cho. I actually eat closer to 50g and this comes rather naturally. I thrive in a low carb environment.

I do have one weekly cheat meal where anything goes. I ate a whole slab of ribs at the all you can eat BBQ staurday night I had wasn't hungry at all Sunday lol

What are your goals at the moment SL ? Are you cutting ... lean bulk or wut ?

 

[SolarEmpire44]

8-10oz chicken breast with 3 medium red potatoes 1.5 hours pre workout.. Shakes makes me sick before workout.. POst workout i have 50g whey with 5 g of creatine, 30 minutes late i eat another 8oz of chicken breast with 1 cup of brown rice, on post workout cardio days i replace brown rice with 5 cups of broccoli..
Works great...

 

[SouthernLord]

What are your goals at the moment SL ? Are you cutting ... lean bulk or wut ?

I wanna recomp my way to single digits