what does your body need as soon as you wake up??

[Peterlumberjack]

My job is very very physically demanding (Im an arborist).
Other than hydrating, im trying to figure out what foods im best consuming to fuel up for the day and promote recovery from my previous workout. My next meal will be a protein shake between now (6:45am) and 1st lunch (anytime between 11-2)....
Also i go to the gym from 7-8pm, in bed by 10pm, so i feel as if my pwo meals are always limited, which in turn hinders my recovery.

 

[rnch]

oatmeal

 

[housemusik83]

Food!

 

[SouthernLord]

Have one Scoop of whey or BCAA in the fridge for as soon as you get up.

6 whole omega 3 eggs scrambled.

1 cup of oat meal mixed with frozen blueberries and skim milk.

At least one liter of water.

 

[joe d]

My job is very very physically demanding (Im an arborist).
Other than hydrating, im trying to figure out what foods im best consuming to fuel up for the day and promote recovery from my previous workout. My next meal will be a protein shake between now (6:45am) and 1st lunch (anytime between 11-2)....
Also i go to the gym from 7-8pm, in bed by 10pm, so i feel as if my pwo meals are always limited, which in turn hinders my recovery.

you dont eat enough. but for your question eggs sugar in the form of oj is my choice and oats.

 

[Peterlumberjack]

you dont eat enough. but for your question eggs sugar in the form of oj is my choice and oats.

thanks for the answers guys, i appreciate it. Every morning i struggle with how much fast vs. slower digesting carbs to take in and a shake vs. whole food protein. But it sounds like i should probably be doing a mixture of everything.

JOE- i think i am eating enough, i was just talking about a brief part of my day. I eat or take a shake as soon as i wake up, than again as soon as i get to my first job site. i eat 2 whole meals between 11 and 4 as well as a shake (normally its Pro-complex from ON or syntha6...but if im climbing a monster tree i drink a recovery shake as soon as i get down). i workout immediately have another recovery shake (either aftermax from ON or 2:1:1 recovery.) an hour later dinner... If you still think thats not enough please let me know.

SOUTHERNLORD- I read a post of yours were you gave a formula for figuring out your daily caloric needs. I figured mine to be around 3,600 +/-, but the last step in that formula was a multiplier depending on your activity level. You based that on the days a week u worked out. I generally workout 5 solid days a week. Using that information and the fact im climbing my 220lbs all over an 80+ foot tree 5 days a week, what should my multiplier be?? i think i used 1.5 in my original formula.

 

[SouthernLord]

I know you work a very demanding job plus training five days a week. The fromula I have is to multiply your BMR by 1.725 if you train 6-7 days a week or multiply your BMR by 1.9 if you workout 6-7 days a week twice a day wearing a weighted vest LOL. These are the two highest multipliers. I think you would fall somewhere in that range.

 

[joe d]

thanks for the answers guys, i appreciate it. Every morning i struggle with how much fast vs. slower digesting carbs to take in and a shake vs. whole food protein. But it sounds like i should probably be doing a mixture of everything.

JOE- i think i am eating enough, i was just talking about a brief part of my day. I eat or take a shake as soon as i wake up, than again as soon as i get to my first job site. i eat 2 whole meals between 11 and 4 as well as a shake (normally its Pro-complex from ON or syntha6...but if im climbing a monster tree i drink a recovery shake as soon as i get down). i workout immediately have another recovery shake (either aftermax from ON or 2:1:1 recovery.) an hour later dinner... If you still think thats not enough please let me know.

SOUTHERNLORD- I read a post of yours were you gave a formula for figuring out your daily caloric needs. I figured mine to be around 3,600 +/-, but the last step in that formula was a multiplier depending on your activity level. You based that on the days a week u worked out. I generally workout 5 solid days a week. Using that information and the fact im climbing my 220lbs all over an 80+ foot tree 5 days a week, what should my multiplier be?? i think i used 1.5 in my original formula.

maybe i misunderstood. your post looks to me like you have a 4 hour gap with no food. if your body works like mine that is no good. if your doing anything that keeps you moving you need to eat every 2 hours. again this is what works for me. the onlt time i go 4 hours is when i sleep. i drink a 30g casein/30g whey shake with pb before i sleep for 5 hours then i eat a steak and potatoes meal before my 3 hour sleep. imo any climber that is bb'ing cant go 4 hrs a work with no food regularly and grow.

 

[Peterlumberjack]

thanks guys, again much appreciated.
note taken, its inexcusable not to consume calories while climbing. This provokes another question, do you recommend any decent protein bars that are at least somewhat edible?

 

[rnch]

the VERY FIRST thing my body needs as soon as i wake up it TO EXPEL FLUID BUILDUP!