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 Proper Pre and Post Workout Nutrition, Very Important!!

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KingArthurVI
post Apr 5 2012, 11:00 PM

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From: Penang



Breakfast:
1. 3 half-boiled eggs
2. 2 slices of toast, usually with peanut butter/2 slices of toast'em with butter
3. 1 scoop of whey protein shake

Lunch:
Home: Brown rice with vege and 2 meat side-dish, soup
OR (eat out): Aim for fist-sized chicken/fish with veges and some carbs

Post-workout:
Creatine + 1 scoop protein shake

1 hour post-workout (dinner):
Same as lunch

My snacks between meals are kinda irregular so apart from that, am I missing anything important?

This post has been edited by KingArthurVI: Apr 5 2012, 11:00 PM
KingArthurVI
post Apr 6 2012, 10:46 AM

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From: Penang



QUOTE(strinq @ Apr 5 2012, 11:43 PM)
Don't forget that you need carbs to replenish yourself post-workout or the protein would be wasted.
Take foods high in dextrose (well any simple sugar) and it should be more than the protein.
I did some calculations and for me (target bodyweight 68kg) I need about 37g protein and 74g carbs post-workout.
So I mix my whey with about 500ml soy milk (high sugar, relatively high protein).
The calculations were based on the 1st post of this thread.

Also, I think you need to get more protein from natural food (in between meals).
I sometimes take tofu or tuna (they add about 24-40g of protein).
HL milk is an awesome source of protein, 50-52g per liter.

Personally I'm only take whey post-workout and on non-workout days all my protein are from natural food unless I can't meet the quota lol.
*
thanks for the reminder tongue.gif I'm 80kg and I need 44g protein post-workout and 88g of carbs, so how do I get the 88g of carbs when I'm going to have my dinner within an hour, usually 30 mins post-workout? and 44g of protein means I have to down 2 scoops of whey to get that, or is there any easier way to get 44g of protein post-workout? again, dinner within an hour so I can't be too full sad.gif
KingArthurVI
post Apr 6 2012, 11:05 AM

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From: Penang



OMG. 1 litre of soy milk. Gonna feel so bloated tongue.gif okay I will see what I can do. thanks biggrin.gif

 

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