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  1. #1
    RAMMEL is offline Junior Member
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    Is my Post Workout Meal O.K???

    As I've mentioned in my other threads (sorry for all the questions guys) I'm on a cutting diet and have been eating the following meal after my workouts, at around 6.00pm:

    2 scoops Whey Protein, 400ml Skimmed Milk & 2 Shredded Wheat.
    (450 kcals, 52g Protein, 52g Carbs, 4g Fat)

    My total carb intake is less than 100g on training days and less than 50g on non-training days. I do weights 3 times a week and cardio (30 mins) 4 times a week.

    As I am on a moderately low carb diet to drop BF, I save most of my daily carbs for my post-workout meal, as I read that I should consume some complex carbs after workouts.

    Is this right or should I ditch the shredded wheat and try to get my carbs as low as possible???

    Is 6.00pm too late to be eating complex carbs, even though it's post workout???

  2. #2
    Yung Wun is offline Member
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    ask all the questions you want brotha its a place of learning
    the ratios look good, only thing is drop the skim milk and wheaties
    you want a hi G carb, look towards dextrose or something like gatorade
    you want simple carbs that can be absorbed asap.

  3. #3
    RAMMEL is offline Junior Member
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    How many grams of simple carbs should I be looking for post workout?

    Would I not get some of these sipmle carbs from the skimmed milk?

  4. #4
    painintheazz's Avatar
    painintheazz is offline Anabolic Member
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    How many ranges on your bodies ability to handle carbs, I like 40-80 depending on the rest of my diet. Some people can have a huge amount and not gain fat, I am not that lucky so mine is on the lower end. Skim milk is sugar but milk has a slowing effect on digestion not what you want.

    Pain

  5. #5
    RAMMEL is offline Junior Member
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    How about if I eat the 2 shredded wheat, 200ml skimmed milk & 2 scoops of whey protein (approx. 378kcals/45.2g Protein/30g Complex Carbs/12g Simple Carbs/3.7g Fat) for my breakfast at 7.30am.

    As you can see, this would shift any complex carbs to the morning, rather than 6.30pm, giving me all day to burn them off - I work in an office most of the day but workout at around 4.45-6.00 (3/4 hr weights,30 mins cardio).

    As for my post workout shake at around 6.30pm, would it be o.k. to have 100ml skimmed milk, 2 scoops of whey protein & 300ml water mixed with a low fat yogurt, giving me approx: 297kcals, 45.5g Protein, 23.6g Carbs (mostly simple carbs) & 2.75g Fat.

    My carb intake post-workout (approx 23.6g) would consist of mainly simple carbs from the 100ml milk & low fat yogurt.

    The daily amount of skimmed milk I consume would be reduced from around 800ml per day to around 300ml. Although I would not be removing all the milk from my diet, as you suggest, it is quite a reduction.

    I have also dropped the pastrami late at night (9.00pm), as pain suggested in another thread, and replaced it with 2 scoops of whey protein mixed with water (156 kcals/33.2g Protein/1.9g Carbs/2.4g Fat).

    Please give your opinions on my adjustments, your input is greatly appreciated.

  6. #6
    RAMMEL is offline Junior Member
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    p.s. Would the yogurt slow down digestion like the skimmed milk (with it being a dairy product) or would it be a better alternative???

  7. #7
    painintheazz's Avatar
    painintheazz is offline Anabolic Member
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    Yes, the yogurt will slow down digestion/absorbtion, it has lactose in it which will form a paste in your stomach. I would drop it and go just whey and a simple sugar. But if you really want the dairy post workout keep it, if you are not worried about competing or anything like that then it is fine.

    Pain

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