I've been eating paleo for almost a few months now. I have not been that strict, think I'm around 75/25 or something. The last weekend I've been on a little vacation where I mostly ate non-paleo foods. Now, I'm starting a new paleo challenge with my girlfriend.
I'm following the CrossFit.com programming and am training other people aswell. Currently I'm 20 years old, weight is 195lbs (88,8kg) and I'm 6,2 feet tall (189cm). My bodyfat % is somewhere between 12% and 14%. I still want to lean out a little and keep my preformance going up. My question is, what are the guidlines for a post workout meal? What foods should I be eating and how much? Also, is it possible to still lean out while adding some carbs and protein to my post-workout scheme? Anything else I want to consider?
I'm thinking about eating a small sweet potato combined with 1 or 2 chicken breast. Is this a good idea? I have no problem eating this amount of food after I'm done training. Also, it will be easy to prepare since my gym is in my backyard.
asked byWesley (5)
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on June 07, 2011
at 05:23 PM
As Robb Wolf has said many times: Leaning out and Increasing performance are contradictory. So you'll have to pick what's more important to you.
As far as PWO goes. The general consensus is you want most of your carbs for the day PWO and a good chunk of protein. Limit your fat immediately PWO because it interferes with the absorption of the carbs and protein.
I do strength-biased crossfit style workouts (I think the .com workouts are too long do chippers too often), and here's what I do: I generally work out in the afternoon after work, so my last meal was at lunch time. Immediately after my workout (while still at the gym), I have a few pieces of jerky and a few slices of baked sweet potato, or if I'm running late I usually have a stock of youbars (http://www.youbars.com/) that I customized to have no crap in them. Then I have a 1/2 hour drive home and I have a large protein and fat meal. On days that I forget my PWO snack, I can feel my recovery being much slower.
If I lived closer to the gym like you do, then I'd probably just drive home right after the workout and have my large dinner then and not worry about the snack. That would probably be a little higher in fat than most people say is good PWO, but it would be simple.
on June 07, 2011
at 07:00 PM
I generally eat pretty low carbs, and have almost all of my daily carbs after a workout. But I don't want to have anything pure carb or low in nutrients. Lately I have been having a glass of whole raw milk and a banana, or something along those lines. I would like to have sweet potatoes, but don't always have them handy (and don't want to eat some processed junk).
I find that if I don't eat carbs after a workout, it takes longer to recover, sometimes to the point of being light-headed, and my muscles might be sore for a couple of days, which is unusual. I recently did a hard sprint workout for the first time and didn't have a chance to eat for about 90 minutes, and ate a meal of mostly protein and fat (beef tongue stew). My quads were still killing me two weeks later.
I think I really have to be careful with carbs, but certain carbs have a lot of nutrients (bananas, sweet potatoes, other fruits and vegetables, etc). I agree with the Paleo "schtick" about being careful with fruit and starchy vegetables, but I think it is a mistake to cut them out completely because they're a nutritional bonanza. So eating them primarily after work-outs seems like the best path to me.