1

votes

Hack my post-workout meal!

Answered on August 19, 2014
Created January 25, 2012 at 7:09 PM

For the new year, I have quit smoking, improved my sleep schedule, renewed my efforts to work out (rowing is my exercise of choice), and gone stricter paleo. My body is a bit confused at times as to what is going on, but I am doing my best. Since returning to New York a few days ago, I've held firm, and want to stay that way.

I followed my instincts when I bought things after rowing. I got:

  • Coconut water
  • Kombucha (GT's)
  • a banana
  • Lindt 90% dark chocolate
  • almonds, roasted and salted

My body told me to get all of these things, but I wonder if I'm getting enough protein or other good things for recovery. I plan on rowing again later in the week (and really making it a regular thing), so any ideas for improving this?

Also, my goal for working out is to tone muscle or build if I can. I'd love to loose fat, but strength is more important.

EDIT: per Jusuisjuba's request, here's a breakdown of typical meals:

Breakfast: 2 eggs, lox or beef or lamb, possibly something in the eggs like olives, sun-dried tomatoes, or hot peppers.

Lunch, if I have it: full fat Greek yogurt, nuts, possibly some veggies

Dinner: Meat, veggies (possibly in the form of a salad), maybe nuts. Alternatively a soup or chili. Dark chocolate for dessert.

Drinks throughout the day are water, and sometimes coconut water or kombucha.

806b3588cadfe4bc523adc5b9e757a39

(65)

on January 26, 2012
at 05:11 AM

tuna in water from bag or can..edamame (you have to cook it first but its delicious and 8 g of protein per serving...)..sardines. almond butter on celery.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:28 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:28 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef. In fact most things from the deli, if you have one handy; sliced meats, cooked prawns, marinated octopus, smoked fish, raw fish (sashimi, or sushi for carbs as well)....

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:24 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:24 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef. In fact most things from the deli, if you have one handy; sliced meats, cooked prawns, marinated octopus, smoked fish, raw fish (sushi)....

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:14 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:07 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:00 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 25, 2012
at 11:59 PM

if i feel the need for protein post gym, i usually hit the deli & get some rare roast beef

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 11:20 PM

aside from more nuts or beef jerky, any ideas for high-protein snacks? My go-to for that used to be protein shakes, but those have soy and a lot of sugar and stuff I'd rather not ingest.

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 09:29 PM

thanks. I'll get some veggies at my next run to the store, and a little fruit as well.

Ce7e28769d92d5de5533e775b1de966e

on January 25, 2012
at 08:20 PM

It sounds like you're interested in both performance and appearance, and every body is different, so it's going to be some N=1, tinkering, and research to find what works for you. Here, this is a good start, easy to read: http://www.marksdailyapple.com/muscle-building-and-carbs/#axzz1kVGE2QgV Will post coach' meals when he sends to me :)

Ce7e28769d92d5de5533e775b1de966e

on January 25, 2012
at 08:15 PM

I emailed my coach for a day of his meals but I can tell you right now that he most definitely utilizes sweet potato, greens, and eats for one meal two thigh leg combos. You have to feed the bod and muscles to grow. I know some who do Jiu Jitsu and will eat 1lb meat 1lb sweet potato and it's allowed them to stay lean, fast, strong.

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 07:47 PM

thanks for the info, I edited my question to include my typical meals.

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3 Answers

2
806b3588cadfe4bc523adc5b9e757a39

(65)

on January 25, 2012
at 08:50 PM

I would say you need more food overall. If I was just looking at your diet, not your goals, I would think you are on a low calorie diet. If you want to gain strength, this is the opposite of how you should be eating. Frankly, if you are lifting regularly and hard, I don't know how you aren't starving.

  1. Definitely more protein for muscle growth. Breakfast sounds good, but you need a few high protein snacks thrown in there, as well as more protien with lunch and dinner.

  2. And if you want to stay healthy, you NEED more veggies. It sounds like you are eating only 2-3 servings of veggies per day and zero fruit. A salad and some veggies in an omlet doesn't cut it. You should be eating 6+ servings of vegetables a day, and a few servings of fruit.

As for post workout, hardboiled eggs/tuna/nnuts and homemade applesauce (with no added sugar) or mashed sweet potatoes works well. All are easily transportable and can be eaten cold. The coconut water is good to go, and it never hurts to throw in a banana after a hard workout.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:00 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef

806b3588cadfe4bc523adc5b9e757a39

(65)

on January 26, 2012
at 05:11 AM

tuna in water from bag or can..edamame (you have to cook it first but its delicious and 8 g of protein per serving...)..sardines. almond butter on celery.

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 11:20 PM

aside from more nuts or beef jerky, any ideas for high-protein snacks? My go-to for that used to be protein shakes, but those have soy and a lot of sugar and stuff I'd rather not ingest.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:07 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 25, 2012
at 11:59 PM

if i feel the need for protein post gym, i usually hit the deli & get some rare roast beef

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:24 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef. In fact most things from the deli, if you have one handy; sliced meats, cooked prawns, marinated octopus, smoked fish, raw fish (sushi)....

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:28 AM

if i feel the need for protein post gym, i usually hit the deli & get some slices of rare roast beef. In fact most things from the deli, if you have one handy; sliced meats, cooked prawns, marinated octopus, smoked fish, raw fish (sashimi, or sushi for carbs as well)....

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 09:29 PM

thanks. I'll get some veggies at my next run to the store, and a little fruit as well.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:24 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:14 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 26, 2012
at 12:28 AM

another protein snack would be Cottage Cheese (i don't like the taste of the stuff myself). I do eat full fat natural greek yoghurt though, but that also comes with a similar amount of sugar (lactose), which you may or may not be after.

1
Ce7e28769d92d5de5533e775b1de966e

on January 25, 2012
at 07:30 PM

I'm a big fan of listening to my body, so if yours is saying "give to me" then so be it. But.. I wonder if there is anything lacking in the rest of your meals that's making you crave these things. I personally don't feel like you're giving yourself really anything to build off of. Can you edit with a list of a day of meals if that's cool? I'm curious..

For me, if I can't be home within 30 minutes of working out I have an emergency banana to munch as I make my way to first meal. That usually consists of carb, protein, veg, fruit. Go to is typically roasted Japanese sweet potato, seared steak, braised greens, and whatever fruit I have on hand. If I did have that banana then no fruit with breakkie. In the summer I do utilize coco-water, winter I don't. Loads of water, though.

EDIT --> I kinda eat more than you and I'm 5'7 and a random weigh-in this week showed I'm about 122 right now, tinkering with my food again and leaned up a bit. My goals are my own but seeing the rest of a day of food might help you out. Snacks: one or a combo of an avocado, hard boiled egg, I'm doing some dairy so a bit more on the Primal side - so a sheep or goat yogurt, jerky with a few bites of kimchi. 2nd meal typically consists of veg, protein, carb - tuber + squash. I've been eating quite a few baked pears before bed with mint tea.

These meals have kept me lean, built great muscle, provided a nice round amount of nutrients to keep getting stronger and faster. One of my coaches rows, was on an Olympic team, and his first meal is not too far off of mine - but most definitely double the portion. Another reason why I'm curious about the rest of your food.

Note: I Crossfit and lift 4 days a week, utilize active recovery 1 day.

Ce7e28769d92d5de5533e775b1de966e

on January 25, 2012
at 08:20 PM

It sounds like you're interested in both performance and appearance, and every body is different, so it's going to be some N=1, tinkering, and research to find what works for you. Here, this is a good start, easy to read: http://www.marksdailyapple.com/muscle-building-and-carbs/#axzz1kVGE2QgV Will post coach' meals when he sends to me :)

Ce7e28769d92d5de5533e775b1de966e

on January 25, 2012
at 08:15 PM

I emailed my coach for a day of his meals but I can tell you right now that he most definitely utilizes sweet potato, greens, and eats for one meal two thigh leg combos. You have to feed the bod and muscles to grow. I know some who do Jiu Jitsu and will eat 1lb meat 1lb sweet potato and it's allowed them to stay lean, fast, strong.

Bdf98e5a57befa6f0877f978ba09871c

on January 25, 2012
at 07:47 PM

thanks for the info, I edited my question to include my typical meals.

0
22212e9ba2a041e6da6c963d4d41615a

(5773)

on January 25, 2012
at 07:46 PM

Depends on your workout or goals. If you are specifically working on conditioning and don't care about muscle growth then your fine. However, you need protein for PWO if you are doing resistance training for hypertrophy regardless of what your body is telling you. All the experts in this field will tell you the same because the science is so strong!

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