malie

Pre/Post-Workout Meal Suggestions?

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4 minutes ago, Jecca said:

I actually have the same question as melodyf. I workout right after work(4-5pm) and then I do have a bit of drive time(around 30mins) home so I'm looking for an easier post wo snack that I can keep with me and will be okay sitting out for about 1.5-2 hours. I know I'm repeating the same question but I'm new and just want to make sure I'm doing the post wo snack correctly so I apologize in advance :)

 

Any lean protein and starchy carbs will be fine sitting out... chicken and sweet potato is the usual go to... easy to eat on the move and it'll be fine out of the fridge for a while... remember when you were a kid in school and you had your lunch in your desk or locker from morning till lunch?  Ya, food lasts :)

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17 minutes ago, SugarcubeOD said:

Any lean protein and starchy carbs will be fine sitting out... chicken and sweet potato is the usual go to... easy to eat on the move and it'll be fine out of the fridge for a while... remember when you were a kid in school and you had your lunch in your desk or locker from morning till lunch?  Ya, food lasts :)

Great advice, I didn't even think about that. Thank you so much!! 

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On 2/25/2014 at 6:19 AM, missmary said:

 

The recommendation for pre-workout is fat and protien, no carbs, so skip the banana at breakfast for sure. Post-workout you should have carbs and protein (no fat) so the sweet potato is fine, but add some real lean protein like chicken breast instead of an egg or almonds.

How is chicken "leaner," than an egg? What if it is just the egg white (although that seems to be a no-no around here)? 

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13 minutes ago, emilyelowe said:

How is chicken "leaner," than an egg? What if it is just the egg white (although that seems to be a no-no around here)? 

Egg white is a no-no for eating as protein in a template meal, but the egg white is lean protein for post workout... the yolk is too fatty for post workout which slows down the absorption of the protein into your muscles.

Some people eat the yolk for their pre workout and the white for their post so that they're not wasting food.

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Thank you, @SugarcubeOD! I used to only have HB egg whites Post-WO but I felt like people kept questioning why I wasn't eating the whole egg, so I started eating the whole egg. Dang! I've been eating a whole HB egg post-WO for weeks! This is kind of a relief, though, as I don't actually LIKE HB yolks. Haha! :)

Mods - could you give me some feedback on this plan?

5:30 a.m. Pre-WO: Spoon of Cashew butter.

(I see above this isn't ideal, but it seems to be the easiest way to get something higher in fat content in my body in the car and I tolerate butters better than whole nuts and I think It Starts With Food rates cashews as the best nuts and I promise not to eat it off a spoon at any other time :))

7/7:15 a.m. Post-WO: HB egg white only

8/8:15 Meal #1: white or sweet potatoes, peppers, 2-3 whole fried eggs, sometimes half an avocado.

Question: Do I need the avocado if also having 2-3 whole eggs? Based on this post, I'm wondering if the yolks count as fat...

Context: I'm 4'11'' and about 105/110 pounds. My workouts are primarily heavy lifting and very little cardio, if any (thus no carbs in Post-WO). 

I'm actually done with my Whole30 and almost done with reintroduction but I'm a creature of habit in the morning, so this has been pretty consistent for some time. I am excited to see if I make some more gains cutting out the pre-WO fat!

Thank you!

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16 minutes ago, emilyelowe said:

Thank you, @SugarcubeOD! I used to only have HB egg whites Post-WO but I felt like people kept questioning why I wasn't eating the whole egg, so I started eating the whole egg. Dang! I've been eating a whole HB egg post-WO for weeks! This is kind of a relief, though, as I don't actually LIKE HB yolks. Haha! :) Not the end of the world, but ideally you wouldn't have fat :)

Mods - could you give me some feedback on this plan?

5:30 a.m. Pre-WO: Spoon of Cashew butter. Okay but not awesome to eat nuts/butters daily... see if you can find something else... guacamole, mayo on chicken etc...

(I see above this isn't ideal, but it seems to be the easiest way to get something higher in fat content in my body in the car and I tolerate butters better than whole nuts and I think It Starts With Food rates cashews as the best nuts and I promise not to eat it off a spoon at any other time :))

7/7:15 a.m. Post-WO: HB egg white onlyOkay.

8/8:15 Meal #1: white or sweet potatoes, peppers, 2-3 whole fried eggs, sometimes half an avocado. quite lacking in non starchy veggies unless you're eating 2-3 cups?

Question: Do I need the avocado if also having 2-3 whole eggs? Based on this post, I'm wondering if the yolks count as fat... Yes, you still need the avo... yolks are too fatty for post workout but are not sufficient fat for a template meal.

Context: I'm 4'11'' and about 105/110 pounds. My workouts are primarily heavy lifting and very little cardio, if any (thus no carbs in Post-WO). 

I'm actually done with my Whole30 and almost done with reintroduction but I'm a creature of habit in the morning, so this has been pretty consistent for some time. I am excited to see if I make some more gains cutting out the pre-WO fat!

Thank you!

 

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Thanks, @SugarcubeOD

I like guac with eggs, so maybe a HB egg with guac before my WO too. That just means I'll be eating like 5 eggs a day. I love eggs, so I'm OK with that, but am never sure if it's actually OK. 

You're right about the non-starchy veg at breakfast. I'm never sure how to balance that in any meal since the template just says "vegetables." Should I treat starchy veg like fruit - 1-2 fists per day?

Maybe I'll add some leafy greens to breakfast since they cook down so easy. I don't think I could eat 2 cups of peppers! I'm already pretty full with what I've outlined above. 

Thanks for the feedback! 

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2 minutes ago, emilyelowe said:

Thanks, @SugarcubeOD

I like guac with eggs, so maybe a HB egg with guac before my WO too. That just means I'll be eating like 5 eggs a day. I love eggs, so I'm OK with that, but am never sure if it's actually OK. 

You're right about the non-starchy veg at breakfast. I'm never sure how to balance that in any meal since the template just says "vegetables." Should I treat starchy veg like fruit - 1-2 fists per day?

Maybe I'll add some leafy greens to breakfast since they cook down so easy. I don't think I could eat 2 cups of peppers! I'm already pretty full with what I've outlined above. 

Thanks for the feedback! 

Nothing wrong with 5 eggs a day... we had someone last year do an entire full Whole30 with just eggs as the protein... hardcore!

Starchy veg are recommended to be a fist sized serving at least once a day.  If you're an athlete, particularly active, a woman near her period (week leading up to and of), a person with tendancy toward low mood and mood disorders, you would probably do better eating more... if you're sedentary, very overweight, we don't recommend starchy carbs for the after workout, but I would still stick to the minimum one serving a day. ( I don't think you're sedentary or overweight given the context of the post, but other people may come along and read this so we try and give complete info)

I could NOT eat two cups of peppers.... but I do saute greens, green beans, mushrooms and sometimes micro greens to have with my eggs in the am... super delicious and getting those veggies in there! 

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Is post workout meal really necessary? My first meal is generally around 7:30am.. second around 1pm, and then I go to the gym at 6:30. On my way to the gym I eat 2 hard boiled eggs. Immediately after the gym I go home and prepare dinner. (or meal 3).

 

Is this okay? I would rather not lug around another meal for post workout, and i am not trying to make any muscle gains. I am just trying to lose weight.

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11 hours ago, SLHorowitz86 said:

Is post workout meal really necessary? My first meal is generally around 7:30am.. second around 1pm, and then I go to the gym at 6:30. On my way to the gym I eat 2 hard boiled eggs. Immediately after the gym I go home and prepare dinner. (or meal 3).

 

Is this okay? I would rather not lug around another meal for post workout, and i am not trying to make any muscle gains. I am just trying to lose weight.

Could be okay -- you'll have to monitor your performance, energy, mood, etc.  If all is looking good, then ya, keep up what you're doing.  The pre- and postWO meals recs are partially because even for those people who don't work out, Whole30 can lead to consuming less calories than usual, due to the elimination of so many processed calorie-dense convenience foods, and this problem becomes exacerbated when workouts are added to the mix because of the increased energy demands.  So the W30 staff wants to keep people from crashing and burning.

Actively *trying* to lose weight isn't necessarily part of the official W30, it just is sometimes a side effect for people.  But given that's your focus, and if you are doing cardio as opposed to lifting weights, then ya, a postWO meal is even less necessary.

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13 hours ago, kirkor said:

Could be okay -- you'll have to monitor your performance, energy, mood, etc.  If all is looking good, then ya, keep up what you're doing.  The pre- and postWO meals recs are partially because even for those people who don't work out, Whole30 can lead to consuming less calories than usual, due to the elimination of so many processed calorie-dense convenience foods, and this problem becomes exacerbated when workouts are added to the mix because of the increased energy demands.  So the W30 staff wants to keep people from crashing and burning.

Actively *trying* to lose weight isn't necessarily part of the official W30, it just is sometimes a side effect for people.  But given that's your focus, and if you are doing cardio as opposed to lifting weights, then ya, a postWO meal is even less necessary.

hmmm... i mean i do cross fit.... so some days are more cardio intense than others depending on the WOD. I will play by ear and if i am dying i will add a post WO. Thanks for the response!

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I am used to drink vegan whey protein as my post workout and amino as my pre workout. I have no ideas about these two. Please help. I tried nuts but i didn't feel good. For post workout I judt had egg whites with ghee but I am sure I will not get used to just that! I need ideas, help!!! 

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8 minutes ago, Julia D. G. Portela said:

I am used to drink vegan whey protein as my post workout and amino as my pre workout. I have no ideas about these two. Please help. I tried nuts but i didn't feel good. For post workout I judt had egg whites with ghee but I am sure I will not get used to just that! I need ideas, help!!! 

Hey there - I've merged your thread with a popular one on this same topic as it's been discussed at length on this forum.  Please feel free to google 'whole30 pre and post workout recommendations' to get more threads with information.  

Protein Shakes: Almost Always No

Almost all protein powders (like whey, casein, soy, or pea) contain off-limit ingredients. Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. In addition, formulated and processed meal-replacement shakes like Shakeology or Visalus are always off-limits. These products don’t even come close to our definition of real, whole food—and they’re packed with off-plan ingredients like pea protein and stevia.

However, protein powder from approved ingredients like 100% egg white are allowed on the Whole30, provided they contain no sweeteners. As always, though, liquid food is still not encouraged. Got it?

Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. Hard-boiled eggs, compliant deli meat, smoked salmon, or tuna are easy, portable protein sources to take with you to the gym.

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