Post-WO Help

[mochuisle]

I am on my 5th or 6th Whole30 and have been posting my meals in the Whole30 Log (currently on Day 25!).  I got feedback from two moderators about my pre/post-workout meals, which now has me taking a closer look at things.

 

I typically work out first thing in the morning and have 1-2 spoons of nut butter, usually pecan, sometimes a combo of pumpkin and pecan.  Because I come home, eat breakfast then head off to work, I've been treating my breakfast as my post-WO meal.  Now I'm wondering if I need to eat something literally directly after my workout, then eat breakfast 45 minutes later.

 

Also, I double up workouts a lot.  In the fall, I officiate field hockey, which depending on the surface and quality of play, means I jog/walk 2-6 miles in the afternoon.  If I don't eat before games, I'm ravenous afterward and feel susceptible to temptation.  With a snack, I have no problems.  Typically, I've been eating an apple w pumpkin nut butter 30-45 minutes before I ref.  When I don't officiate, I'll often do hot yoga or go for a bike ride in the afternoon.

 

So... here's where I need help.  

 

1) I feel like a million bucks.  I'm running a half marathon in nine days, and my long runs have gotten better and better as I've gone through my 30 days.  Other than being hungry after FH games if I don't eat, my appetite is fine.  Does this mean I'm all set?  Or should I still be looking at my fuel?

 

2) I have food restrictions, and I feel like most of the post-WO recommendations won't work for me or don't sound so hot to me.  Eggs do not play a regular role in my life - definitely a problem food for me and blood-work backs that up.  I'll eat chicken, but I'm not a huge fan, so finishing a workout and gnawing on cold chicken is super unappealing.  Same with canned sardines, salmon, et al.

 

I'm trying to make this a lifestyle change, and in the past year, W30 has become the way I eat 80-90% of the time, regardless of whether or not I'm in a W30.  Yes, I might be able to stomach some chicken after my runs for 30 days, but that's not a change I'm going to be able to sustain over a long period of time.  What are your thoughts?  

 

[daveloper80]

I have had a lot of po-wo meal problems myself, mostly because I work out at night and I am not looking to eat more protein at 9pm.

 

I have had 2 things I have really relied on over the past 2 weeks for Po-Wo -

1. Applegate Farms Roast Beef + Organic Winter Squash Baby food.  The reason? I can get it down quick, chug a bunch of water, and know that I wont be ravenous by the time bed time rolls around.

 

2. I made paleo friendly chicken nuggets.  This one can be a little dangerous. I read elsewhere on the forum that if you are a person who often eats processed chicken nuggets then its a bad idea to eat this because it's preventing you from changing a bad habit.  I have never been a fan of chicken nuggets, I was just looking for something to make with ground chicken that the whole family will eat. 

 

They are small, they are portable, they don't have a strong flavor and if you get ground chicken breast they are nice and lean.  I used the recipe below, no coconut (because I didn't have any) and I did not make the BBQ sauce.

 

http://www.multiplydelicious.com/thefood/2011/09/coconut-chicken-nuggets-with-paleo-bbq-sauce/

 

one other warning, I am pretty sure perdue ground chicken is NOT compliant, I had to get mine from whole foods.  I forget what's in them but it is not just 100% chicken.

[Barb E]

I am no expert by any means (First Whole30, Paleo until I went rogue a couple of months ago ), this is just simply what I am doing.

 

I go to CrossFit at 5:00 AM, I can't eat before.  I've tried just isn't going to happen.

 

I don't really want to eat within that short window after but I am.  The usual fare is a bit of Sweet Potatoe (palm size perhaps) and some protein.  What that protein is depends on the day and what I had the day before but it is usually left over meat.  A few times I've not had anything so I had Gourmet Grassfed jerky (A little on the $$$ side but REALLY good and doable even with braces!).  For me this "meal" is small.

 

I usually eat my actual breakfast about an hour to an hour and a half later which is the regular ol' Whole30 meal.

 

Bummer on the eggs, I do eat a lot of eggs

 

Good luck in your half marathon!!!!!

[amberino21]

I would have a postWO followed by meal 1 - you may find you get even greater benefits!

PreWO should be fat and protein - pumpkin butter sounds more carb based to me, although I've never seen it so could be wrong!

PostWO should be a meal sized portion of lean protein and starchy vegies with very little fat. Eggs aren't a good choice here as they have too much fat. Chicken or turkey breast is probably your best option. It may not be your favourite thing, but you know what? Sometimes to get results you want, you need to eat things that aren't your favourite. Just because it seems unappealing now, it may become easier as you do it.

You could mince chicken breast in the food processor, mush it up with grated sweet potato and bake it to make more of a slice/loaf. That might make it more appealing and portable.

[mochuisle]

I have had a lot of po-wo meal problems myself, mostly because I work out at night and I am not looking to eat more protein at 9pm.

 

I have had 2 things I have really relied on over the past 2 weeks for Po-Wo -

1. Applegate Farms Roast Beef + Organic Winter Squash Baby food.  The reason? I can get it down quick, chug a bunch of water, and know that I wont be ravenous by the time bed time rolls around.

 

2. I made paleo friendly chicken nuggets.  This one can be a little dangerous. I read elsewhere on the forum that if you are a person who often eats processed chicken nuggets then its a bad idea to eat this because it's preventing you from changing a bad habit.  I have never been a fan of chicken nuggets, I was just looking for something to make with ground chicken that the whole family will eat. 

 

They are small, they are portable, they don't have a strong flavor and if you get ground chicken breast they are nice and lean.  I used the recipe below, no coconut (because I didn't have any) and I did not make the BBQ sauce.

 

http://www.multiplydelicious.com/thefood/2011/09/coconut-chicken-nuggets-with-paleo-bbq-sauce/

 

one other warning, I am pretty sure perdue ground chicken is NOT compliant, I had to get mine from whole foods.  I forget what's in them but it is not just 100% chicken.

The chicken nugget idea might work for me - thank you!! Like you, I've never been an eater of chicken nuggets, so I don't think this is going to send me off to McDonalds

[AmyLee]

I have a similar problem. I recently started to workout at this place that has a weight machine circuit that you work your way through in 30 mins. When I joined they tried to sell me this protein drink that has 40g of protein and said I needed to get that much after the workout.  They would be able to tell if I didn't. For me it's a pretty good workout, I mean I'm sweating and breathing heavy when I'm done. 1)do I really need that much protein? 2) what could should I do instead of this drink they are trying to sell or a protein shake? I'm 44, I'm not currently on a Whole30, but I have done 3 and I eat mostly paleo/primal. I've been scouring the web for some info. I don't think any 2 people have the same opinion on this subject. I am about to pull my hair out! Thanks for any help you can give me.

[missmary]

To the OP: you say you are feeling and performing better than ever. Did I read that wrong? It doesn't look to me like you have a postWO food problem.

 

To AmyLee: You definitely don't need the protein drink. Unless you are desperatly trying to gain weight and have already failed at increasing solid food enough to do so, I don't see any need for a shake. Those shakes tend to be garbage and filled with sugar or sugar substitutes, denatured proteins; really not good for you. The whole9 advises a small portion of protein and fat (no carbs) before your workout--a hardboiled egg is good--and a medium-sized portion of lean protein and carbs (low fat) after the workout. Chicken breast and roasted sweet potato is the classic suggestion. I would try the whole9 suggestions and then tweak to what works best for you. Eliminating carbs before the workout will help you become more flexible in what energy systems your body uses during the workout (read, BURN FAT) and eliminating fat after the workout will help get the goods to your muscles faster when they can really use them (fat slows digestion, which is often good, but post-wo not so much).