bone broth between meals

[KathyV]

Is it ok to have some bone broth or hot tea between your meals if you are feeling a little hungry but not enough to eat a full meal?  This usually happens  about one hour before I am ready to eat my next meal.  I don't want to get too hungry otherwise my meal will go down too fast and I will have a tendency to possible over eat.

 

 

[missmary]

It IS ok, but not ideal.

 

If you are hungry between meals I would take it as a sign that you are not eating enough at the meals themselves. It is worth trying to address it by eating a bit more (perhaps more protein or fat specifically), but if you find yourself hungry and bone broth is available, I think that is a fine choice.

[KathyV]

I will try to experiment with adding more protein/fat to my meals esp. on days that my work-outs are more demanding and adding more veggies is not a problem either, I just don't want to over eat and get that uncomfortable feeling about a hour or so afterwards...ugh

 

thank-you for your in-put, I am new and all you guys in Whole30 Land are great!

[SpinSpin]

If you are more hungry on your workout days--are you adding in your pre and post workout meals? that may make those days easier--a hard boiled egg or 2 before and 1/2 a chicken breast and some sweet potato, squash or carrots after for example--might make life better with your workouts. 

[KathyV]

I find it easier to do the hard boiled egg before I workout, but afterwards I use a glutamine and BCAA supplement and sip on that while I make my first meal.  My supplement are pure glutamine and BCAA no extras listed.  For my first meal I will include a sweet potato, squash, carrots or any other rooted veggie or a small amount of berries(but not often).  

 

This morning I did up my protein(4oz. grass-fed beef and 3 whole eggs) Nappa cabbage(3 leafs) 4 brussel sprouts, 3 shitake mushrooms, 2 scallions, fresh ginger, fresh parsley and cilantro, 1tsp. coconut oil(for eggs and meat) mixed all that into 1TBS mayo(from recipes in Well Fed) and 1TBS Braggs apple cider vinegar.  This is a typical breakfast for me, but on the w/o days I will add the rooted veggies or sm. amount of berries.  Also, on my w/o days I will include rooted veggies in my next meal.  The Third meal will consist mostly protein, fat and veggies.  Should I include more rooted veggies in my third meal too? 

[amberino21]

I would replace your glutamine and BCAA's with a postWO meal - unless you're trying to grow some serious muscle, you will probably be fine with actual food, and not need the extra supplementation. plain chicken and sweet potato tastes a whole lot better than unflavoured glutamine and BCAA'S!!

 

i'd have the postWO straight away, and your proper meal about an hour after. having a meal with fat as your postWO will slow digestion and the absorption of nutrients - this is the opposite of what you're aiming for!! postWO should be a meal sized portion of lean protein, and starchy vegie carbs - little to no fat.

[KathyV]

I will do a HB egg before and Lean Protein and starchy veggie carb w/little to not fat, post workout.  Would it be possible to use my post work-out for my first meal?  Or would that not be a good idea.  

 

I thank everyone in advance for your help and advice.

[missmary]

Would it be possible to use my post work-out for my first meal?  Or would that not be a good idea.  

 

This is what I do: I have a HB egg pre-workout, then as  eat meal #1 after my workout, as quickly as I can manage. I include a bit more lean protein at this meal and I do not include much fat (fat slows digestion, and post-workout you want to get that nutrition in ASAP). Amberino will disagree with this approach, most likely   but it comes down to your personal experience and goals.

 

For me, this approach is good enough, and potential performance gains from inhailing a can of tuna+some sweet potatoes in front of my gym locker are not worth it (for me, right now)...that said, I DID try the "optimal" approach for a while before I came to this compromise, and I may go back to it in the future if I'm chasing a performance goal and think it might help. YMMV.

[amberino21]

This is what I do: I have a HB egg pre-workout, then as  eat meal #1 after my workout, as quickly as I can manage. I include a bit more lean protein at this meal and I do not include much fat (fat slows digestion, and post-workout you want to get that nutrition in ASAP). Amberino will disagree with this approach, most likely   but it comes down to your personal experience and goals.

 

For me, this approach is good enough, and potential performance gains from inhailing a can of tuna+some sweet potatoes in front of my gym locker are not worth it (for me, right now)...that said, I DID try the "optimal" approach for a while before I came to this compromise, and I may go back to it in the future if I'm chasing a performance goal and think it might help. YMMV.

 

 

I don't disagree - but I know when I don't include fat in my meal, i'm likely to be hungry not long after!!

 

if meal 1, without fat, was my postWO i'd likely be wanting a mini meal later. effectively i'd probably eat the same amount of food, just somewhat differently

[missmary]

I'd probably eat the same amount of food, just somewhat differently

 

Oh, it is probably about the same amount you eat (I do at least a palm and a half of meat and tons of veg)...and...I do save a HB egg (a little bit of fat) for the end of meal #1 for exactly that reason.

[KathyV]

I did do the egg before my workout(It was an hour of HIIT) and a serving size of chicken breast and half of sweet potato(approx.3-4oz) then showered and got ready for work, then ate my first meal:  Serving of chicken breast and a serving of shepherds pie(from well fed) few cherry tomatoes romaine lettuce half-TBS mayo and half-TBS tomato paste thinned out with apple cider vinegar and slice of avocado.

 

This was good for me today, cause I felt hunger this morning.   Well see how my hunger goes today.  If that works on days that I wake up hunger, I will continue to use it,  but on the days I wake up no so hunger I will try the meal one option instead after my workout.  I just have to listen to my body.   I love how eating this way makes me more aware of how you should eat and realizing that I can make through a day with only 3 meals a day( which was hard, because I was a 5-6 meal/day person), but I do feel better eating this way.  Im  glad I can across  this program!!!!!

[KathyV]

I don't disagree - but I know when I don't include fat in my meal, i'm likely to be hungry not long after!!

 

if meal 1, without fat, was my postWO i'd likely be wanting a mini meal later. effectively i'd probably eat the same amount of food, just somewhat differently

If meal #1 is used as a post w/o meal, and you up your protein ( two - two-and-half size portion) and decrease your fat to 1 Tbs  couldn't you get the sustainment that will last until my next meal(approx. 4.5-5 hrs after first meal) or is that not a good idea....   I have been adding the HB egg first thing in the morning when I get up/before my workout (which is 3 am)...that's crazy!  but is works for me

[missmary]

If meal #1 is used as a post w/o meal, and you up your protein ( two - two-and-half size portion) and decrease your fat to 1 Tbs  couldn't you get the sustainment that will last until my next meal(approx. 4.5-5 hrs after first meal) or is that not a good idea.... 

That's what I do, well, maybe a bit less than 1 thumb of fat (and I do wait until the very end of the meal to eat it). Give it a try and see how your energy/hunger/performance is impacted.

[KathyV]

I will give it a go and see what it does for me.   Interesting, on adding the fat at the end of the meal.  Thank you for your in-put

[Juice06870]

I think bone broth is best on it's own, rather than as part of a meal.  So in that case, you would have no choice but to have it between meals or after your last meal of the evening.  If you find you need a 'little' something between meals once in a while, I imagine broth would be a good choice since it's pretty dense and filling.  

 

I like it in the evening after dinner when i am winding down before bed, plus at that time of night, it generally helps me avoid opening a bottle of wine or scotch or something.  

[missmary]

I think bone broth is best on it's own, rather than as part of a meal.

 

I'm curious why? Typically I use bone broth as part of a meal--either replacing the liquid in a recipe or as a broth base for soup--as I don't love sipping it on it's own.

[Juice06870]

Hi Missmary, in the cases you mentioned above, IE as a base for soup or replacing the liquid in a recipe, I agree with you.  

 

I rarely do that, I make it and just drink a mug of it every day, so I meant that I prefer to drink it separately from my meals as it's fairly filling on it's own and I feel like if I drank it with a regular meal I would get too full and need to lay down or something.

[missmary]

I rarely do that, I make it and just drink a mug of it every day, so I meant that I prefer to drink it separately from my meals as it's fairly filling on it's own and I feel like if I drank it with a regular meal I would get too full and need to lay down or something.

 

haha. ok, cool, just curious. Enjoy your bone broth!