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jschof

Pre and Post Workout

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I am having a bit of a problem with planning my pre and post workout meals on whole30. The main reason is that by the time I get off work during the week and workout its at least 6pm by the time I get to the gym and when I get home its 7-7:30pm. So the problem is that by the time I get home its dinner time, so I am ready to eat dinner, but it says to have a post workout meal, but that its not to replace one of the three meals. How am I supposed to eat a post workout meal and my dinner if it is dinner time? On the weekends I workout in the afternoon and its usually either before or after lunch, so my lunch is usually my pre workout or post meal, because I come across the same problem of timing with lunch and dinner. It mostly effects my  dinner. I just want to make sure I am eating enough. Is it ok to just eat a bigger dinner or lunch is that sufficient enough?

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I never had any trouble eating a can of tuna at the gym after a workout, then driving home, cooking my meal and eating about 45 minutes later. Post-workout meals are supposed to be eaten immediately after working out. If you wait until you get home to eat, the window of opportunity when your muscles are especially open to protein has passed. Try it and see if you can make it work. 

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Pre workout should be protein and fat; post workout should be lean protein, no fat, and some starchy carb if you like. So, a hard boiled egg is a perfect pre-, and, like Tom said, a can of water-packed tuna or sardines is great post- with the addition of some sweet potato if you like.

 

If you haven't thoroughly read It Starts With Food, I can't recommend doing so strongly enough. It will answer all your fundamental questions and give you a really strong foundation for what you're doing, why, and how best to do it!

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I'm having trouble with this too. Often after my weekend workouts I'm going on to run errands (yes, sweaty and gross, but I do put on dry clothing and wipe my body down so I'm not stinky). Morning workouts are usually followed by a full meal.

 

It hadn't occurred to me to take tuna. I'll try that. I love tuna plain. Hard boiled eggs was something I had thought of. Does anyone eat Epic bars? Are they okay on a Whole30? I read the ingredients and it looks like a couple of them have some added sugar (I think it was the Bison and Turkey, maybe). I just need portable items that don't need refrigeration.

 

Do you find sweet potato best? Is fruit okay for the carb portion? Or is that too much sugar post-workout? I try to limit my fruit intake because of my sugar issues.

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It hadn't occurred to me to take tuna. I'll try that. I love tuna plain. Hard boiled eggs was something I had thought of. Does anyone eat Epic bars? Are they okay on a Whole30? I read the ingredients and it looks like a couple of them have some added sugar (I think it was the Bison and Turkey, maybe). I just need portable items that don't need refrigeration.

 

Do you find sweet potato best? Is fruit okay for the carb portion? Or is that too much sugar post-workout? I try to limit my fruit intake because of my sugar issues.

 

It sounds like tuna might work well for you! Hard boiled eggs are a little high fat for post-workout, but maybe ok. I finally found epic bars and tried all the flavors. Sadly, the only one I could tolerate was Bison (that one has a small amount of sugar, so not ok on a whole30). They are basically jerky that has been processed to be a softer bar-like texture. I found the texture a little unsettling, especially the ones with nuts. They are easy to eat, and the ingredients are generally good, so maybe try them for yourself and see what you think? Lamb was the worst (and I LOVE LAMB). disappointing.

 

On post-workout carbs, you want glucose more than fructose, so a sweet potato is ideal, fruit not so much.

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It sounds like tuna might work well for you! Hard boiled eggs are a little high fat for post-workout, but maybe ok. I finally found epic bars and tried all the flavors. Sadly, the only one I could tolerate was Bison (that one has a small amount of sugar, so not ok on a whole30). They are basically jerky that has been processed to be a softer bar-like texture. I found the texture a little unsettling, especially the ones with nuts. They are easy to eat, and the ingredients are generally good, so maybe try them for yourself and see what you think? Lamb was the worst (and I LOVE LAMB). disappointing.

 

On post-workout carbs, you want glucose more than fructose, so a sweet potato is ideal, fruit not so much.

 

Thanks, MissMary. I bought one of each of the Epic bars. I partly got them to take on a trip to Europe. I also love lamb, so that's disappointing. I have TMJ so jerky is really tough for me to eat. I had high hopes for these. I'll check them out though. Tuna may be my thing. I didn't think about the fat in eggs post-workout.

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