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  • 02-02-18, 11:53 pm (EST)

    Pre and post-workout meals

    February 2, 2018, 11:53 pm

     Wanted some advice on pre workout and post workout meals. Currently I am doing the following.....

     

    Pre- 1/2 banana + 1/2 scoop wpi in 4oz of almond milk.

    durring workout I sip on BCAA drink

     

    Post - 1/2 banana + 1/2 scoop whey mix (isolate+ casein)

     

     I'm just wondering if I'm not consuming enough to get the benefits? I'm trying to lose fat but want to maintain the muscle I have. Thank you all in advance for any info.

     

     Ian

  • 02-03-18, 12:17 am (EST)

    Pre and post-workout meals

    February 3, 2018, 12:17 am
    Posted by: Goat_Boy

     Wanted some advice on pre workout and post workout meals. Currently I am doing the following.....

     

    Pre- 1/2 banana + 1/2 scoop wpi in 4oz of almond milk.

    durring workout I sip on BCAA drink

     

    Post - 1/2 banana + 1/2 scoop whey mix (isolate+ casein)

     

     I'm just wondering if I'm not consuming enough to get the benefits? I'm trying to lose fat but want to maintain the muscle I have. Thank you all in advance for any info.

     

     Ian

    With a goal of muscle gain I would suggest more than that. Pre-workout isn't as important as post-workout, so you can really have whatever you feel works best for you pre-workout. Personally I like to have a pretty big meal befrre I train, but if you train better on something light then that's totally fine.

     

    I would save your entire serving of protein for AFTER your workout. And maybe even the whole banana too. Then about 30-60 minutes later I suggest you get a decent meal in you that has a good balance of protein and carbs mostly, with some fats. Something like chicken or beef for protein with some rice and/or sweet potato, or regular potato, or wholegrain pasta etc. Maybe some kind of oil you cook it in, or some avocado or nuts on the side for just a little bit of fat - but the fat isn't as important as the protein and carbs.

     

    Mix it up and find what you like ๐Ÿ˜Š 

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 02-03-18, 7:48 am (EST)

    Pre and post-workout meals

    February 3, 2018, 7:48 am

    Scott,

     

    Thanks for the reply.I should have added a few more things to my post. I did not mention that due to my schedule I wake up around 4:15am and I have to be to the gym by 5am. So it's hard to get a real good preworkout meal in. I just don't want to train fasted so i thought maybe the 1/2 banana and wpi would be good. I feel fine on it but just don't know if it's really helping with anything? I also thought maybe my post workout meal (Shake) was a little weak but I do consume a huge meal about an hour after my post workout shake. My 1st "real food" meal of the day consists of......

     

    • 3 organic whole eggs
    • 1 cup liquid egg whites
    • 4oz grass fed beef
    • 1 slice swiss cheese
    • 1 english muffin with 1tbsp grass fed butter and 2 tbsp PB
    • multi vitiman, fish oil

     

    I'm going to switch over the english muffin to oats pretty soon just because i think the oats are a better carb choice. So my meal is very high protein (83 grams) Carbs (34 grams) and Fat (87 grams)

     

    I'm trying to stay under 115 grams of carbs a day and make sure I at least get 230 grams of protein a day. This puts me roughly 40%Pro/40%fat/20%carb

     

    Maybe I'll just use a preworkout suppliment and then just have a good protein shake(wpi/Casein) + banana in my post workout followed 1 hour later with the meal I described above? I know I'm way over thinking this but just nice to hear from knowledable people like yourself. Thanks Scott.

     

    Ian

  • 02-03-18, 10:14 pm (EST)

    Pre and post-workout meals

    February 3, 2018, 10:14 pm
    Posted by: Goat_Boy

    Scott,

     

    Thanks for the reply.I should have added a few more things to my post. I did not mention that due to my schedule I wake up around 4:15am and I have to be to the gym by 5am. So it's hard to get a real good preworkout meal in. I just don't want to train fasted so i thought maybe the 1/2 banana and wpi would be good. I feel fine on it but just don't know if it's really helping with anything? I also thought maybe my post workout meal (Shake) was a little weak but I do consume a huge meal about an hour after my post workout shake. My 1st "real food" meal of the day consists of......

     

    • 3 organic whole eggs
    • 1 cup liquid egg whites
    • 4oz grass fed beef
    • 1 slice swiss cheese
    • 1 english muffin with 1tbsp grass fed butter and 2 tbsp PB
    • multi vitiman, fish oil

     

    I'm going to switch over the english muffin to oats pretty soon just because i think the oats are a better carb choice. So my meal is very high protein (83 grams) Carbs (34 grams) and Fat (87 grams)

     

    I'm trying to stay under 115 grams of carbs a day and make sure I at least get 230 grams of protein a day. This puts me roughly 40%Pro/40%fat/20%carb

     

    Maybe I'll just use a preworkout suppliment and then just have a good protein shake(wpi/Casein) + banana in my post workout followed 1 hour later with the meal I described above? I know I'm way over thinking this but just nice to hear from knowledable people like yourself. Thanks Scott.

     

    Ian

    Oh if you train early in the morning then that is totally understandable. You could even prepare a shake the night before if you wanted something quick and easy that would digest nicely as well, but doing the 1/2 a banana would be fine. I would still save the entire protein shake for after training though.

     

    You can train fasted if you want and if you feel like you have enough energy to do that. What might work for you in that case is taking in most of your carbs before you go to bed the night before so that you have some in reserve for your morning session. Either that or like you say, smash some pre-workout and maybe have some BCAAs while you train too.

     

    The post-workout meal you have there looks pretty solid and again, it makes sense with the macro ratios you have. So now you have a few options you can play around with anyway ๐Ÿ‹ 

    Need 1 on 1 coaching? Send me a direct message to learn more!

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