ExRx.net

Today after my workout, I had the following:

- 4 eggs (2 yolks, 4 whites)
- A Bowl of oat meal + some milk
- Some fresh watermelon

This filled me up quite well.

I'm not really into doing all those calorie calculations and protein measurements, etc, but I'm pretty sure I gave my body enough nutrients to recover and build muscle until my next meal.

What do you think?

What is your height, weight, fat %, and goal?

Height: about 5'7
Weight: 145-150 lbs
Fat%: about 15%

Primary Goal: Size (highest priority)
Secondary: Strength

Looks ok to me, has adequate P-C-F.
Tim

i think that the meal would be perfect if it wasnt psot workout

eggs take hours to fully digest as do the oatmeal
watermelon is very high glycemoic so that is a plus

after a workout your muscles are starving so you want to get them the required nutrients a.s.a.p.
eggs, milk and oatmeal wont do that because they digest slowly

whey protien after a workout is a must because it digest so quickly

PERFECT post workout includes..... 30-40 whey protien,50-60gms simple carbs, 5gms glutamine, 5 gms creatine, 100-200gms alpha lipoic acid, 100 mg vit c, 400 i.u., vit e, 5-10gms flax oil


at the very least take whey protien and simple carbs

Are there any foods that contain fast-digesting proteins like whey?

I don't know where to purchase whey.

Whey protein powder can be purchased at Walmart, supplement stores like GNC and some drugstores. I get mine from the local grocery store. Just read the label to make sure it has the right ingredients and little or no sugar. The brand I buy has no fillers. You can get it flavoured, or plain to add your own flavourings.

I can't recommend any brands, because I am in Canada, and don't know what's available in the US.

I also live in Canada, and I looked around the grocery store but couldn't find any whey products... what section/isle would whey be in? What would the name of the package be called? etc?

Kevin is absolutely correct with your goals in mind. I overlooked the idea of quick digestion, with the carbs. A mix of whey protein and 6-8 ounces of fruit juice immediately after would be a good idea, followed an hour later or so with a normal meal.Now, protein has a digestion index similar to that of carbs, and that being fast (anabolic), or slow (anticatabolic). Whey fits right in there with the fast digestion protein, and powders can be found anywhere in Canada as well as most placs the world over. I've shiped out for over 35 years, and have been able to find it in most places world wide. The other consideration is what they call bioavailability. Eggs and milk are on the top of the list. This measures the amount of protein your body can asimilate. As I remember, eggs are 100 percent or close to it, and goes rather quickly. Milk is close to it, but because of its components, takes a little more time. Key points being, whey is fast, casseins (milk) are rather slow in some respects, but it also has whey components..IIn the "bad ole days" when I was bulking, we did milk and raw egg shakes combined with ice cream. I wouldn't recommend this anymore as the salmonella aspect has come to light in recent years,and the sugar content is a bit high, but it worked for us, and you get the idea.
I'd go out and get some whey protein, add some milk or fruit huice, and maybe add some peanut butter in there for weight gain.
Tim

you can buy it on the internet and it will be shipped to you

there are a million different brands and several different kinds
i personally use designer whey.

dude u can buy it anywhere gnc,popeyes superstore anywhere that deals with supplements im from canada too

how about IGA? www.iga.com

are you kidding about where to buy this????
go to google and type in whey protien powders and choose from the hundereds of sites that pop up

iga yeah probably i dont shop there but u can call and find out if u dont want to go down there man its easy to find whey just start calling walmart and nutrients place im sure there a superstore around where u live

Just a couple of whey protein recommendations guys -

Just so you all know, there are only two (2) supplement companies in the United States regulated by the FDA. They are Champion Nutrition and Optimum Nutrition, and that's it. That means you know that these companies produce quality products and that what is on the label is in the product

ON 100% Whey Protein is an excellent whey supplement and the flavor is great good (esp. choc mint)

Champion Nutrition 100% Pure Whey Stack is very very good, and tastes GREAT! It's also sweet b/c they make their flavors so they are "stackable." You can mix the flavors and they taste even better! I.e. Mix a scoop of chocolate and a scoop of banana, it's amazing!

My new favorite powder though, is Dymatize Elite Whey Protein - Chocolate Mint flavor. It's AWESOME

Anyways, no I dont have a hand in the profits of any of these companies. Just wanted to let you guys in on some info that not many people are aware of! Enjoy!

_________________
ACSM CPT