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What to eat after a morning workout?



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MARITIMER3
SparkPoints: (106,132)
Fitness Minutes: (60,912)
Posts: 5,602
2/11/13 4:53 P

I make sure that I have some protein, good fat and carbs. I often eat "non-breakfast" foods for breakfast; e.g., tuna or salmon.



BEANBYDESIGN
SparkPoints: (31,282)
Fitness Minutes: (36,402)
Posts: 1,021
2/11/13 4:44 P

I'd swap out that chocolate-banana shake for actual food. If you eat a complex carbohydrate (like old-fashioned or steel-cut oats, or whole grain toast) and some protein (peanut butter, greek yogurt, canadian bacon, etc.) that should take longer for your system to break down and keep you full for longer. I find for me that my body digests shakes too quickly to really keep me full (unless I add a fiber supplement like Metamucil to the shake, which might also potentially work for you if you're stuck on a shake instead of food after your workout).



ORCHIDBLOSSOM
Posts: 534
2/11/13 3:18 P

I agree with Bokjoy - you don't really need to eat before your morning workout. Just lots and lots of water, maybe some coconut water for electrolytes.

I'm not sure what's in your protein smoothie, but that banana needs to go. A banana is somthing you should eat when you're going on a day-hike, not for a 1-hr workout. Too many calories and sugars. A simple and good protein smoothie for me is 1 scoop whey protein + 1 cup unsweetened almond milk + 1/2 cup plain kefir + 1 tbsp. wheat germ or flax seed.

Try switching that 2% cottage cheese to 1% or fat-free, and add some fresh fruit like some strawberries, which won't raise your blood sugar.

Add some almond or peanut butter to that apple, and some veggies like celery and carrots.



BOKJOY
SparkPoints: (1,941)
Fitness Minutes: (3,496)
Posts: 76
2/11/13 1:53 P

Personally, I like to eat a filling meal with lots protein to keep from starving all day, like scrambled eggs with veggies and toast or some hearty oatmeal with nuts and dried fruit. I learned this by experimenting over time, which I'd recommend to you. Perhaps it would help to each a full meal right after working out instead of several small snacks.

If you're concerned about eating too many calories on these days, perhaps try to decrease your pre-workout snack (you may not even need one that early in the morning). A small piece of fruit may be all you need beforehand instead of a whole smoothie.



SAILOR64
SparkPoints: (13,993)
Fitness Minutes: (4,987)
Posts: 403
2/11/13 12:57 P

Dear Planner,

The only thing I see is that you are GRAZING. In other words you are having a bunch of snacks successively. What your body wants is a high protein meal with a moderate amount of carbohydrates to rebuild the muscles you just broke down during exercise.

Here are a few ideas for your post workout meal:
1. 2-egg omelet w/ 2 oz chicken and 1 oz cheese +english muffin. 420 cal, 52 grams protein, 41 g carbs

2. Add blackberries to you protein shake. 1 cup of Blackberries is only 90 calories and no fat plus they are high in anti-oxidants which help eliminate free radicals created during exercise.

3. 2 eggs scrambled with spinach and mushrooms + 1/2 cup cottage cheese = 340 cals, 45 grams protein, 34 g fat and 41 g carbs.

4. Cereal: 2 cups Special K cereal with 1/2 cup skim milk = 250 cals, less than 4 g fats, 48 g carbs, but only 4 g of protein.

These are MEALS you body is craving after exercise. They are satisfying and good for you and your diet plan.

Give it a try.

Jonny Mac

Edited by: SAILOR64 at: 2/11/2013 (12:59)


RAINYDAYPLAN
Posts: 26
2/11/13 12:05 P

Two days a week, before work, I'm taking a circuit training class. It's a great, tough workout. The only problem is that after these morning workouts, I feel insatiably hungry most of the day.

6am: 16 oz. Fruit smoothie (homemade)
7-8am: Circuit Trainig
8:30: 8oz. Chocolate & banana protein shake
9:15: 4oz. Cottage cheese (2%)
10:15: Apple

That's about 400 more calories than I eat in a normal morning, and I'm still very hungry! (Afternoon workouts don't affect my hunger levels, for whatever reason.)

Any suggestions of what I should be eating after the morning trainings? What fills you out after a hard workout?



 
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