What do you guys eat after a workout?

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torauntjemima

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99% of the time I work out in the morning after a big breakfast, so I'm fairly consistent. If you are as well, what do you usually eat after a workout?

I am just looking for ideas as I usually try to have a protein scoop, 200g of steak, a piece of bread with peanut butter and a banana or orange. Sometimes I feel like I'm not eating enough.
 
I always have 50g of whey in either cream of rice , or oats, or a mix of both , with some berries ( if my plan calls for it). I make it the night before and put in the fridge and take to the gym with me and usually eat it jn the truck.

Also eating enough depends on what your goals are , if I’m gaining weight Im going to put more oats and cream of rice in it for more carbs, if I’m cutting I’ll reduce the amount of carbs . But the protein always stays the same
 
torauntjemima said:
99% of the time I work out in the morning after a big breakfast, so I'm fairly consistent. If you are as well, what do you usually eat after a workout?

I am just looking for ideas as I usually try to have a protein scoop, 200g of steak, a piece of bread with peanut butter and a banana or orange. Sometimes I feel like I'm not eating enough.
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Id remove the bread snd orange and add rice and 1 or 2 cups of mixed veggies. I literally have rice and veggies with every meal and just rotate the proteins around. On workout days I add a can or two of tuna and just wolf have a can down before the meal. I've been steadily having eggs for breakfast and ground turky for most other meals. Its fast easy and inexpensive. I just cook like 10lbs of turky and 10 or 15 servings of rice every Sunday and refrigerate half and freeze the other half. Once I hit Tuesday I pull the rest out of the freezer to defrost in fridge for the I run out. Pre workout I usually have fruit or blueberry smoothies.
 
Good information so far. After I wrote the post I forgot we all train differently.

I am always trying to gain, never cut. I don't "bulk", per se. I eat healthy, but lots. Just over a year ago I didn't have abs, now I have abs and obliques and I haven't done any cardio and I don't do cuts lol... (I did do cardio like 10 times in the last year, so I don't really count it).

BUILD BUILD BUILD.
 
Bigbear said:
Id remove the bread snd orange and add rice and 1 or 2 cups of mixed veggies. I literally have rice and veggies with every meal and just rotate the proteins around. On workout days I add a can or two of tuna and just wolf have a can down before the meal. I've been steadily having eggs for breakfast and ground turky for most other meals. Its fast easy and inexpensive. I just cook like 10lbs of turky and 10 or 15 servings of rice every Sunday and refrigerate half and freeze the other half. Once I hit Tuesday I pull the rest out of the freezer to defrost in fridge for the I run out. Pre workout I usually have fruit or blueberry smoothies.
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Good information in here! Thanks! Always something to make you think!
 
torauntjemima said:
Good information so far. After I wrote the post I forgot we all train differently.

I am always trying to gain, never cut. I don't "bulk", per se. I eat healthy, but lots. Just over a year ago I didn't have abs, now I have abs and obliques and I haven't done any cardio and I don't do cuts lol... (I did do cardio like 10 times in the last year, so I don't really count it).

BUILD BUILD BUILD.
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The reason I implemented Cream of rice for post workout meal is because it digests very quick with the whey and I’m not left feeling full, and in 2 hours when im chowing down my 5th meal of 200g of chicken fish OR steak with rice and veg I’m not bloated or full, and it goes down easy setting up for the 6th and final meal around 730
 
Huggybearz said:
The reason I implemented Cream of rice for post workout meal is because it digests very quick with the whey and I’m not left feeling full, and in 2 hours when im chowing down my 5th meal of 200g of chicken fish OR steak with rice and veg I’m not bloated or full, and it goes down easy setting up for the 6th and final meal around 730
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That's good info. I am always feeling so bloated when I'm eating. Cream of rice eh.... HMM
 
Bigbear said:
I think if your working out after your breakfast and you want to bulk you need more post workout carbs than 1 orange. Aim for at least 50 grams and possibly even 50 g mid workout like a karbolyn.
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Never even heard of the karbolyn. I hoped the carbs in my protein shake and the bread would assist enough, but I have considered eating more simple sugars instead.
 
torauntjemima said:
Never even heard of the karbolyn. I hoped the carbs in my protein shake and the bread would assist enough, but I have considered eating more simple sugars instead.
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Karbolyn is a powder made with carbs from rice potatos and corn. Its a lot safer and healthier then any fruit juices or white sugar products. If you want to be healthy and strong long into your older years you'll find the best carbs to use. Breads and other simple sugars aren't great and with fast spike comes a fast drop so keep that in mind. The only time id add any hyper palatable processed carbs is if you've ate healthy all day and want to squeeze in some extra calories.

ScreenShot2023-10-26at6.00.04PM.png
This is made with homopolysacarides which are absorbed like glucose or simple sugar but with sustained energy and fast delivery. Avoid high Fructose at all costs its extreme toxic on arteries and liver. Fructose from fruit is fine but not sweetened soft drinks.
 
Bigbear said:
Karbolyn is a powder made with carbs from rice potatos and corn. Its a lot safer and healthier then any fruit juices or white sugar products. If you want to be healthy and strong long into your older years you'll find the best carbs to use. Breads and other simple sugars aren't great and with fast spike comes a fast drop so keep that in mind. The only time id add any hyper palatable processed carbs is if you've ate healthy all day and want to squeeze in some extra calories.

View attachment 102981
This is made with homopolysacarides which are absorbed like glucose or simple sugar but with sustained energy and fast delivery. Avoid high Fructose at all costs its extreme toxic on arteries and liver. Fructose from fruit is fine but not sweetened soft drinks.
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Yeah, never been a juice guy. I understand there isn't a single thing within it that's beneficial lol

I'll look into this. Thanks!
 
Bigbear said:
White sugar is half glucose and half fructose but at that ratio its considered a high fructose product.
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I don't sweeten anything but the occasional tea. Overall I don't try to eat unhealthy, but sometimes we learn those "healthy foods" we have been eating aren't so healthy after all lol

I don't eat junk, or sweets, or chips, or pop, or anything besides "food" or protein power and pre workout.

Still learning, though.
 
torauntjemima said:
That's good info. I am always feeling so bloated when I'm eating. Cream of rice eh.... HMM
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Yes it’s a staple with bodybuilders because of the small amount you need and the high amount of carbs it contains. And it mixes great with whey . Digests VERY FAST. , it’s basically ground rice . I actually make my own in my blender it’s way cheaper , but you’ll figure that out as you go
 
Huggybearz said:
Yes it’s a staple with bodybuilders because of the small amount you need and the high amount of carbs it contains. And it mixes great with whey . Digests VERY FAST. , it’s basically ground rice . I actually make my own in my blender it’s way cheaper , but you’ll figure that out as you go
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How do you make it in a blender?

My post workout is usually oats / whey / fruit. Amount of oats depends if I’m cutting or off-season.
 
Brbpuppy said:
How do you make it in a blender?

My post workout is usually oats / whey / fruit. Amount of oats depends if I’m cutting or off-season.
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Ok. I have a pretty good blender, a vitamix ONE. So you need a heavy duty blender.
It’s as simple as this. I put 3 cups of rice in the blender and turn it on until it’s the consistency as the COR I bought . Thats all that’s it. I saw it on Instagram and it blew my mind and is saving me $$$$$ . I even mixed it with a popular brand I bought in the same bag and couldn’t tell the difference.
I only do 3 cups st a time because I tried more and it ended up overheating and I had to let the blender cook for a bit.. 3 cups seems to be the threshold.
 
Cream of rice and 40g protein from whey isolate
Oats, whey, few berries and water blended
Rice Krispies and or corn flakes and again whey for the protein

I go between these three, imo you want something fast digesting, simple carbs and whey. Cream of rice is milled from rice so it’s technically a complex carb but cause it’s ground so fine it provides the glucose response of a simple carbs. None of those leave me feeling very full and I can eat a whole food meat, rice, veg meal quickly after.

If your trying to gain like you said I would go for a fairly reasonable sized portion of your daily carbs split between pre intra and post meals personally
 
Quap555 said:
Cream of rice and 40g protein from whey isolate
Oats, whey, few berries and water blended
Rice Krispies and or corn flakes and again whey for the protein

I go between these three, imo you want something fast digesting, simple carbs and whey. Cream of rice is milled from rice so it’s technically a complex carb but cause it’s ground so fine it provides the glucose response of a simple carbs. None of those leave me feeling very full and I can eat a whole food meat, rice, veg meal quickly after.

If your trying to gain like you said I would go for a fairly reasonable sized portion of your daily carbs split between pre intra and post meals personally
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I try to get the majority of my carbs before and after my workout and from then on limit them. Maybe I'm limiting more than I realise.
 
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