Iceman said:
I workout right after work and I'd like my post workout meal to be a shake but the problem is I don't workout until 5pm, then I get home about 630 and the woman has dinner ready. Would it be okay to have my post workout shake AND the meal as well??? If so, what should they consist of as far as splits...I do a 50-30-20 pcf ratio and I'm eating about 2000 cals a day on my cuts.....
Any ideas, sugguestions on what I should do, or can do for that matter, thanks ....
Take a shaker bottle with whey, skim milk powder and some oats in it to the gym with you. After you are finished working out, fill it with water and drink. Then drive home and enjoy the lovely meal that your wife has so very nicely made for you!
We can't tell you exactly what they should be made of, but generally:
PWO shake: Carbs + protein
carbs - banana, skim milk/skim milk powder, thinly rolled oats
protein - whey protein isolate
If you are cutting then you might want to stick to the oats and whey only.
PWO meal: Carbs + protein + a little healthy fats
carbs - sweet tato, legumes (chick peas, beans), brown rice, oats, barley etc
proteins - lean meats (chicken, seafood, turkey etc), eggs/egg whites
fats - fatty fish, fish oil capsules, some nuts, olive oil, seeds etc.