Thread: Fats in Post Post work out meal

Don't use any fats in your PWO meal. Carbs and protein only or it will slow down the digestion of your protein.

Your meal 1 hour later should be a well balanced meal of fats, carbs and proteins. So on this meal, add in some olive oil, nuts or better yet, fish oil caps.

nothing wrong with adding some fats to the post WO meal

You should definitely have some fat in your ppwo meal. It will slow digestion and help stabilize your blood glucose level.

Originally Posted by r0dxx

I have my post work out meal about 15-20min after gym followed by my POST POST workout meal a hour after that.

Can I put any fats in this meal (EV Olive Oil) or will that affect the protein absorbtion or it doesnt matter at this point?

Right now the meal is 1 cup brown rice, 5-6 oz grilled chicken, and 1 cup brocoli.

But I'm always hungry 1:30-2hr later so I want something to add to keep me more full. I was thinking 1/2 tbsp olive oil to eat another 60 calories to this meal.

Ok - Are you saying that you eat chicken and rice straight after your workout? As in, you have this instead of a PWO shake/liquid meal? Or you are eating your PWO shake just after the gym and then ~ 1 hr after this, you are eating this chicken and rice meal?

Beucase if you are not having a PWO shake then, at least if you are looking for optimal gains, I would suggest you consider changing this to something that is more rapidly digested... If you don't want to a shake (eg: whey + banana, skim milk, instant oats or even dextrose) then at least switch to faster whole foods such as egg-whites and potato or white rice.



If you are talking about the meal ~ 1 hr after your PWO shake then I second what has been suggested about adding some olive oil! This meal should be a good balance of carbs, protein, fat and fibre.

Sorry for the mix up after the gym I have whey, banana, and dextrose. Then 1 hour later I have the chicken/rice. I will add olive oil to this meal now! Yay...

I hope I didnt hinder my gains by not having any fats in this meal

Originally Posted by r0dxx

Sorry for the mix up after the gym I have whey, banana, and dextrose. Then 1 hour later I have the chicken/rice. I will add olive oil to this meal now! Yay...

I hope I didnt hinder my gains by not having any fats in this meal

RELAX!!!

Sheesh boy - you are worse than Jeepster!! You are really, really overly anal about things...

IT IS NOT THAT EASY TO 'RUIN YOUR GAINS'... Really, you don't need all this over-analysis stuff.... It is not going to make an ounce of a difference. The type of manipulations you are talking about (eg: getting 10 more g of fat in one meal.... or 10 more g of sugar over an entire day) is really insignificant.

Get the big things right:
1. train hard, with good frequency and following the principles of progressive overload.
2. eat slightly over maintainence calorie level ensuring a good quantity of protein, fat (with some EFAs) and adequate carbs
3. ensure a good pre workout meal and a good post-workout meal
4. rest enough
5. repeat

Don't worry about everything else!

Originally Posted by Emma-Leigh

RELAX!!!

Sheesh boy - you are worse than Jeepster!! You are really, really overly anal about things...

IT IS NOT THAT EASY TO 'RUIN YOUR GAINS'... Really, you don't need all this over-analysis stuff.... It is not going to make an ounce of a difference. The type of manipulations you are talking about (eg: getting 10 more g of fat in one meal.... or 10 more g of sugar over an entire day) is really insignificant.

Get the big things right:
1. train hard, with good frequency and following the principles of progressive overload.
2. eat slightly over maintainence calorie level ensuring a good quantity of protein, fat (with some EFAs) and adequate carbs
3. ensure a good pre workout meal and a good post-workout meal
4. rest enough
5. repeat

Don't worry about everything else!

Thanks ya lol sometimes I get major anal about bodybuilding dieting. I don't know when I got anal I use to not care at all...Just workout and eat. Never counted calories just grew. Now I get overly obsessed and think about every single detail to try to perfect everything. For example today between breakfast and my second meal was like 3hrs and 35min and I was pissed off! I know little stuff like this has no bearing on anything, but for those 35min I was heated!