Post Workout Meal

[blustring]

I was wondering what a good post workout meal consists of (macronutrients). My pre-workout meal is high in protein, high in carbs, and low in fat. The following is an example of my pre-workout meal.

22g Whey (Cal: 110, Fat: 1.5, Carbs: 3)
1 Pack Oatmeal (Cal: 153, Pro: 4.17, Fat: 1.78, Carbs: 31.4)
Mixed with Water
Totals: Cal: 263, Pro: 26, Fat: 3.3, Carbs: 34.4)

Does anyone know of a better pre-workout meal? I have considered moving this meal to post workout, and just having a protein shake before lifting. Any suggestions?

[YatesNightBlade]

You should really be consuming High GI carbs post workout. Glucose or detrose is a good choice. 75g is optimal with some whey.

[Mark]

Why not take in more protein pre-workout - it hits your muscles faster and tests have shown a greater rate of protein synthesis when your protein is consumed before your workout than shortly after.

[syntekz]

I'd say about 75g of high gi carb (like yates said) and around 40 grams of whey protein (which should be plenty).

[the doc]

have some more fat preworkout (peanut butter)

[Logo]

Check out this article from avantlab's site:

http://www.avantlabs.com/issue5/pre_post_workout_nutrition.htm

I should help you figure out what you need. I use proteinfactory to create my own powder formula's. Right now I'm getting about 30 grams of dextrose, 30 grams of maltodextrin, 20 grams of hydro 520 whey, 20 grams of cfm whey isolate, and 6 grams of some sort of efa. Keep in mind that I'm still pretty small.