Post-workout Meals?

[the last donut of the night]

So my question is: what are good post-workout meals to increase muscle mass?

[Sir Comradical]

Fish.

[Niccolò Rossi]

So my question is: what are good post-workout meals to increase muscle mass?

Assuming the workout in question is a weight training session your going to want your post-workout meal to be rich in both protein and carbohydrates.

Protein sources -------------------------- Carbohydrate sources
Whey Protein Concentrate/Isolate ---------- Dextrose/Maltodextrin/Oats
Chicken/Turkey ---------------------------- Rice (White/Brown)
Beef/Buffalo/Lamb/Kangaroo ---------------- Potatoes (White/Sweet)
Fish --------------------------------------- Pasta (White/Wholemeal)

etc. etc. etc. you get the idea

Some things to keep in mind:
- A liquid meal might be preferable. The faster you can get the meal in, the better. Don't delay, an hour is too long. For this reason, bringing a shaker with some WPC/WPI and some dextrose/maltodextrin/ground oats might be a good idea. If you do have a liquid meal post-workout, follow it up with a solid meal about an hour later.
- The traditional thinking is that post-workout protein and carb sources should both be fast digesting. For this reason WPC/WPI and extremely high-GI carbs like Dextrose or Maltodextrin are commonly recommended. This traditional wisdom has been challenged though, with some names arguing the value of Caesin proteins (which are slow digesting) and lower-GI carbs such as oats. At the end of the day, it's not a make or break thing. Go with what you like/what saves you money.
- Large quantities of fat should be avoided in immediate post-workout meals. Fats have an important role in a healthy diet, especially for athletes and those trying to gain muscle mass, but post-workout is not where they belong.

Hope that helps.

Nic.

[Tavarisch_Mike]

Pasta Bolognese, lots of carbs and protein and a good amount of fat.

[Ele'ill]

No fat- it slows the absorption.

[IndependentCitizen]

http://www.youtube.com/watch?v=X3nA2zqeX5Q


In all seriousness, things with high-protein contents.