Olive oil

[buselmo]

it depends on the total calories... if you don't want to change your total intake, i would exchange any red meat meals with chicken or fish and add olive oil.

I've always thought that fats slowed the uptake of the proteins and carbs that we were trying to quickly feed the muscle tissue. perhaps I'm making it more complicated than it is.

do you spend 15 hours not eating before you workout? most people eat 1-2 hours before they train. i think that would be sufficient to have enough glucose and aminos in your bloodstream to feed your muscles.
the whole post workout carbs and protein thing makes sense on paper, but it really doesn't apply in real life unless you are under a perfect environment... as in your stomach is empty, intestines are crystal clean, you have enough water in your system, the protein and carbs you are consuming are perfect for your body... etc... even then the difference will just be negligible.

it's about the whole picture, in my opinion... i see it as in what you trained and ate in the past 3 days rather than what you eat 2 minutes after a workout.

 

[king1033]

With each protein drink.

x2 on this i add 2tbsp with each shake and ill have 3-4 shakes a day ontop of my 3-4 meals. dont neglect your fish oils tho!

 

[FuriousFarmah]

I like nuts- pecans are my favorite . high in monounsaturated fats and selenium.

 

[moregunsthanroses]

cococut oil is pretty good you can cook with it as well. I'm big on natty almond butter for the fats in my diet

 

[chetterman]

Thats kinda what i was thinking "nut oils" I eat close to 3/4 cup of peanut butter a day and am working with the thought that that is plenty of fat for the day!!