What do you eat pre and post?

[Josefein421]

The need for a magic pwo shake and dextrose as gone by the way side as intra nutrition and whole foods seems to have gotten much more popular.

I still like the John Meadows concoction bowl pre. I don’t like training on a full stomach. I do use intra and have been eating chicken/rice/fruit post.

I think I want to switch to a shake and cereal/RKT immediately pwo because I can eat it as I clean up and drive 25-30min hope and can shower and be ready for a meal. I find I’m either rushing when I get home or going 2hrs pwo w out eating w distractions at home. But I don’t want shakes pre and post.

Viz is a big fan of Greek yogurt and cream of rice/RKT pre. But sometimes that’s a lot of drairy for that time. Just curious what everyone’s go to combos pre and post are that sit well. The number of great tasting and digesting cream of rice brands out there is way better than when JM used orange box and I love eating them

 

[Sectør]

I kind of like doing oatmeal with whey protein mixed in like 2 hours pre workout. Like you said cream of rice can be a good substitute as well, some seem to digest that a lot better.

If I’m in a major rush or don’t feel like having that much in my stomach I’ll just chug some orange juice and maybe a fair life shake pre workout.

Post workout I’ll usually get about 60g of protein from fairlife drinks right away as I start cooking my food, or if I already have the food prepped, it’s usually 8-10oz of protein and a cup of rice (on top of the 60g protein in shakes). I really try to load up the protein post workout, when muscle protein synthesis is in a maximized state


I agree about the intra workout nutrition though. A lot of the high level coaches are big on the intra workout drink concoctions, usually consisting of EAAs, creatine, glutamine, a carb source (usually dextrose), and maybe some salt or beta alanine and probably a few other ingredients im missing

 

[R3aper7]

Pre I’ll do whey iso, cereal and a banana, pineapple, or berries (amounts vary based upon macros)


Post Ill usually do whey and karbolyn

 

[Pheedno]

Lately, a larger meal about 4 hours before..chicken/fish, rice/couscous, veg, mashed avocado(75/100/20) and then around 40 minutes before about 30-40 grapes and protein powder or a couple tuna packets
Post is whey only and then something similar to the larger meal about 30-60 minutes later.

 

[fisther69]

Pre…usually caffeine, and cialis

Post…everything

 

[3BILLS]

Post

 

[aHarness]

Cream of rice or cereal for carbs

Whey protein isolate or FF Greek yogurt for protein

 

[traininsane11]

Off-season: cream of rice and whey just neck it

Dieting: probably chicken and rice or maybe oats and whey

 

[Eddie.]

My pre is:

500gr fat free Greek yoghurt
150gr cream of rice
15gr nut butter

And my post is oatmeal with:

150gr oats
70gr whey
25gr organic honey
150gr banana or 400gr frozen strawberries.

This is my pre and post all year round, i only adjust carbs between deficit and surplas periods. On deficit phases though i usually add some karbolyn and EAA's intra.

 

[luki7788]

The need for a magic pwo shake and dextrose as gone by the way side as intra nutrition and whole foods seems to have gotten much more popular.

I still like the John Meadows concoction bowl pre. I don’t like training on a full stomach. I do use intra and have been eating chicken/rice/fruit post.

I think I want to switch to a shake and cereal/RKT immediately pwo because I can eat it as I clean up and drive 25-30min hope and can shower and be ready for a meal. I find I’m either rushing when I get home or going 2hrs pwo w out eating w distractions at home. But I don’t want shakes pre and post.

Viz is a big fan of Greek yogurt and cream of rice/RKT pre. But sometimes that’s a lot of drairy for that time. Just curious what everyone’s go to combos pre and post are that sit well. The number of great tasting and digesting cream of rice brands out there is way better than when JM used orange box and I love eating them

I generally don't understand the idea of eating whey flakes right after training and eating another meal in another 30-60 minutes - it's not optimal, I want to have at least a 2-hour break between 2 meals, especially when you have intra (amino + some carbs), there is absolutely no need to eat flakes like a maniac in the locker room or in the car lol

for me it currently looks like this

2h before training
-130g rice flakes (something like your cream of rice)
-90g banana
-60g protein from whey

about 30 minutes before training
2 ric cakes (15g carbs)
50g applesauce (5-7g carbs)

INTRA:
20g dextrose
25g EAA
8g gultamine

POST (usually not earlier than 80-90 minutes after training)
200g oats
10g carbs from fruit
1 bagel (40g carbs)
300g chicken breast (weight before cooking)

 

[aHarness]

I generally don't understand the idea of eating whey flakes right after training and eating another meal in another 30-60 minutes - it's not optimal, I want to have at least a 2-hour break between 2 meals, especially when you have intra (amino + some carbs), there is absolutely no need to eat flakes like a maniac in the locker room or in the car lol

for me it currently looks like this

2h before training
-130g rice flakes (something like your cream of rice)
-90g banana
-60g protein from whey

about 30 minutes before training
2 ric cakes (15g carbs)
50g applesauce (5-7g carbs)

INTRA:
20g dextrose
25g EAA
8g gultamine

POST (usually not earlier than 80-90 minutes after training)
200g oats
10g carbs from fruit
1 bagel (40g carbs)
300g chicken breast (weight before cooking)

Very similar set up to me. I’ve also found much smoother digestion and generally better bg levels with 5 larger meals more spaced out rather than 6-7 closer together.

I also personally am a believer in waiting some time after training before eating so you can get into a more sympathetic state.

 

[Swifto]

Pre

100g COR
100g Blueberries
10g Raisins
10g Goji Berries
60g Vegan Protein Powder
5g Beetroot Powder
1 TSP Acai Powder

Intra

50g TBJP Sustain
20g TBJP Mps Max or EAA
10g Glutamine
5g Creatine

Post (45-60mins)

100g Cereal + Almond Milk
1 Banana
2x Kiwi
30g HydraWhey ON
30g Vegan Protein Powder

Post Post

150g Basmati Rice
250g Turkey
1 Orange

 

[d4ve]

I usually train early after meal 1, and I like the typical bodybuilder breakfast, so pre is

• oats + berries + honey
• egg / egg white omelette
• sourdough toast

Total for that meal is usually 150c / 60p and no added fat, although with 1-2 whole eggs and the oats, there's probably 15-20g fat. It's a heavier pre-workout meal, but I usually end up eating it 2 hours before getting to the gym.

Post - deeper into the off-season like right now, it's rice-based cereal, whey, and a banana. At other times it's been shrimp, rice, and fruit. Either way, 150-200c and 50-60p.

 

[TrippplePPP]

Historically for me the best pre-food would be cooked oatmeal with protein powder. Post would be white rice with some protein like eggs or chicken. And by this I mean the food that makes me feel, train and recover the best with no digestion issues.

But typically with work schedule I have a small snack/meal after work and then have whey with coconut water pre followed by smoothie with whey, banana and blue berries post. The protein is standard but the other carb sources vary depending on the goal for the day and other meals throughout the day. Its just what is easiest for me and what I enjoy.

 

[TheOtherOne55]

I’m a weirdo and train primarily fasted.
I’ll get up and drink 1/2 of my intra as im walking into the gym, finish it before im done.

PWO is usually 150-200g of rice based cereal, whey egg white shake and maybe some OJ. Been doing that for yearsss now.

 

[MackCoach]

Pre - MetRx bar
Post - MetRx bar

The big ones 32 grams protein each

Mack

 

[madg]

Pre : 2 scoop iso , 100g oats , 10 g almond butter , banana

Post : 2 scoop iso ,150 g COR , 30g honey

 

[b-boy]

I still like the Viz diet

Pre - faye, COR, fruit
Post - whey isolate, honey nut cherrios.

My intra is careless right now
EAA, BCAA (flavoring), creatine, glutamine, beet root powder, electrolytes, taurine.

I work swing shift so when I'm on dayshift I train fasted at 4:00am so everything stays same except not pre workout meal of course.

 

[SOUR DIESEL]

60g Vegan Protein Powder

^^^this is shit brother

..any special reason why "vegan" protein-powder?
..does whey-Iso hurt your guts?

..i mean i see "turkey" on the menu?

.

 

[dimethyl11]

Pre I’m fasted as I train at 4 or 5 am.

I’ll sip EAA’s, electrolytes, creatine, taurine as I train.

Immediately post: whey and an apple
30 mins after: 200g chicken + 350g rice