Most supplements for recovery or mass building are generally advised to be consumed within 30 minutes post workout. You can double the boost if you take something like Creatine pre and post workout. I take a Whey Protein supplement from GNC right after my workout. I helps a lot with recovery and fatigue.

As far as food, I haven't really heard too much on the matter myself. I'm generally starving after my workout because I eat very, very little before I train (like, vitamins and an orange or something), so I usually eat something high in nutrients (especially protein) right after. I wouldn't recommend eating any heavy food or anything high in carbs right after, although I suppose it depends on your body type and your goals.

BlackDragon666 wrote:Most supplements for recovery or mass building are generally advised to be consumed within 30 minutes post workout. You can double the boost if you take something like Creatine pre and post workout. I take a Whey Protein supplement from GNC right after my workout. I helps a lot with recovery and fatigue.

As far as food, I haven't really heard too much on the matter myself. I'm generally starving after my workout because I eat very, very little before I train (like, vitamins and an orange or something), so I usually eat something high in nutrients (especially protein) right after. I wouldn't recommend eating any heavy food or anything high in carbs right after, although I suppose it depends on your body type and your goals.

Same here. I take Whey protein right after a workout plus lots of vegetables, vitamins, and extra protein such as chicken or tuna fish. Before workout i have some fruits and nuts, usually almonds. My workout is Max OT so i need as much as protein i can get. Thanks for the response.

I'm usually 2 weetbix's before workout, then whey protein shake + a fruit salad after.

This is how I do it. I must admit I'm not the most regular soldier when it comes to it because of my work and all, I just don't find the time to submit my day to eating. But when I CAN, I ALWAYS do it like this.

Let's say it's a day I'll be working out seriously...

Morning: Cereals with some milk, some fruit in it (mostly bananas), maybe a small amount of some nuts if I can find them. Do put some oatmeal in it, at least 100g per serving. No oranges (acid), no apples (fast absorbing sugar, messes with your insuline. You get sleepy after a while if you eat much, at least I do).

Now, food sticks around 24 hours in your body. Some food absorbs and exits sooner, some later and some never absorb, just exit.

Now, this breakfast along with some carbs and a small amount of protein will get me through the day until the evening training. So, I'll have some whole grain baked bread, beans, pasta, chicken, and if it is more than 5 hours before the training - red meat and potatoes, lasagne, pasta with mince meat and 15 dkg of cheese (because I love it ).

Maybe the best thing to drink about 3 to 4 hours before training is my shake - two bananas, 2 or 3 dl of milk (you translate to gallons or pounds, I'm an european God damn it! ) and 5 or 6 egg whites with about 3 tablespoons of dextrose (grape sugar). That is a power booster.

NEVER eat heavy food before or after training, your stomach will show you why if you do. When you come to training (at least that much counts for me) you must be bordering hunger. So nothing will give you gases, will make you puke or give you the runs when you do very extensive workout.

After the workout... I say Whey protein with dextrose (about 3 spoons) within 30 minutes. Every bodybuilder knows this, but the difference is I'm not trying to get bigger, only to get good absorbing of the protein so it can fix all of the muscle injuries from the training. Of course it doesn't fix ALL of the injuries, but it's better than nothing.

And, before bed I drink (but I haven't done this in a while) more whey with some more egg whites. I don't use muscle building supplements because they are only protein + carbs in a 30/70% ratio. I take clean protein (Whey) and eat carbs from grains, fruit or any way I need to at that moment. I mean, carbs are everywhere and I like eating, so why substitute

This is how I do it. I personally think that training is more important than nutrition, because I don't really care how I look. I only care how I perform, so I listen to my body. When it needs something, it gives you certain cravings. Of course that it doesn't include cravings for McDonnalds, Pringles, sugar and sweets and similar. I'm talking about real food.

Eat well, eat a lot and train hard.

"This is how I do it. I personally think that training is more important than nutrition, because I don't really care how I look. I only care how I perform, so I listen to my body. When it needs something, it gives you certain cravings. Of course that it doesn't include cravings for McDonnalds, Pringles, sugar and sweets and similar. I'm talking about real food".

Im gonna have to disagree with you vstipic23. Nutrition is 70-80% of training. If you dont eat big you wont get big. Likewise if your nutrition is not proper then you wont be able to train to your fullest extent, which makes a big difference. But other than this i have a similar post workout regime as you do. Whey protein smoothie with bananas, nuts, flax seeds, lots of fruits, and milk. I also take some vitamins including fish oil. Thanks for the reply bro!