Hi,
Hoping I can get some help here - I have been working out since before Christmas (I have a treadmill & stationary bike plus go on jogs thru the park) I also switched up eating habits and began eating about six times a day (lots of veggies, fruits, lean proteins and whole grains.) Last week I re-joined a gym and have been really trying to push workouts to the next level by adding some light strength training, sprinting etc. I am now running into the same issue I run into every time I try to use a gym I am famished - ALL day long! I have a pre workout meal a post workout meal and nothing helps - so, I have two questions.
1. What is the best post workout snack? - I have Whey protein, for shakes but if I use that as a post workout snack I am starving an hour later (If I make it that long) I also find If I workout in the morning (which I would prefer) I am starving all day, so that leads me to next question...
2. How can I curb the general hunger? - I hate pills, so please no pill recomen.
Incase it helps here's a sample menu:
7:30am - Wakeup
8am - Steel cut oats w/ skim milk & Blackberries & a coffee
11am - About 1/2 a bag of spinich, some tomato & sauted with garlic and 3 egg whites and an apple
2pm - A salad topped w/ sauted chicken
3pm - workout until about 4pm
4pm - open faced PB&J & bannana (this is the only post-workout snack that prevents me from bingeing but it is prob. a little higher in cals then I should be )
6pm - Chicken & a couple of diff. veggies
9pm - Lentil soup (or something sweet like fruit salad and cottage cheese if I feel the need)
This is alot of food and not bad choices as far as I can see - goal is to lose weight
Thanks for your help
Christina
best post workout snack & gen hunger soloution plz...
Moderators: Boss Man, cassiegose
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cassiegose
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Re: best post workout snack & gen hunger soloution plz...
Hi there,
Post workout have the shake then within the next 30-45 minutes have some carbs too. I prefer oats after working out. Some recommend simple carbs post workout, some recommend a combination of simple and complex and some (like myself) do complex. So you could do whole grain bread with a bit of honey or whole grain cereal with sugar (frosted mini wheats) for both, or do white rice or white bread for simple, or you could do something like oatmeal, potato/sweet potato, whole grain bread, for complex carbs. Any way you do it you need carbs post workout. If you're having issues with hunger I would recommend the complex carbs as these will keep your full longer than the simple carbs.
No worries about us recommending pills for the hunger issue. Pills are not the answer. If youre having issues with being hungry then you're not eating enough... especially not enough protein. Looking at your diet I can defnitely see that you're not eating enough protein. As a general rule try to eat your weight in lbs in protein each day. So if you weigh 135 lbs, shoot for 135 grams of protein (not sure what you weigh?).
Lets tweak your diet a bit to get more protein in there.
7:30am - Wakeup
8am - 1/2 cup steel cut oats w/ skim milk, 1 whole egg, 4 eggwhites & Blackberries & a coffee
11am - About 1/2 a bag of spinich, some tomato & sauted with garlic and 6 egg whites OR 3-4 ounces lean meat and an apple
2pm - A salad topped w/ sauted chicken, 15 almonds
3pm - workout until about 4pm
4pm - open faced jelly sandwich (no pb post workout) & bannana (this is the only post-workout snack that prevents me from bingeing but it is prob. a little higher in cals then I should be ) You need these calories post workout so don't feel guilty about eating them. 6pm - Chicken & a couple of diff. veggies
9pm - Lentil soup (or something sweet like cottage cheese with stevia and peanut butter if I feel the need) (no fruit at night. Save it for morning meals. Veggies only afternoons).
Would that work for you? I think making those simple changes could help. Let me know what you think.
Cassie
Post workout have the shake then within the next 30-45 minutes have some carbs too. I prefer oats after working out. Some recommend simple carbs post workout, some recommend a combination of simple and complex and some (like myself) do complex. So you could do whole grain bread with a bit of honey or whole grain cereal with sugar (frosted mini wheats) for both, or do white rice or white bread for simple, or you could do something like oatmeal, potato/sweet potato, whole grain bread, for complex carbs. Any way you do it you need carbs post workout. If you're having issues with hunger I would recommend the complex carbs as these will keep your full longer than the simple carbs.
No worries about us recommending pills for the hunger issue. Pills are not the answer. If youre having issues with being hungry then you're not eating enough... especially not enough protein. Looking at your diet I can defnitely see that you're not eating enough protein. As a general rule try to eat your weight in lbs in protein each day. So if you weigh 135 lbs, shoot for 135 grams of protein (not sure what you weigh?).
Lets tweak your diet a bit to get more protein in there.
7:30am - Wakeup
8am - 1/2 cup steel cut oats w/ skim milk, 1 whole egg, 4 eggwhites & Blackberries & a coffee
11am - About 1/2 a bag of spinich, some tomato & sauted with garlic and 6 egg whites OR 3-4 ounces lean meat and an apple
2pm - A salad topped w/ sauted chicken, 15 almonds
3pm - workout until about 4pm
4pm - open faced jelly sandwich (no pb post workout) & bannana (this is the only post-workout snack that prevents me from bingeing but it is prob. a little higher in cals then I should be ) You need these calories post workout so don't feel guilty about eating them. 6pm - Chicken & a couple of diff. veggies
9pm - Lentil soup (or something sweet like cottage cheese with stevia and peanut butter if I feel the need) (no fruit at night. Save it for morning meals. Veggies only afternoons).
Would that work for you? I think making those simple changes could help. Let me know what you think.
Cassie
Re: best post workout snack & gen hunger soloution plz...
Unfortunately weight is at 264 right now does that change anything?
I will def. try to add the protein I didn't realize I needed, or even was allowed so much (for weight loss) that will prob help a lot with hunger & seems like the tweaks will be easy to incorporate. Thanks so much!
I will def. try to add the protein I didn't realize I needed, or even was allowed so much (for weight loss) that will prob help a lot with hunger & seems like the tweaks will be easy to incorporate. Thanks so much!
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Re: best post workout snack & gen hunger soloution plz...
Yes, in that case I would shoot for 1.5 grams of protein per pound of bodyweight using your goal weight.angel22z wrote:Unfortunately weight is at 264 right now does that change anything?
I will def. try to add the protein I didn't realize I needed, or even was allowed so much (for weight loss) that will prob help a lot with hunger & seems like the tweaks will be easy to incorporate. Thanks so much!
Yeah girl you need protein! Protein is our friend and it keeps us full longer. Eat up! It should help with the hunger a great deal.