happyscientist wrote:
I tend to not eat after a workout because it isn't convenient. However, I know that I am supposed to, and that may be the reason I get sick easily (not recovering properly). I am generally too busy after a workout to eat a meal. For example, after today's swim, I ran several errands so it was a couple hours before I could get home to eat.
So I am wondering, what does everyone do for a post workout snack to get a little protein? What is non-perishable without a ton of sugar that I could keep in the car or my desk for after a workout?
I keep a 5 lb container of whey at home and at work and use an amino acid / BCAA mix in my bottle(s) when training or cycling. I also keep a 30 to 40 gram dry powder in shaker bottle with a separate water bottle to mix following long courses on the weekends for the drive home and it buys me some time to put away gear and get cleaned up before eating a solid meal.
My work or weekday schedule M-F
Strength training 5 am - BCAA drink
Meal #1 - 30gr whey protein / 2 cups of oatmeal
Meal #2 - 24gr whey protein / protein and carb bar
Meal #3 - 30gr chicken breast / pasta veggie mix
Meal #4 - 24gm whey protein / 1/2 cup apple sauce
Endurance training 5 pm - BCAA drink
Meal #5 - 30gr meat (chicken or beef) with veggies and complex carb dinner
Pre bedtime snack - small amount of almonds and pecans
Saturday and Sunday is a little different because of the longer courses on the bike.
Not proclaiming others do this routine, but since you asked :-). I was a former successful bodybuilder years ago so I've been in this routine for many years and added cycling training in 2004. In my competitive days I was taking in closer to 2grm protein / kg of lean mass. Now at 53 and training in strength and endurance for my own brand of crossfit this still works well for my recovery.
Today's form of whey protein mixes with water so well in comparison to the 80's when it was about like drinking chalk.
When I helped others back in the day with training for competition trying to get people to get into a consistent meal schedule was the hardest to convince them, but once they started eating consistently we started seeing an acceleration in progress. Most of the time anyway. Endurance sport is tougher because being lighter is beneficial in a number of ways so it is challenging. However, it seems like small frequent meals and being consistent day to day would still be effective.