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a diet without any supplements

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stealthy
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2011/03/12 13:04:26 (permalink)

a diet without any supplements

hi all, im wondering what would be the neccessary food to replace supplements in the diet, particularly pre and post workout but more so post workout

3 reasons im thinking this, 1: just cos im interested lol, 2: when i dont have access to supps after gym and 3: (the big reason) i might start working in a hotel abroad soon with buffet brekky, lunch and dinner and i dont wanna take/get sent supps abroad

so my main question is about nutrition timing without supps, for example

what kind of carbs to have pre-workout and to have fats or low fats before workout?

and post training if i time it with the lunch or dinner buffet (or if im still in this country tescos or restaurant) what would be the food replacement for the post workout whey shake with a carb powder?? then 40mins meal later would be carbs and protein and low fat?? im talking in terms of glycogen refuelling etc etc

so basically what would a diet be like if no supps existed or was being used?
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    markfj
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    Re:a diet without any supplements 2011/03/12 14:53:52 (permalink)
    Preworkout:
    any complex carbs source/Protein source

    PWO
    Bananas are a good carb source PWO, riper ones are better... Fats are best off avoided after in a PWO meal as far as I am aware as they slow down the absorbtion rate of carbs/protein ( I think I am right in saying this)

    So Id say pretty much any complex carb/protein/fat for PPWO and for PWO something slighly higher gi carb wise, a protein source and minimal fats

     


     
    #2
    Pasty
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    Re:a diet without any supplements 2011/03/12 16:13:26 (permalink)
    Milk would be an excellent pre/post-workout beverage (even skimmed could be used intra-training if desired due to its osmolarity). Add in corn flour/sugar/ripe or dried fruit for extra carbohydrates.

    Even Chocolate milkshake :) as used in the Cockburn et al. (2008) study. 

    http://www.ingentaconnect.com/content/nrc/apnm/2008/00000033/00000004/art00017







    #3
    stealthy
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    Re:a diet without any supplements 2011/03/12 16:16:14 (permalink)
    markfj

    Preworkout:
    any complex carbs source/Protein source

    PWO
    Bananas are a good carb source PWO, riper ones are better... Fats are best off avoided after in a PWO meal as far as I am aware as they slow down the absorbtion rate of carbs/protein ( I think I am right in saying this)

    So Id say pretty much any complex carb/protein/fat for PPWO and for PWO something slighly higher gi carb wise, a protein source and minimal fats


    sounds gooooood to me!

    just tryin to think what would be available in a restaruant and if its my last meal of the day (cos id only be eating 3 meals and probs training before dinner abroad) i probably wont be able to have anything ideal tbh :( hmmmmmmm

    the meal timings for staff are like
    7-10.30 breakfast
    12.30 - 2.30 lunch
    6.30 - 10.00 dinner

    the only time i reckon i could train is before breakfast
    #4
    markfj
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    Re:a diet without any supplements 2011/03/13 01:09:16 (permalink)
    depending on the sort of restaurant I guess, most will have something like chicken or fish i'd imagine, and they will have veg/salad etc too, so wouldnt worry too much

     


     
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