Good: 8 egg whites, 2 cups oatmeal
Better: 20-gram (1 scoop) whey protein shake, 3 whole eggs, plain bagel with jelly
After ur 8 hrs sleep, u r in a Catabolic state, ur body has used most of its stored Glycogen and has turned ur muscles to break them for energy.
Plain Bagel with jelly proivdes a fast digesting Carb that will rapidly spike insulin levels.
Good: 8 oz low-fat yogurt with fruit
Better: 8 oz low-fat cottage cheese, 1 oz mixed nuts
Between meals, you want a decent dose of slow-digesting protein
low-fat cottage cheese. This will provide almost 30 g of slow-digesting protein. Adding a serving of mixed nuts will add another 5 g of protein and provide healthy fats that will serve to further slow down protein digestion.
Good: 8 oz lean hamburger on plain hamburger bun
Better: 8 oz deli turkey breast on whole-wheat bread, salad with olive oil and vinegar dressing
Good: 20-g whey protein shake, 3 slices of white bread
Better: 20-g whey protein shake, 1 large apple
White bread will give you almost 40 g of rapidly digesting carbs.
The energy you use during your workouts comes from the stored energy, such as glycogen, in your muscles. Furthermore, a fast-digesting carb will spike insulin levels, which could blunt fat burning during a workout.
The better option is an apple, which gives you 30 g of slow-digesting carbs that won’t spike insulin and will be available as fuel toward the end of your workout,
Good: 40-g whey protein shake, 2 cups cooked oatmeal
Better: Shake with 20 g whey protein and 20 g casein, and 32 oz Gatorade
the carbs in oatmeal are of the slow-digesting variety and, therefore, won’t spike insulin levels like the fast-burning sugars in Gatorade. Spiking insulin is critical immediately after a workout to drive nutrients like the amino acids from the protein shake and glucose into muscle cells. Insulin also kick-starts biochemical processes in muscle, resulting in growth.
Good: 8 oz chicken breast, 1 medium baked potato
Better: 8 oz salmon, 1 cup cooked mixed vegetables
A smarter option is fibrous carbs, such as vegetables. The mixed veggies in the “better” dinner net you only 12 g of very slow-burning carbs that also provide a variety of phytonutrients to aid muscle recovery and enhance growth.
Good: 40-g whey protein shake
Better: 40-g casein-based protein shake, 2 tablespoons peanut butter
Adding two tablespoons of peanut butter contributes an extra 8 g of protein along with healthy fats that further slow down casein digestion.
Make sure there’s a significant amount of protein in the snacks you take before and after weight-training sessions to help build and repair muscle.