Better breakfast than this?

z304

I'm confused about what the ideal ratio of carbs to protein should be for my post-workout breakfast.

I'm working out before breakfast right now because it works well with my schedule. One thing I've started to read about and gotten very confused about is the ideal ratio of carbs to protein in post-workout meals... I've read a bunch of different "best for you" ratios (thanks internets).
My primary workout goal is to get better at running- I'm working up to running a 5k.
I'm also lifting 2-3 days/week, although gains in that regard are secondary to running ability.

Two of my typical breakfasts are:
fiber one nutty clusters, 1% cow's milk, chia seeds (I'm really not attached to this cereal, not liking it very much)
calories: 333 fat: 11 carbs: 58 protein:12 fiber:15

oatmeal, chia seeds, almond butter, no sugar added preserves (just a bit)
calories: 290 fat:14 carbs: 38 protein: 9 fiber: 9


so what's the ideal post-workout meal macro ratio, and how/what should I be eating different in the mornings?

cityruss

I wouldn't worry about ideal ratios and nutrient timing, for everyone apart from elite level competitors it matters not.

Do whatever your body responds best to.

ahoy_m8

^^I agree. There's a great pyramid graphic --wish I had the link handy-- showing what counts most (cico) and the things that you can tweak for maybe tiny improvements as you master the lower parts of the pyramid. Meal/macro timing is one of those things that makes a difference for almost no one. And breakfast in particular seems to have a wide variety of personal preferences. Some have their first meal at noon; some gotta have something within minutes of waking. I seem do best with a high fiber and protein no sugar meal--vegetable frittata, eggs on beans, etc. I normally feel hungry 2 hours later no matter what it is, but a high glycemic 1st meal will leave me even hungrier & craving carbs all day. But that's me. Experiment and do what feels best to you.

ETA http://rippedbody.jp/complete-diet-nutrition-set-up-guide/

Blueseraphchaos

I agree....i find that eating more protein after working out keeps me full. Other people find other things work better for them. If you find more protein works, hard boiled eggs, some fruit with peanut butter, and oatmeal might have a good ratio...bacon, eggs, protein bars....

But this is just my own experience, and every body responds differently

camlbella

As a track and field athlete, my strength coach recommended that after a session of lifting and running, it's essential to refuel with at least 50g of carbohydrates in order to recover properly before my next workout. I've found that when I follow this suggestion, I experience less delayed-onset muscle soreness and have more energy during the rest of the day. Oatmeal with a scoop of protein powder and 1tbsp brown sugar is my go-to post-workout breakfast. Usually comes to about 45g CHO, 31g protein, 5g fat.

z304

Hm... clearly I might need to cut back on reading random fitness websites. I want to learn as much as possible, but it sounds like I might not be finding the best sources for what's applicable to me.

ahoy_m8 I'll definitely read through that link, thanks!

camlbella I'll about kill for anything that will help my recovery and cut back on DOMS. I'm curious- about what range is your calorie intake for the day? What's your favorite protein powder?