What to eat post workout

I usually have lunch since I workout late morning. If I'm bulking it's a good amount of protein, carb, vegetable.. like a pasta dish or something. If I'm cutting it's usually chicken breast with zucchini noodles or salad. Why.. because it's lunch and I'm hungry

I just tend to eat food. Nothing specific to make it "post workout", except usually trying to have some sort of protein. Because I am tired after the workout, most of the time I will have something simple that can be thrown together with not a lot of work. But it varies based on the day. The truth is that you don't usually need anything specific after your workout. Your body responds to the food you eat all day, not just within a certain window of time.

I usually ride in the morning and then eat breakfast. When I go to the gym I go after work and then I go home and have dinner.

Lunch if I workout in the morning, dinner if I workout in the afternoon, nothing if I workout late in the evening.
Why? Because my exercise just fits in my normal day.

If I'm cycling more than about 3hrs then I eat to perform and refuel but otherwise I'm pretty relaxed about it.

Lunch number 2.

I work out at lunchtime (starting anytime between sort of 1145 am to 1pm-sh depends on work)

At 10-1030am-ish I eat a light lunch which is generally a salad or grated carrots, some sort of greenery such as cucumber, protein of some sort - usually sardines because yum and I keep stacks of cans in my office, and depending on whether i'm cutting or bulking I may add some hummus to it or some parmesan cheese or some croutons made from one piece of toast and spread some wholegrain mustard on it and chop into little squares.

Then after I work out I eat proper lunch which is generally speaking rice, beans (cooked Brazilian style, but not always with the bits of pork in it, usually without the bits of pork), meat of some sort and a vegetable or green leaf of some sort. Again, quantities vary depending on cutting or bulking. I generally follow the lunch with a dessert of some fruit, or sometimes a high protein yoghurt.

If i'm bulking or even at maintenance, it usually means I have the flexibility to have some 99% dark choc pre workout and 200ml pomegranate juice intra workout. Alas, when I'm cutting I don't have the caloric budget to fit that delicious pump-inducing luxury in.

BHFF wrote: »

I was just curious as to what you all do. More of a general question to see what others eat for some research. Thank you for responding! 5% bf is low, real low. Do you have pics up?

What sort of research are you doing?

Oatmeal with cottage cheese, vanilla protein powder and chia seeds. Sometimes some blueberries or other fruit. Aiming to get around 30 grams of protein and some carbs.

I love my protein bars post workout and a couple of hours before workouts I have complex carbs

Something with a lot of protein and carbs. Usually it's tuna & potatoes & a protein shake.