Quote:
Originally Posted by TheSutterDynasty
Anything with a 3:1 carbs : protein ratio is an ideal recovery snack immediately after exercise or physical exertion. Chocolate milk is certainly a popular one.
And yes, you are correct in saying it's likely a placebo thing. Recovery supplements likely (probably) pale in comparison to 3:1 carbs : protein, since that's what actual, scientific evidence recommends.
Don't get away from the essence of what a recovery drink is and does. A quick boost to energy levels and something to help initiate recovery (ie from microtears) is what you're looking for, not eating half your caloric intake along with a host of supplements in one serving. Again, I recommend the 3:1 carbs : protein snack, followed by a meal 1-2 hours after.
|
Endurox is a 4:1 carb
rotein drink. Thanks for the info.
Quote:
|
Originally Posted by united
If you are trying to make good healthy gains you should be trying to exceed your calorie usage by 300-500 calories per day as well as maintaining a healthy diet of roughly 40% protein/40% carbohydrates/20% fat (good fat). You can find all the nutritional information on the food or websites.
You should eat several small meals per day, which you are doing.
To estimate how many calories you should consume there are some basic calculators to give you a rough idea. Perhaps someone else knows a better method than I do and can chime in.
Calculate your BMI here:
http://www.bodybuilding.com/fun/bmr_calculator.htm
add that to,
Your estimated daily activity level
http://www.bodybuilding.com/fun/calories.htm
and add 500 calories to that. |
This is what I get:
BMR: 2,668 kcal/day
When I work out: 400 calories
plus: 500 calories
= 3,568 calories / day
There's no way i'm getting that many calories a day, and I don't think it's even possible for me to eat that much. I'm probably getting maybe 2,500 calories/day. Maybe.
The problem with me is I just don't know what else to eat. I may have to take a good look at my diet and see what else I can add. because I know there are certain points in my day in which i'm hungry, but I can't cook 6 meals a day. We all have stuff to do and work to go to. That's why most of my 5 or 6 meals are prepared ahead of time or are things that can be stored or made easily.