Posted by: Liza | 2008/10/27

Eating plan #45

Dear Vanessa

Thank you for your advice and I refer to #45.

1) Post workout meal

I usually have whey protein with water/milk straight after a workout, but only when I do weight training . When I get home in 20 minutes time I' ll have 75 gr of oats and 250ml of milk. Can I combine the post workout meal (whey) with this meal or should I have it directly after weight training.

2) Brown rice for lunch and supper

What amount in gram do you suggest? I usually have 75 gr of protein with it, veg and salad.


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Our expert says:
Expert ImageSports Nutrition

Hi Lisa

Pleasure for the advice! It is best to take the whey immediately after training and eat your oats a bit later – if you are hungry it is fine to eat the oats within 20 minutes of training – just give the liquid food a chance to be absorbed before you slow its absorption by adding solid food.

The portion of rice will depend on the amount of calories you need per day – usually a portion is around ½ to 1 cup for a lady.

75 g Protein is quite high – I would reduce it to 50 g and rather have the other part of that serving later as a snack. The body does not assimilate more than 50g of protein per hour.

Good luck and take care!

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