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Adult Weight Gain Nutrition
- Thread starter NateWA
- Start date
I guess I will start. I am a big fan of whey protein shakes. These things are amazing and pack quite a nutritional punch when you make them with milk and throw in some natural peanut butter and some extra virgin olive oil. I suggest getting a shaker cup for this though. Also I really like creatine even though most of the weight you gain from it is usually water that is stored in muscle tissue (but our body is mostly water anyway so its not really "inferior" or "fake" weight), it can help to speed growth of lean body mass. The first time I tried creatine I put on about 10 pounds in a week. Ive talked about it with my doctors at my clinic and they have no problem with it. It does not cause kidney stones or problems like some people believe, but you do have to drink more water while on it to stay hydrated. Creatine will definitely make you look more bulky/ muscular though as it is expanding and swelling your muscle fibers with water.
I guess I will start. I am a big fan of whey protein shakes. These things are amazing and pack quite a nutritional punch when you make them with milk and throw in some natural peanut butter and some extra virgin olive oil. I suggest getting a shaker cup for this though. Also I really like creatine even though most of the weight you gain from it is usually water that is stored in muscle tissue (but our body is mostly water anyway so its not really "inferior" or "fake" weight), it can help to speed growth of lean body mass. The first time I tried creatine I put on about 10 pounds in a week. Ive talked about it with my doctors at my clinic and they have no problem with it. It does not cause kidney stones or problems like some people believe, but you do have to drink more water while on it to stay hydrated. Creatine will definitely make you look more bulky/ muscular though as it is expanding and swelling your muscle fibers with water.
I guess I will start. I am a big fan of whey protein shakes. These things are amazing and pack quite a nutritional punch when you make them with milk and throw in some natural peanut butter and some extra virgin olive oil. I suggest getting a shaker cup for this though. Also I really like creatine even though most of the weight you gain from it is usually water that is stored in muscle tissue (but our body is mostly water anyway so its not really "inferior" or "fake" weight), it can help to speed growth of lean body mass. The first time I tried creatine I put on about 10 pounds in a week. Ive talked about it with my doctors at my clinic and they have no problem with it. It does not cause kidney stones or problems like some people believe, but you do have to drink more water while on it to stay hydrated. Creatine will definitely make you look more bulky/ muscular though as it is expanding and swelling your muscle fibers with water.
I guess I will start. I am a big fan of whey protein shakes. These things are amazing and pack quite a nutritional punch when you make them with milk and throw in some natural peanut butter and some extra virgin olive oil. I suggest getting a shaker cup for this though. Also I really like creatine even though most of the weight you gain from it is usually water that is stored in muscle tissue (but our body is mostly water anyway so its not really "inferior" or "fake" weight), it can help to speed growth of lean body mass. The first time I tried creatine I put on about 10 pounds in a week. Ive talked about it with my doctors at my clinic and they have no problem with it. It does not cause kidney stones or problems like some people believe, but you do have to drink more water while on it to stay hydrated. Creatine will definitely make you look more bulky/ muscular though as it is expanding and swelling your muscle fibers with water.
I guess I will start. I am a big fan of whey protein shakes. These things are amazing and pack quite a nutritional punch when you make them with milk and throw in some natural peanut butter and some extra virgin olive oil. I suggest getting a shaker cup for this though. Also I really like creatine even though most of the weight you gain from it is usually water that is stored in muscle tissue (but our body is mostly water anyway so its not really "inferior" or "fake" weight), it can help to speed growth of lean body mass. The first time I tried creatine I put on about 10 pounds in a week. Ive talked about it with my doctors at my clinic and they have no problem with it. It does not cause kidney stones or problems like some people believe, but you do have to drink more water while on it to stay hydrated. Creatine will definitely make you look more bulky/ muscular though as it is expanding and swelling your muscle fibers with water.
Another thing I suggest is drinking a protein shake or eating some protein right before you go to sleep. and doing the same as soon as you wake up.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Another thing I suggest is drinking a protein shake or eating some protein right before you go to sleep. and doing the same as soon as you wake up.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Another thing I suggest is drinking a protein shake or eating some protein right before you go to sleep. and doing the same as soon as you wake up.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Another thing I suggest is drinking a protein shake or eating some protein right before you go to sleep. and doing the same as soon as you wake up.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
Some benefits of Weight/ Strength training I have personally experienced:
-Weight Gain (lean body mass increase not fat gain)
-Strength increase
-increased energy throughout the day
-better sleep at night
-increased lung function
-increased appetite
-I look better
-I feel better
-And it is also a great stress/ anger reliever
If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
Last but not least..
Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Another thing I suggest is drinking a protein shake or eating some protein right before you go to sleep. and doing the same as soon as you wake up.
<br />
<br />Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
<br />
<br />I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
<br />
<br />Some benefits of Weight/ Strength training I have personally experienced:
<br />
<br />-Weight Gain (lean body mass increase not fat gain)
<br />-Strength increase
<br />-increased energy throughout the day
<br />-better sleep at night
<br />-increased lung function
<br />-increased appetite
<br />-I look better
<br />-I feel better
<br />-And it is also a great stress/ anger reliever
<br />
<br />If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
<br />
<br />Last but not least..
<br />
<br />Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
<br />
<br />Definitely don't be afraid of eating carbs I have found that the only way I can gain weight is when I eat a lot of carbs and protein.
<br />
<br />I highly recommend starting a weight or strength training program this helps you out in so many ways everyone with CF should be doing this.
<br />
<br />Some benefits of Weight/ Strength training I have personally experienced:
<br />
<br />-Weight Gain (lean body mass increase not fat gain)
<br />-Strength increase
<br />-increased energy throughout the day
<br />-better sleep at night
<br />-increased lung function
<br />-increased appetite
<br />-I look better
<br />-I feel better
<br />-And it is also a great stress/ anger reliever
<br />
<br />If you are not currently doing this, start now, it doesnt matter if you are a man or a woman you will never regret it.
<br />
<br />Last but not least..
<br />
<br />Since you are already a member of this forum I suggest joining a body building forum, I know you are saying "Bodybuilding? why would I do that?" the answer is simple there are so many knowledgeable people on there that have tried so many different things to get bigger. There are countless recipes and other excellent pieces of information that you can put to use in your daily life. I have learned a lot about nutrition through these forums that I benefit from every day.
Fancymushroom
New member
Hey Nate, I see you found another way to advocate the whey protein <img src="i/expressions/face-icon-small-wink.gif" border="0">
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Fancymushroom
New member
Hey Nate, I see you found another way to advocate the whey protein <img src="i/expressions/face-icon-small-wink.gif" border="0">
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Fancymushroom
New member
Hey Nate, I see you found another way to advocate the whey protein <img src="i/expressions/face-icon-small-wink.gif" border="0">
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Fancymushroom
New member
Hey Nate, I see you found another way to advocate the whey protein <img src="i/expressions/face-icon-small-wink.gif" border="0">
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
Fancymushroom
New member
Hey Nate, I see you found another way to advocate the whey protein <img src="i/expressions/face-icon-small-wink.gif" border="0">
<br />
<br />Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
<br />
<br />One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
<br />I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
<br />
<br />I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
<br />
<br />I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
<br />
<br />Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.
<br />
<br />Good idea for a thread to compile all our ideas. Less ambiguous than mine <img src="i/expressions/face-icon-small-confused.gif" border="0">
<br />
<br />One of my fave weight gain foods is peanut butter on or in everything, but I guess that's not anything new.
<br />I add loads of dried fruit and nuts to my cereal, always drink milk with snacks. (I don't so much with meals as I get too full!)
<br />
<br />I take advantage of when I feel hungry, which is often when dinner is long gone before going to bed. I'll have some peanut butter on toast/ ice cream/ nepro fortisip drink with a banana/ bowl of cereal
<br />
<br />I always eat within an hour of excercise, something like a milkshake, bag of peanuts and orange juice, or fruit salad with yoghurt and seeds. Like you were saying, this speeds up recovery alot and you're more likely to store those calories as muscle and glycogen than just extra fat.
<br />
<br />Sometimes I don't always fancy starchy foods with every meal cause they're so filling, so if I just want say a chicken salad, I make sure that I have loads of dark leafy veg in it, then grill the chicken and have at least two tbs of oil or dressing as well as some cheese or pinenuts on top. I figure that the olive oil provides at least as much energy as two slices of bread, but it doesn't bulk the plate out as much.