- a couple of baked potatoes and a couple of scoops of cottage cheese. Find what
works best for you, and then stick with it.. You need to be able to handle the food well enough so that you can train
– minutes after the meal. en following your workout you can still
make your next scheduled meal. If you eat too much before training, or eat
some mixture of foods or specific food item that you do not handle well, that
may ruin your workout, or cause you to postpone it. at will disrupt both
your training and your feeding schedule.Post-workout meals
. Also as noted in Chapter , you need to have a protein-rich and high-carbo-
hydrate meal almost immediately after training, preferably a liquid one for
easier assimilation. (Protein alone is not adequate after training; you need
lots of carbs too.) A quart of skim milk will do a reasonable job, and you
can add skim milk powder or other enrichment. Be sure to take in plenty of
water too. Drinking enough to produce two colorless urinations during the
period after training will ensure you are hydrated following working out.
About two hours after the post-workout meal, have another quality meal.
But you may not have time for two post-workout feeds if you train in the
evening.Can you gain on a vegetarian diet?
. A vegetarian diet means different things to different people. For some it
means a diet that only excludes meat and fowl; for others it excludes fish,
too; and for some it means the exclusion of all animal products. e latter
is what I will refer to as a vegan diet, and is the purist’s interpretation of the
vegetarian approach. ese different interpretations are important because
each defines what protein sources are consumed. For example, a vegan diet
is greatly different from a lacto-ovo vegetarian diet (one that excludes flesh
but includes dairy products and eggs).Comparing the same quantity and quality of food, consuming it
over two or three meals cannot provide the benefits for muscle
building that five or, even better, six meals can. Eating many evenly
spaced meals a day is one of the big components of bodybuilding
success. Do not underestimate its importance.