4th Jan 2010 menu update

Salam,

7:30am breakfast
Cappu shakes: 2F1+250ml plain water

In between
500ml teamix
1L plain water

3.30pm lunch
1/2 polisterin nasi tomato
1 pc ayam goreng
2 type veggies

In between
500ml teamix
1L plain water
1 pc jagung rebus [erkk, pc ker?]

8:00pm dinner
Cappu shakes: 2F1+250ml plain water

In between
1 glass teamix
500ml plain water

10:05pm Workout
20 minutes my-yoga-bell done today!

10:45pm post-workout drink
Cappu shakes: 2F1+250ml low fat milk
500ml plain water

Tips!

I have a tendency to workout at nite during my working days [not everyday ehem2]. I can't help it and I cannot do it as soon as I get home because I need to do my Maghrib and Isyak first; that's means I need to take a bath after a long working hours [12 hours shift]. It will be wrong to have a workout first, then dinner - in my case, having my shakes - then taking a bath, then perform my Maghrib + Isyak. It's not worth to save 1 shower and to save 1 shakes but lose 2 fardhu :-s huhuhu.

The other way round is perform Maghrib and Isyak first at kilang then go back, do a workout, have a shower, then only have dinner. But it's too late indeed. My stomach will scream hungry by that time for sure :-s. I cannot ignore my dinner to make my stomach wait until after 9pm or 10pm just to make sure I have a workout first then a post-workout drink which means merangkap my dinner as well. I just can't do that! It's too messy and complicated. So what do I do?

First, I need to know that after workout, I must have my meal or a complete menu or as simple as protien shakes to feed back my body after 'workout' my muscle. It's a must. I cannot ignore to NOT to eat after workout because workout means I use my energy, I lost a lot's of water, I get dehydrate and I just need to replenish it all back with a good choice of food. Post-workout food/drink is as important as pre-workout food/drink. I cannot do exercise with an empty stomach and I cannot let my stomach empty after I've done my workout either. The rules is: must eat after workout and to eat the right food at the right time.

Ok, I got it! Enuff the intro. Let's get back to my problem :P. After some digging, I found a conclusion that IF I have my workout at nite, I should keep below item[s] in my mind:

1- It doesn't matter when I do my workout, I just need to eat after that. Don't ignore it!

2- Make sure to have my pre-workout drink/food 1-2 hours before workout. I will not workout with an empty stomach.

3- Choose my after workout food wisely.

4- Have my post-workout food/drink within 30-60 minutes

5- I should not feel guilty if I can't find the correct time to workout and double guilty to have my post-workout drink/food after workout. My body and muscle have done their job, now it's the time to pay them back. Feed them :D.

All done! And as a result, I choose to have my Herbalife shakes tonite wahahaha :)). Let's count. It's my 3rd shakes today + 1 normal meal during lunch and 1 snack in the afternoon. Mmm... what a day >:)

Some interesting link to check out:
After Late Nite Workout: Nutrition
Should We Eat After Working Out?
Eating After Exercise - Post-Exercise Meal

Feel free to share if you guys have any additional thought and/or info :D.