No whey protein shakes?

[Fender]

Hey guys. I just started working out and needed some nutrition advice.

Do you guys know any good recipes for making a good pre/post workout shake without using protein powder?

I'm a student and I don't exactly have enough cash to dish out a ginormous jug of whey. (I live in Hong Kong, they charge like a 100 bucks for a jar....bastids'). And if I can live without it, I'd rather not use it.

Any suggestions?

 

[Heizen]

Have you tried ordering online? I can get a 5lbs tub for the price I can get a 2lbs tub offline.

You could always try something I make occasionally.
8oz milk (2% or skim, your decision)
2-3 spoonfuls of natty peanut butter
1 spoonful of dextrose or 2 scoops of 'Instant breakfast' by carnation.
1 scoop of group up oats.

Put some ice cubes in, stick it in a blender. I don't remember the exact stats but it's something like this:
65ish grams of protein (Less if you don't use instant breakfast)
400-550 calories (" ")
I forget how many carbs it has. But it's a good mix of fast burning and slow burning carbs.

I used to use this as breakfast when I didn't have time to cook eggs or get some oatmeal going. Just realize that it has a fair amout of calories (A combination of the dex or instant breakfast and the peanut butter).

 

[IronRice]

Follow Heizen's second choice. Its the best decision buying online will have you facing huge shipping fees, hense you live in Hong Kong.

 

[i1t4yomindi]

I'd really make an effort to cook some eggs and eat them first, then have the shake that Heizen recommended. Reason being, protein is what you really need to have for post workout. In any case , I'd skip on the peanut butter. You already have dextrose and oats in there, no reason to mix it with fat. That'll take you to fat land real quick. Never have your fats and carbs together!

Aside from that, if you have time to cook, your next best choice is just to probably eat a full meal as soon as you can after working out.

Eat some steak, lean ground beef, or any other complete protein. Beef would be the best choice, but you can eat some whole eggs or maybe chicken if you want.

After you eat the protein, get down some quality carbs. Beans, whole-grain bread, whole wheat pasta.

Lastly, what I like to do after all of that is just eat a piece of fruit. Others might advocate against it because of the simple carbs but I dont think it could hurt you that bad since youre getting some quality vitamin.

The goal of the post wkrout meal is to get in some quality protein so the body can start repairing itself from a brutal workout. Don't stress too much about it if you don't have whey. It's not necessay but it is optimal if you have it.

Eat the meal as soon as you can (15-30 minutes after workout). But don't wait like 1-2 hours afterwards.

 

[Heizen]

I wouldn't say the peaut butter but there isn't much protein otherwise in that shake. It's not THAT bad considereing he just started lifting.