Tip

[ono]

Thank you for that, I need to boost my Protein intake (although I'm beginning to take shakes.) However my primary difficulty is that I do everything on the go....Often I eat while I walk!!!!
So I need to get good foods that are easily located and get the job done!!!

If I were to put my name by one food for a boxer it would probably be oats!

How about meal replacement bars or protein bars?

Tuna is probably my main source.

I also eat fat free cottage cheese and plain organic yoghurt. To improve the taste i slice some grapes and put them in the yoghurt. The yoghurt is also a great source of slow releasing carbohydrates. It's actually lower than oatmeal on the Glycemic Index. Per 400g tub, i think there is something like 28g of protein which is good.

You only need about 150-170 grams of protein to sufficeintly bulk. I know most bodybuilding magazines go over the top and recommend 250-300....but it's really not necessary.

For your protein intake (other than meat) i'd suggest: Eggs, Yoghurt, Cottage Cheese, Tuna, Salmon, protein bars and shakes

[donnydarkoIRL]

I take a Proetein shake after my run in the morning and after training...Thats about as in depth as Hitmandonny's knowledge of bodybuilding gets!!!

From Friday on I'm integrating a new routine so I'll be Getting more into it soon.

[ono]

I take a Proetein shake after my run in the morning and after training...Thats about as in depth as Hitmandonny's knowledge of bodybuilding gets!!!

From Friday on I'm integrating a new routine so I'll be Getting more into it soon.

Straight after training (boxing, cardio or weight) you also want to take a high glucose drink such as Lucozade or Gatorade (the fizzy ones ). Depending on your weight you need roughly between 40-70grams of simple sugars to replenish glycogen stores. That's just as important as the Protein.

[donnydarkoIRL]

Usually, ten minutes after training I have a very ripe, almost brown bananna as They're full of Sugar.
The Protein drink is then usually taken 30 minutes or so after training...
Sound about right?

[gally]

Donny try maybe a salad with kidney beans, or chick peas, these are mt to faves but there are many others that are the same sorta thing works for me when i want food protein in a rush.

[donnydarkoIRL]

Gally, actually that would be exactly my thing, I've always loved salad.
I'm investigating a low fat, high protein dressing at the moment.

[gally]

Gally, actually that would be exactly my thing, I've always loved salad.
I'm investigating a low fat, high protein dressing at the moment.

want me to do a bita research for ye Donny im a chef bro and a pretty damn good 1 haha lol so might be able to find something to suit ye.

[ono]

Usually, ten minutes after training I have a very ripe, almost brown bananna as They're full of Sugar.
The Protein drink is then usually taken 30 minutes or so after training...
Sound about right?

Even tho the banana is full of sugar (fructose) it's still not absorbed as quickly as glucose...no matter how brown it is

30 mins isn't that bad. Maybe try to shorten the length of time between finishing at taking the shake but to be honest, your body isn't aware of the exact time that you've stopped training. It's just the quicker you take it, the quicker it will be absorbed....and immediately after training your body is super responsive to nutrition.

[donnydarkoIRL]

Cool Ono, I can shorten that time no problem!!!

As for the immediate after training intake, would a few glucose sweets be the ideal thing?

[ono]

Cool Ono, I can shorten that time no problem!!!

As for the immediate after training intake, would a few glucose sweets be the ideal thing?

Erm lucozade would be much better as its a liquid. You'd have to eat a fair few glucose sweets to get around 60grams of it.

Best thing to do would be too look at this table The GI Diet - Glycemic Index Traffic Light Food Chart

This explains all you need to know about GI and from this you will be able to choose the most suitable high GI solution for you after training.

Personally i go for a tin of tuna and 500ml Lucozade.

I can't afford protein powder at the minute because i'm a hobo