Y’all know I’m a “GLADiator” i.e. I do my GLAD “Lean Gains” diet for most of the year to pack on muscle without adding body fat (Glycemic Load Anabolic Diet).
I was asked recently what I eat as a post-workout meal. So today I’ll tell you about my standard “go to” meal after an intense THT workout.
By the way, this is the meal that comes AFTERÂ your post-workout shake. This does not replace your post-workout shake, it comes after that:
- Train.
- Shake immediately after (update: I now drink this during my workouts – read this)
- This meal any time within 3 hours of finishing the workout.
Before we get into the meal, make sure that if you want to make serious muscle gains, you have downloaded my free THT training package right now. THT is life-changing! Learn more about free THT training here.
For me, I keep it simple. I can meet all my post-workout needs pretty easily.
My Post-Workout Meal
This is what I like to have a lot of days:
(1) Few scoops of frozen veg (consisting of broccoli, carrots, peas, cauliflower)
(2) Couscous
(3) Butter (real natural butter, NOT margarine)
(4) Chicken (or any meat basically)
Remember that most meats are roughly 1/4 protein by weight. So to get 30g protein, you’d need about 120g chicken.
Most meats & fish are 1/4 protein by weight. So to get 30g protein, you'd need about 120g chicken Share on X
I absolutely LOVE couscous with butter melted into it! One of my favorites.
By the way, this is FAST food. It takes me 5 minutes maximum to whip this up.
So if you want something nutritious, fast and easy, try this out after your next workout.
I said above that I typically have this meal within 3 hours of finishing my workout and having my post-workout shake. For your information, I take 40g protein in the form of whey at this time.
A good rule of thumb for post-workout whey protein is 40g to kickstart recovery & growth Share on XFor my formula of how much protein you should take in your post (or intra) workout shake, see this article. But a good rule of thumb for everyone is ~40g.
MY RECOMMENDED WHEY & CREATINE
For my recommended sources of high-quality whey proteins, read this…
- In the USA get Optimum Nutrition Whey.Â
- In UK/Europe get Impact Whey from MyProtein.
And I recommend this Creatine:
- In America, get this quality, cheap creatine here.Â
- And in UK/Europe, you can get a fantastic (and cheap)Â .
NOTE: It makes no difference if you’re cutting or bulking. This is all the protein your body needs and can use in this period. No extra (or no less) is needed.
I hope this helps. And if you have any more suggestions, or even questions about your training, get in touch with me below. I’m always happy to help.
And also add me on social media here…
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And if you have any other ideas for post-workout meals, please share them with me below 😀
Click here to see what you should eat as a post-workout meal to fuel muscle growth Share on X
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Mark
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- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
Hi Mark. Your meal looks great, very similar to what I eat post workout except I have twice as much chicken. So post workout you only eat about 120g of chicken? As I go for about 250g of chicken or even more. Thats not too much?
Mark,
I thought your reccommendation was that PWO carbs were not needed. Or you were referring to immediate PWO and this is further down in time?
Regards,
Alan
I like to eat ground beef burritos with low carb tortillas. 80 grams of fat and 50 fiber 6carbs and 80 protein. Delicious and quick.
hi,
what’s a good substitute for Couscous.
thanks
what’s an ‘ideal’ MANS post workout meal? I often have rib-eye steak with broccoli and lots of butter or olive oil. Or homemade cheese burger and broccoli.
I love some teriyaki stir fry for post-workout! I make a lot of this on Sundays for my following week’s workouts. I’ll use organic teriyaki sauce (but light, just enough for flavor), with some chunks of chicken or beef. If I find some on sale….I’ll use shrimp. Fry this up with broccoli, brown rice and quinoa. Mmmmmm!!
“Remember that most meats are roughly 1/4 protein by weight. So to get 30g protein, you’d need about 120g chicken.” I didn’t know this, how awsome is that, thanks mark, makes my life much easier.
Always thought couscous was just tiny pasta, basically finely chopped spaghetti or angel hair. Isn’t it?
Have you tried quinoa in its place? Look it up. 😉
Hi Mark!
When’s the next intake to JnR?
THx
I’d use quinoa instead. More protein (and I’m wheat intolerant). There are some wonderful quinoa mixtures that aren’t too hard to prepare.
You could also go Scottish and do oatmeal and your veggies in a sheep’s stomach. Have you seen how big those Highlanders get? And my last German Shepherd Dog really seemed to bulk up on green tripe.
I tend to use a general rule for protein content, Red meats 20% protein, white meats 15% protein. There are exceptions as to where the meat comes from on the animal how much work the muscles have done etc..(some red meats are 25% or slightly higher, some white meats are 20% ) but if you use this method you will always be covered for your protein goal. So in that instance I would say 200g chicken would be closer to the mark (200g x 15% = 30g protein)
Hi Mark,
Nicely done mate! We really appreciate the updates and for myself, although I do not count calories, there is nothing like experience and instinct to get into great shape.
This combined with your tips are really taking their toll on me and I am in the best shape of my life at 42. (6’3″ 225lb 12% fat) Thankyou and best wishes to everybody following Mark
Hi Mark
What was the total weight of the couscous? How many carbs were in that portion?
Hey Mark
I am currently on the MANS diet at the moment. Do you find introducing more Carbs like on the GLAD is better for muscle/strength gain? I have read alot of info on your site about how high fat/low carb is good and I tend to agree with this and other sources. GLAD is quiet different though, and I wondered if you find advantages/disadvantages with either diets? Also do you use a particular one to achieve different results? Personally, i have low carbed for a while and my energy levels are good and my strength is good (apart from this morning when i failed on deadlifts……..but we have those day i guess) and I constantly increase reps. Problem i find is i am not increasing in size to match my strength. Your feedback would be much appreciated and if any one else has thoughts on this I am all ears.
Cheers
Chris
@Andrius. Yes 30g is enough. Remember you’d be having 40g protein in a shake immediately after the workout. So within 3 hours of the workout ending, you’d have had a total of 70g.
@Alan. I mention this in the article. This is to be eaten within 3 hours after having the post-workout shake (there are no carbs in the shake).
@Wayne. Quinoa. But it’s not as quick to cook.
@Richard. You’re right on. Or Cauliflower cheese and steak is awesome, too.
@Jason. Exactly. It’s a good rule of thumb for all meats 😀
@Paul. Yes I love quinoa too.
@Andrew. There won’t be an actual JnR intake, but I am thinking of releasing it as a book at the end of the year.
@Chris. MANS and GLAD are equally effective for adding muscle without adding fat. So it’s a personal choice depending on what suits your lifestyle and preferences more.
Lots of carbs is your on MANS diet, I don’t get it, you said no carbs after you workout. Im missing something. If you only allowed 30 g of carbs a day.. your done lol
@Dan. I have 2 “lean gains” diets: MANS and GLAD. This is a GLAD meal, it’s not for MANS. I also said, no carbs in your post-workout shake i.e. dextrose powder or any sugar. This is a solid food meal within 3 hrs of finishing that shake.
GLAD diet is here: https://musclehack.com/the-new-bodybuilding-diet-glad/
You whip up chicken in under 5 minutes?
@Ryan. Lol, the chicken is already cooked. Like almost everyone that lifts and takes their diet seriously, I cook a huge batch of chicken each time and keep it refrigerated for when I need it. Then I nuke it. It would be a massive waste of time to cook each chicken fillet from raw every time you needed it.
[TSPA question]
@Chris. I have answered your question via email – please check the address you left here for my reply.