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Hi, i have been making 6 meals a day, i gained some pounds, but i'm still trying to shape up my nutrition diet i will continue to search here in the forum for a better diet.

But i have a question, i changed my workout training hour, now i'm training at 7AM, so there is not too much time to eat and digest breakfast before training.

I eat an oat meal(50g) with honey before training. This is probably not a very good meal before a training, but i can't eat too much or else i may get sick.

What would you recommend for me to eat before and after the workout?

Thanks.

Best Regards.

If I were you, I eat 150ml of milk (without fat) and I add 30g fast protein with honey as energy source.

Whit this breakfast you can train after half hour about

after workout you should eat one banana and a protein source as eggs

I don't get sick on the gym by eating only the oats. What i mean is that i can't eat anything more than oats, because im afraid to get sick on the gym. And i forgot to mentioned that i take animal pak as well.

Next week i would like to join creatine, cell-teck. But it says that i must take 30min before training and avoid to eat.

Here becomes more problematic, should i get up, take cell-teck and animal pak go to the gym and when i get back, take my breakfast?

I personaly don't think it's the best ideia, but i don't want to get up at 5am to eat, and then at 6:30 take the creatine + cell-teck

Any ideas?

Thanks for the reply

The oats are solid and you digest it only after 1 hours or more...
You must take the liquid meal within protein + creatine + sugar and obviusaly the liquid (water or milk without fats) (the milk is better than water for the taste)

With this you don't get sick...

the creatine must take with a sugar surce to favour the abdsorb in the cell..
Who have you told that the creatine must take avoid eat?

P.S. you eat oats whitout milk for brakfast?

In the label says that i should take in an empty stomach (maybe during the charge week, not sure)

I cook my oats with regular milk (mid-fat).

I will change my first meal then.

Should i eat the oats after the workout? For energy recovery.

yes, whether you want eat oats so after workout..
How are you in condiction term? are you fat or thin or normal?

I have tried to day a liquid meal ... doesn't work for me :( i get too hungry and i don't perform so well in the gym.

I will eat the oats at 6PM , so i will get an hour to digest :P

Im 1.75m weight 85KG my BF is 15.2%. Okey give me a break it was christmas time, eheheh. I had a break down on my diet, silly of me, trying to recover

Should i lower my BF? i'm eating clean food, lot of protein, veggies, some carbs, and a bit of fat.

Hey guy you eat 6 times a day and if your stomach digest these all mealing's than that's good and you should have some kind of milk or juices after workout..... I think this will help you.......

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Gona share with you guys a great recipe for breakfast.

4 egg whites (natural not fried or cooked) and 1 all egg (5 eggs total)
50 Gr of oats
bit of onion for a better flavor
just a little bit of salt

There you have a nice omelet.
You can also add some tuna, for more protein.

But after this i also eat 1 or 2 coated cheese + 1 protein shake and a multi-vitamins