need some tips plz

Hi all.

I need some meal suggestions for the days when I lift weights please. For now I'm using protein bars as supplements, but would like to eat real food to get the same effect. What should I have before I exercise and after?

Thx

I'm sure you already know that you need a mix of protein, fat and carbs before and after your work outs.... Here are some foods you can choose/mix and match for both before and after!

PROTEINS: Chicken or Turkey Breast (Grilled or Ground Burgers), Whole Eggs (Omega-3 Enriched), Salmon, Tuna, Mackerel, Sardines, Sable Fish, Halibut, Seabass, Shrimp, Scallops, Free-Ranged Red Meats (Bison, Elk, Beef, Venison, Ostrich, Etc)

CARBS: Pumpkin, Squash (Summer, Spaghetti, Acorn, Butternut), Sweet Potato, Lentils, Leafy Greens, Asparagus, Green Beans, Tomatoes, Onions, Eggplant, Leeks, Cabbage, Sea vegetables

FATS: Flaxseeds(Oil too), Hemp Seeds (Oil too), Nuts, Sesame and Poppy Seeds, Olives(Oil too), Avocado, Sun-Dried Tomatoes, Salba Seeds, Fish, Whole Eggs

*I don't list dairy or grain because I don't believe in such ingredients but I am sure others will list some of their favorites in these two categories.

Thanks :) Yeah, I already have a fairly good idea what to and what not to eat, but there are a few on that list that i haven't tried yet. I should have been more specific in asking if there were any combos of prot, carb,fat that are better than others for muscle recovery?

A protein shake right after your workout is a good idea. High quality whey protein in milk or water, a banana (high in potassium which aids muscle recovery), some cocoa powder or carob powder, and some healthy fat like flaxseed oil (very high in Omega 3's).   A perfect combination, digested quickly when your muscles are screaming for nutrition.  Other than that, eat a healthy mix of whole foods, at least 1g of protein per lb of body weight every day and that's the best thing you can do.

My thanks to both of you. I appreciate it!