i need assistance too!

[pimmando k.]

could someone explain me what food/protein/whatever my body/muscles needs after my thaiboxing-class...like what would be ideal proteinshake. i' also run every know and then (5-10km). what kind of shakes should i do then?

like someone (was it you rochelle?) mentioned before, my knowledge is limited to salt, sugar and fat...

please keep your replies simple thanks,

pimmando k.

[Pete]

Try this from Vegan Bodybuilding page http://www.veganbodybuilding.org/veganb ... rcisedrink If that looks a little complicated, then just have 30 grams of protein in a pint of soya milk (or other "milk", like oat, rice etc), that should have the basics (you can take the milk, shaker & powder to training, then down it straight after training).
I'm not that knowledgeable about running nutrition, but if it's sprinting I'd go with above. If it's distance, then I'd assume the protein need would be much less, but the carb need would be higher, so you could drink one of those higher carb sports drinks or fruit juice, but I'd bow to the knowledge of one of the runners on the board on that one (i.e. I'm guessing here ).

[JP]

personally, when doing things like thai boxing which can be very hard on your muscles and surely will cause muscle tissue breakdown, i would keep the protein amount high in my post workout shake. But in contrast of the weightlifters postworkout shake, i would put more effort into getting fast absobing carbohydrates into my body as soon as possible after my training.

So for instance, have a scoop of soya protein and around 50grams of glucose or maltodextrine or fructose or something similar, depending what you can get your hands on, and mix them together.

If you don't have a hand shaker, it's definitely worth the investment of 1-2 pounds/euros. They are these plastic "bottles" with a grid on top, you put water in it, add your powders (which i keep in a separate small glass jar ready for the moment!), and shake! They are very handy little pieces of equipment.

Things like fruit are a good "postworkout" carb source as well.

Also it's important to have a good solid meal fairly soon after your training session as well.

It would be great if some runner or other endurance athlete would see this post as well though