We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
As a guy who can not face breakfast other than coffee with the occasional cigar, I rely on a protein shake for after my 2 and sometimes 3 mornings/wk of powerlifting. I don't know anybody who can or wants to eat food after a morning workout.
People ought to get about 20 gms of protein after a heavy weights session, so a good breakfast for heavy lifters (but not body-builders - not talking about them) would be a couple of hard-boiled eggs unless they are trying hard to put on weight. I can't stand solid food in the morning, so I do a protein shake (from Amazon) after a lifting hour and after a very tough calisthenics class too when they include more weights.
I throw some frozen berries or a banana in the blender for a little carbs etc. I use the vegetable protein powder cuz I became lactose-intolerant. Funny, tho - I seem to tolerate ice cream just fine...but I do not need to lose any fat anyway since Mrs. BD says I am "cut". I suspect I am naturally pudgy like one of my grandpas, but that's not going to happen. My Dad was 6'4", lean, and hard as rebar, but I sadly didn't get that gene. Gotta work with what we get.
With my daily workout plan (6-7 hrs/wk), I am supposed to have two slices of chicken or meat mid-day, and an apple or some raw vegetables. I try to do that too, but any mid-day food makes me sleepy and lazy. Not good for being productive and useful.
Real athletes who workout 4+ hrs/day have entirely different nutritional demands. At Maggie's we just address us ordinary fitness folks. Sedentary people? They do not need much food at all but, curiously, they have greater appetites than active people. Probably recreational/boredom/ritual feeding. Something to do.
One caveat if you are using a protein powder that is purely plant or grain-based, such as the one shown. As far as I know, the applicable research demonstrates that the protein in such powders have much poorer biological values than animal proteins, due to lower digestibility and/or the absence of 1 or more crucial amino acids. So, 20 grams of such protein powder is not equivalent to the 20 grams you would get in whey or cassein protein powder, which is generally the standard upon which the 20 gram recommendation is based.
Whey protein does not trigger lactose intolerance reactions, you should really reconsider your protein choice because whey has been proven to be the most easily digested and assimilated form of supplemental protein.
I moved three tons of 4-9" river rock - Gabion rock, they call it - by myself today. I did it two five gallon buckets at a time to balance the load on my pectoral girdle. Biceps lifting with knees bent, walking downhill to the dump site. 15 minute rests every 90 minutes. I couldn't use a skid-steer because of terrain and landscape plant obstacles.
It's amazing what the 52-year old Scottish/German athletic build can perform with a little mind-control (stay in the now, work bite-by-bite, and don't think about the whole chore), and a goodly dinner of pork, potatoes and salad greens the night before!
-Steve in Pine, AZ
I'm 76, I lifted weights for decades. I ran everyday ands ran in races and marathons. I played most sports for years and years. I boxed for a few years. My favorite meal is breakfast; two eggs, four bacon, toast or pancakes. I like breakfast so much that when I was in the military I would eat the midnight meal, which is breakfast and then get up and eat breakfast too. I still eat breakfast at any meal when we travel if they are serving it. I also still eat four meals a day even though I don't run or lift weights anymore.
I'm one of those sedentary people. Active in my youth, but - due to knee injuries, arthritis, and the passing of time, both overweight and not active any longer.
I've tried exercise, but the effort of going, and the pain of the next day, always put me off it.
Today, I did something different. I went to the Y, and took a class - Silver Sneakers Yoga, meant for Seniors. It was great! I was the LEAST fit in the room, despite being almost 10 years younger than the next youngest.
I was able to keep up with the adaptations that the teacher suggested, and got a good workout AND a good stretch. I will definitely go back. I'd previously done Water Aerobics, and thought it a waste of time. This was worth my time.