solid food / supplement

Obviously it would not be a perfect PWO, but solid food like rice, pasta, meat, vegetables, fruits, etc. can be a good PWO if I do not take any supplements? If yes, what do you think the best carbohydrate and protein to the solid PWO? If not, what is the best supplement (only one, because I am out of money :roll: ) for PWO?

Any help is welcome, Coach, Slizzardman, Gregor, Blairbob, Ido, etc too!

Don't worry about it. The idea that you need fast acting protein and carbs PWO is just marketing hype. If you eat a normal sized meal a couple of hours before working out it will still be digesting during and after your WO.

Just eat a high protein meal with what ever carbs you normally eat and nothing bad will happen to you.

hmm... This is exactly what I do 8) , I eat about 1 hour before training and 15min after the end ... pre-workout is sandwich of turkey breast, tomato, lettuce, cheese and bread, an apple and coffee after a workout is a smoothie with skim milk and Nescau (a chocolate drink powder enriched with vitamins and minerals, the only bad thing is that it has sugar in it, but I think it is good to recover the glycogen :? ) ... any criticism is welcome

You don't need to eat a smoothie if you don't need too. A solid meal is fine. Also, solid meals digest slower, which evidence now points to slower digestion as being superior.

If you're just doing a 1-1.5 hour gymnastics workout, then glycogen replenishment isn't a concern for you.

I understand ... thanks for your help! 8)