If your aim is to build muscle and maintain the lean happiness, the milk is great for PWO recovery, so immediately after your workout (pack it in a cooler or whatever), or it wouldn't hurt to do a protein shake/drink there, but being female, watch the calories and don't take something you have to pack with carbs (fruit) in order to choke it down...the flavored milk would be better in that case. Then within an hour, get a good meal with some meat or fish (like 4 oz cooked), some good fat (avacado, olive oil, or 3 macadamia nuts), and not a huge amount of carbs (I will usually do about a cup of broccoli here), plus keep the carbs low GI veggies like brocc or something along those lines.
A good time to have those other carbs, like the granola, the banana, is right after your spin class, pack it along if you like, and munch on that till you get home, then you could have a little bit more carbs with a meal after a cardio workout like that. That's going to be your best bet for taking the carbs in when you can really use them to their best advantage.
I don't eat grains and get all my fiber from veggies, so you may have to tweak the fat intake (a little lower) since you're taking in the grains...if you don't take in the grains or too many sugary fruits then you can have more dietary fat for energy without packing on the padding.
Best advice, write it all down for a while and track what happens with your measurements, your strength, and other performance goals that matter to you. If your lifts are going up and you're staying as lean as you like, you've got the energy you need, then you've got it nailed. If I'm lacking energy, I'll up the fats just a bit, a few extra nuts for the day or another teaspoon of olive oil, something like that, not a big jump..track and adjust again if needed after a few days. If I want to lean out some without crashing energy-wise, I drop the carb intake lower for a few days or a week, and leave the fat intake the same, and that will do the trick. You can gain strength bigtime if you do something like the GOMAD (gallon of milk a day) but that will also put on some fat padding and if you're not used to it, jack up your digestive system, so I would only do that if I was gearing up for a big strength contest and had time to do that then lean out to make weight...not something I'd do just for day-to-day though. I've had good luck with just the right PWO intake withing 15 mins of the workout, then just eating lean meats, good fats, low GI veggies, and just a little fruit (like 2 a day) for lunch and dinner. For breakfast, I either skip or just have a small amount of yogurt or a piece of fruit about 2 hours before I workout, maybe 2 oz of protein (meat or fish) if I know I'm lifting and won't be doing some crazy cardio workout that will have me barfing up the protein/fat, lol.
Hope that helps!
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