Hi. Im new to the Zone and wonder how you people eat/drink after a hard workout. I usually drink about 5dl of chocolate milk (wholemilk) as i need the carbs and proteins immediately after a workout. Do you count that from your daily blocks or does this come in addition? I crossfit and have followed Paleo for a while, so im used to the post-workout "meal" to not count as your daily diet since its strictly for recovery.

The second thing on my mind is how you count your fat blocks. The fat in my diet i usually get from nuts, seeds, oils, avacado etc. and i try to keep it as "clean" as possible by not eating the bad-fat. However i feel that i reach my "quota" of fat (4 blocks) simply from the oil i use in my fryingpan for the meat and veggies. So it leaves me with almost non of the other fat sources, do you add fat in addition to the oils you use for cooking or would that simply be enough for a 4block meal?

Looking forward to hearing from you guys :)

(sorry if my English written is misspelled somewhere, ill work on that)

Best regards
René

1. You would want to count your post-workout snack as an addition to your daily blocks. You should have a 1-block snack no later than 30 minutes after a workout to replenish carbohydrate stores for energy, and to repair any muscle damage. The best thing to do is double check that you’re eating enough blocks daily with your activity level. Go to zonediet.com “tools” and “zone classic” where you’ll be able to click on the “zone blocks calculator.” This will also help to determine if you are consuming enough protein for your activity level.

2. One block of olive oil or canola oil is 1/3 of a teaspoon. An entire teaspoon of olive oil or canola oil would be considered 3 blocks, so you would still be able to add in an additional block of fat to your meals. The fat is really meant to be a “dash of fat” which is a very small amount. Another option if you want to add in additional fat to your meals is to sauté your meats and vegetables using zero-calorie cooking spray (pam is a good option) and then add in the fats after the foods are done cooking.

Beyond these recommendations we are all unique... Listen to your body. If you find better results with a slightly higher amount of Fat then add that small amount. Same goes for protein and carbs.