Post workout food

[goldenboy]

Im sure this has been asked loadsa times before but im askin again.

whats the best thing to eat after training? im just home from gym and starving!! but I dont want to put on what I just burnt off..

[Bazooka]

eat a green salad & Bananna as well

[RDJ]

I usually take a whey protein shake with me for after workout. Milk, whey and flax / hemp oil. After that I bike home (about 10 km) and take a banana or some other fruits. They go bad quickly in my bag so I leave those at home.

[goldenboy]

ive heard alot of people using whey protein alright. good for recovery etc.

[mking]

Protein shake, liquid viatamin, and glutamine.

[BlackWater]

Protein shake (whey), fruit of some kind and some flax seed oil.

[El Puma]

I'm going the cheap route. Boiled eggs,whole grain bread with tuna and non fat milk.

[Koa]

Whey and waxy maize starch mixture, or other quick carb along with a multi.

Its important to have something like this within around 20 minutes of your workout.. Your body is in an anabolic state and your muscles are basically begging for some carbs and protein to recover.. If you wait too long your body goes catabolic and it will take longer for you to recover.

[joekirkbycobra]

drink whey within 30min of workout then have a tuna salad l8er

[Koa]

Part of what most people miss for post workout, immediately after are the carbs.. Your body needs carbs as well.. Whey protein is easy to absorb, which is why its ideal after workout. So would a simple carb.. Quickly absorbed and locked into the muscle while the muscle is asking for it.. Helps for quicker recovery and size gain. Not talking about a ton of carbs, 20-25 grams to your 25 grams of whey protein.

[Brighton bomber]

Usually whey protein with a banana or some yoghurt. Got to have a mix of protein and simple carbs.

[scott c]

Part of what most people miss for post workout, immediately after are the carbs.. Your body needs carbs as well.. Whey protein is easy to absorb, which is why its ideal after workout. So would a simple carb.. Quickly absorbed and locked into the muscle while the muscle is asking for it.. Helps for quicker recovery and size gain. Not talking about a ton of carbs, 20-25 grams to your 25 grams of whey protein.

Nail on the head. Jelly babies, jelly (before or after its been made up), wine gums etc.

Then over the next two hours start to introduce more complex carbs. Avoid fruit and bananas straight after. Bananas take about 4 hours to digest and fruits acidity and fructose isn't a great post work out combo unless its been an "easy" session.

Protein is best left until about 2 hours after training(I know the packets say straight after but I also know that mars bar reckon there milk shake is good for recovery after one undergrad did some work on it a few years back!) Don't forget to check how much you weigh etc when deciding how much of your shake to have. Alot of them have enough protein in one serving for 2 people if your not a heavy weight.

Another biggie is getting an electrolite drink in to your system rather than just plain water which can actually dehydrate you further if your in a state of electrolite distrubance.

[Pivot_blow]

whey protein a banana and a tuna fish sandwhich or two

[RDJ]

Nail on the head. Jelly babies, jelly (before or after its been made up), wine gums etc.

Then over the next two hours start to introduce more complex carbs. Avoid fruit and bananas straight after. Bananas take about 4 hours to digest and fruits acidity and fructose isn't a great post work out combo unless its been an "easy" session.

Protein is best left until about 2 hours after training(I know the packets say straight after but I also know that mars bar reckon there milk shake is good for recovery after one undergrad did some work on it a few years back!) Don't forget to check how much you weigh etc when deciding how much of your shake to have. Alot of them have enough protein in one serving for 2 people if your not a heavy weight.

Another biggie is getting an electrolite drink in to your system rather than just plain water which can actually dehydrate you further if your in a state of electrolite distrubance.

Electrolite drinks, wine gums and mars bars instead of fruit :nut

Half of the sugar in a banana is glucose by the way. The other half goes through the liver first. The banana also contains many minerals needed.

[Youngblood]

Where did you get the info. suggesting protein supplements are best left until 2 hours after workout for recovery? It is virtually useless by then for recovery, and a catabolic state in someone with little body fat is already likely under way if you haven't had the proper food atleast.

[stevexx28]

Whey and waxy maize starch mixture, or other quick carb along with a multi.

Its important to have something like this within around 20 minutes of your workout.. Your body is in an anabolic state and your muscles are basically begging for some carbs and protein to recover.. If you wait too long your body goes catabolic and it will take longer for you to recover.

Question: Is the fast carb and protein after workout only a muclebuilding technique or is it an overall fitness/recovery thing? Cause I always read in bodybuilding articles to have fast, high glycemic carbs after your workout as well as fast digesting lean protein, but these were Mass building diet tips and most Off season(bulking) diets add on a little fat with the muscle. Im trying to eat as much complex carbs as possible, even after workouts to minimize fat/weight gain, or should i just have quick carbs anyway post training?

[RDJ]

"Complex" carbs (even a worthless source like starch contains complex carbs) do not put on more or less weight than simple sugars, they both provide the same amount of calories.

Here's a better idea for carbohydrate intake. Make sure the source is as rich of fibers, minerals and vitamins as possible. The whole glycemic index thing is bullshit if you ask me. Insulin is not a bad thing, it's just a signal for muscles that glucose is on its way. It's only bad if the muscles have no use for it, in other words, if you're an overeating fat ass.

[AK-47]

Nail on the head. Jelly babies, jelly (before or after its been made up), wine gums etc.

Then over the next two hours start to introduce more complex carbs. Avoid fruit and bananas straight after. Bananas take about 4 hours to digest and fruits acidity and fructose isn't a great post work out combo unless its been an "easy" session.

Protein is best left until about 2 hours after training(I know the packets say straight after but I also know that mars bar reckon there milk shake is good for recovery after one undergrad did some work on it a few years back!) Don't forget to check how much you weigh etc when deciding how much of your shake to have. Alot of them have enough protein in one serving for 2 people if your not a heavy weight.

Another biggie is getting an electrolite drink in to your system rather than just plain water which can actually dehydrate you further if your in a state of electrolite distrubance.

I heard banana is good because its a fast release of glucose?!

[Koa]

Question: Is the fast carb and protein after workout only a muclebuilding technique or is it an overall fitness/recovery thing? Cause I always read in bodybuilding articles to have fast, high glycemic carbs after your workout as well as fast digesting lean protein, but these were Mass building diet tips and most Off season(bulking) diets add on a little fat with the muscle. Im trying to eat as much complex carbs as possible, even after workouts to minimize fat/weight gain, or should i just have quick carbs anyway post training? You could mix it up.. Like consume 20g of simple carbs with your 25-30 grams of protein.. The whole point of messing with complex and simple carbs is the rate at which they get into your bloodstream.. Think of Casein protein and complex carbs as food that will sit in your gut and slow drip into your system, where whey and simple carbs are like turning on a faucet to turn out a fire. You can use both to your advantage.. What you want to do is extinguish the hypothetical fire without causing a flood. You do too much and your body will just store it.. You want to provide your body with everything it can handle, but not more or less... Its better to gain a little fat in the process of bulking, if bulking is your goal than to not gain bulk out of fear of gaining fat.. I use Optimum Casein as my staple protein shake, and only use optimum whey right after I work out for example..

[Brighton bomber]

The whole glycemic index thing is bullshit if you ask me.



Tell that to my dad and best friend who are diabetic and follow a low GI diet.

I personally follow a low GI diet myself as I will probably be diagnosed with diabetes at some point myself as it is genetic and have found it very effective in controlling my weight and staying generally very healthy. I stopped training for 4 months but kept the diet going and when I started training again my resting heart rate had gone up but was still only 50 beats per minute and I could easily run 5km despite having done no cardio for months. But that's just my personaly experience.

[Brighton bomber]

I heard banana is good because its a fast release of glucose?!

Thats what I have heard as well. And if we are wrong then somebody better tell all those tennis players that eat Banana's in between sets that they're wasting their time.

[RDJ]

Tell that to my dad and best friend who are diabetic and follow a low GI diet.
It's different for diabetic people for the same insulin related reasons. For non-diabetic, non-fat people, insulin is not something to worry about.

[Brighton bomber]

It's different for diabetic people for the same insulin related reasons. For non-diabetic, non-fat people, insulin is not something to worry about.

Very true but by you calling it bullshit you completely undermine the fact it is a very healthy diet that would benefit most people, not just diabetics, when compared to the average persons diet. While the whole simple carbs versus complex carbs issue is debatable the health benefits are not.

[Koa]

How is the simple carbs vs the complex carbs even debatable?

We already know the body can only assimilate so much at a time/ per serving. Its like having a fish tank, taking into consideration that 2 gallons will evaporate within the month, and putting in an extra two gallons after you just filled it to the rim..

Better to break that two gallons up within the month and add it when needed.. Hope this example makes sense.. There is nothing really debatable about how quickly they are assimilated, and where extra calories go when unused. If you are super active and young, those calories may not make a bit of difference.. But when you start hitting the age of 27+, those extra calories just start to pack on.. I know, I've been working my extra calories off for the last 6 months. Going to be 30 in a week..

[Brighton bomber]

How is the simple carbs vs the complex carbs even debatable?

We already know the body can only assimilate so much at a time/ per serving. Its like having a fish tank, taking into consideration that 2 gallons will evaporate within the month, and putting in an extra two gallons after you just filled it to the rim..

Better to break that two gallons up within the month and add it when needed.. Hope this example makes sense.. There is nothing really debatable about how quickly they are assimilated, and where extra calories go when unused. If you are super active and young, those calories may not make a bit of difference.. But when you start hitting the age of 27+, those extra calories just start to pack on.. I know, I've been working my extra calories off for the last 6 months. Going to be 30 in a week..

I personally am an advocate of a low GI diet and therefore avoid simple carbs as I have had good results with it. But there have been numerous studies with varying results. I think it makes perfect sense which your analogy supports.

But some do question it's validity stating that in the course of the day as long as the overall calorific intake is the same there is no difference wether those calories are made up of simple or complex carbs.

[RDJ]

Very true but by you calling it bullshit you completely undermine the fact it is a very healthy diet that would benefit most people, not just diabetics, when compared to the average persons diet. While the whole simple carbs versus complex carbs issue is debatable the health benefits are not.
That what is a healthy diet? Avoiding simple sugars has nothing to do with being healthy or not. It's just possible to eat rich simple sugars (fruits) as it is to eat rich complex carbs (veggies).

[RDJ]

How is the simple carbs vs the complex carbs even debatable?

We already know the body can only assimilate so much at a time/ per serving. Its like having a fish tank, taking into consideration that 2 gallons will evaporate within the month, and putting in an extra two gallons after you just filled it to the rim..
Simple sugars = pooring in two gallons at once.
Complex carbs = pooring in two gallons slowly over an hour.

They provide the same amount of calories, it does not matter one bit unless you are over eating and fat. Yes one will result in a sudden spike of insulin, but that's ok as long as your muscles can put the glucose to use.

I'm 32, but calories still go to the same place as they did before; to the muscles if there's room, otherwise your blood sugar level will rise, and if that's not possible either they will be converted to fat. Simple or complex, there's no difference.

[Koa]

Both are good, its simply how you time them..

I don't think anyone would argue for instance, that its best to eat all you can for the day in one sitting. Thing is, even for diabetics, if you get stuck in traffic and end up being very late for a meal, there is a place for something like an orange which will spike your blood sugar and bring you back from lethargy.

An aspect of diet is timing your meals and spacing them throughout the day.

[Koa]

Simple sugars = pooring in two gallons at once.
Complex carbs = pooring in two gallons slowly over an hour.

They provide the same amount of calories, it does not matter one bit unless you are over eating and fat. Yes one will result in a sudden spike of insulin, but that's ok as long as your muscles can put the glucose to use.

I'm 32, but calories still go to the same place as they did before; to the muscles if there's room, otherwise your blood sugar level will rise, and if that's not possible either they will be converted to fat. Simple or complex, there's no difference. Sure there is. You just explained it perfectly. There are times in a day when eating someting like Oatmeal is going to be more beneficial than eating something like dextrose. If your body cant use it efficiently, then its not going to do anything good for you. Eating oatmeal in a casein protein base after an intense workout isn't going to get the nutrients into your system at the ideal time.. Especially if it is digested slowly in up to 5 HOURS. After a heavy workout, you are going to want the type of nutrients that are going to hit your system within minutes of consuming them. Same with trying to have a type of recovery shake before bed time.. You arent going to want 40 g of protein and carbs that hit your system instantly or you just crap them out and they arent efficiently absorbed.. Your body can only handle so much at a time, so a slow trickle effect is much more desireable.. If it takes 5-7 hours to digest 40g of casein protein if it turns into a type of glue once consumed, its going to be more ideal to take right before bed for example.. Pretty cut and dry.. If you want to stay warm for 7 hours, you can burn a thick oak log.. Or you can burn the equivalent in weight in tinder which will burn very bright and hot for just a few minutes.. But whats the point if your going to freeze your ass off for the next 6.5 hours?

[RDJ]

Both are good, its simply how you time them..

I don't think anyone would argue for instance, that its best to eat all you can for the day in one sitting. Thing is, even for diabetics, if you get stuck in traffic and end up being very late for a meal, there is a place for something like an orange which will spike your blood sugar and bring you back from lethargy.

An aspect of diet is timing your meals and spacing them throughout the day.

Sure there is. You just explained it perfectly. There are times in a day when eating someting like Oatmeal is going to be more beneficial than eating something like dextrose. If your body cant use it efficiently, then its not going to do anything good for you. Eating oatmeal in a casein protein base after an intense workout isn't going to get the nutrients into your system at the ideal time.. Especially if it is digested slowly in up to 5 HOURS. After a heavy workout, you are going to want the type of nutrients that are going to hit your system within minutes of consuming them. Same with trying to have a type of recovery shake before bed time.. You arent going to want 40 g of protein and carbs that hit your system instantly or you just crap them out and they arent efficiently absorbed.. Your body can only handle so much at a time, so a slow trickle effect is much more desireable.. If it takes 5-7 hours to digest 40g of casein protein if it turns into a type of glue once consumed, its going to be more ideal to take right before bed for example.. Pretty cut and dry.. If you want to stay warm for 7 hours, you can burn a thick oak log.. Or you can burn the equivalent in weight in tinder which will burn very bright and hot for just a few minutes.. But whats the point if your going to freeze your ass off for the next 6.5 hours?

Agreed 100%. What I meant was there is no difference in health aspects. It does, of course, matter when you need the energy it provides.

[Brighton bomber]

That what is a healthy diet? Avoiding simple sugars has nothing to do with being healthy or not. It's just possible to eat rich simple sugars (fruits) as it is to eat rich complex carbs (veggies).

As I have mentioned I am pertaining to a GI diet, most fruit fall in to the category of being low on the GI. When adhering to a low GI diet we are mainly talking about foods that have a GI score above 55. This mainly means avoiding sugary processed foods. Though many other foods also fall in above the 55 mark that would suprise you like potatoes which are worse than most fruits, despite fruits being obviously sweeter.

[Bobby]

might have been said but you need protein for growth and recovery, high gi carbs to replenish glycogen stores and cause insulin spike, and anti oxidants help recovery too, creatine can be added for those that do not need to worry about making weight, try to keep the meal low fat as fat slows absorption which is not ideal for this meal
i take 40g protein powder in water
1 cup sultanas
5g creatine

[Koa]

I don't think the body is capable of using any more than 30 grams of whey protein, unless you are a natural beast.. Like 6'5" 220+

[Bobby]

koa, depends on your hormones, size etc..

[Thumpa50814]

I'm going the cheap route. Boiled eggs,whole grain bread with tuna and non fat milk.is that the cheap route cause i think im broke:?

[Koa]

Very cheap protein, gram for gram is Casein.. Sticks to your ribs when you consume at night time. Same basic thing as cottage cheese with less fat.. Optimum casein is cheaper gram for gram of protein than cottage cheese, and wont start rotting if you forget about it.

[wesrman]

Very cheap protein, gram for gram is Casein.. Sticks to your ribs when you consume at night time. Same basic thing as cottage cheese with less fat.. Optimum casein is cheaper gram for gram of protein than cottage cheese, and wont start rotting if you forget about it.
Casein is a slow release protein. Its great, but after a workout the body needs fast acting protein like whey.

I would suggest that you use gateorade (the powder tins are cheap) and a whey protein shake after a workout. Then eat a solid meal about an hour later.

[RDJ]

I don't understand the obsession with gatorate. You'd be much better off with a banana and a glass of water.

[wesrman]

I don't understand the obsession with gatorate. You'd be much better off with a banana and a glass of water.
Not enough sugar in one banana to replenish the carbs burned in a serious workout and the sodium from gateorade is beneficial if you sweat enough during training. Bananas are great though, i would eat one as part of the solid meal an hour after this meal.

[Youngblood]

30g whey protein 5g L-glutamine mixed in water or milk if you wish.

No longer then 10-15 mins after workouts.

[RDJ]

Not enough sugar in one banana to replenish the carbs burned in a serious workout

I meant water plus banana as alternative to gatorade, which does not contain enough sugars either. You'd still need to eat something else beside it because gatorade does not contain proteins and fats.

and the sodium from gateorade is beneficial if you sweat enough during training.

I get more than enough sodium from other sources. My post workout shake, described in an earlier post, contains as much sodium from milk as a bottle of gatorade. Also, the more salt you eat, the saltier your sweat is. It's excess salt.

Bottom line, I think gatorade is a scam.

[Shev]

The average person absorbs 95+ % of the protein from a raw egg and 80+ % from fish. Along with creatine and protein supplements it'll shorten the time taken to achieve your goals.

[freesix88]

Isn't milk the ultimate drink? It contains protein, carbs and some fat. I don't think you need expensive sports drink like gatorade (imo)

[Koa]

Isn't milk the ultimate drink? It contains protein, carbs and some fat. I don't think you need expensive sports drink like gatorade (imo)
Yeah. Still you need to drink quite a bit of it to get 25-30 grams of protein.. Better off having the parts from milk that are primarily protein, which also increases the amount of Amino acids.. Top it off, not everyone can tolerate large quantities of milk. Me for example, I drink something like a quart of milk, you best stay two rooms away from me for a few hours or smell the wrath of my indigestion.

[wesrman]

I pay $4 Canadian for a tin of gateorade that lasts like 3 weeks or so. Thats not really that expensive and milk or bananas dont have enough simple carbs to replenish all the clycogen that is burned during an intense workout.

Also you dont want much fat or fiber right after a workout. It slows down the absorption of the carbs and protein.

Drinking gateorade and a whey protein shake is the best option imo, then an hour or so later is when you want to have a solid meal with fats and fiber.