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do i want gatorade with my protein post workout
- Thread starter Sub-Zero
- Start date
silverbackn
New member
This totally depends on your goals.SublimeZM said:
silverbackn
New member
You definitely need those carbs post-workout. Your body will not store bodyfat after a workout, the more intense your workout and the more muscle mass you have the higher your carbs need to be. I have been as high as 250 grams post-workout.SublimeZM said:
U
UA_Iron
Guest
mrplunkey said:
completely wrong.
U
UA_Iron
Guest
SublimeZM said:
I just felt like arguing with mrplunkey.
You could probably take up to 70g simple carbs post workout and not get fat (well fatter than you already are, fatty).
mrplunkey
New member
You take the sugar to drive your body back into an anabolic state and to replentish glycogen stores that you've used during exercise. Then the protein behind it (use something fast, like whey) for your body to rebuild muscles with.SublimeZM said:
Protein or fat slows down the sugar absorbtion rate, and you don't want that. You want a big-ass insulin spike.
good to know man.mrplunkey said:
so should i have gatorade powder right after i workout, then get home and have my protein like 20-30 min later?
then when should i eat my pw meal, like an hour later? i normally eat every 2-3 hours but i figure since it all is fast acting an hour after for pw meal is good?
mrplunkey
New member
1) 40ish grams of simple sugar immediately after your workout. If you do creatine post-workout, do it now. Avoid protein and fat, as this will stretch-out the insulin spike you get from the sugar.
2) Then, 20-30 minutes later hit 40g-60g of fast-digesting protein, such as whey.
3) After that, if you can, sleep. It makes a huge anabolic difference.
4) Your next meal should be when you are hungry. If you've waited at least 1-2 hours post-sugar hit, a fat/protein/carb combination is fine. Really you just want to avoid fats while you still have your sugar buzz from step (1)
2) Then, 20-30 minutes later hit 40g-60g of fast-digesting protein, such as whey.
3) After that, if you can, sleep. It makes a huge anabolic difference.
4) Your next meal should be when you are hungry. If you've waited at least 1-2 hours post-sugar hit, a fat/protein/carb combination is fine. Really you just want to avoid fats while you still have your sugar buzz from step (1)
so how doe sthis sound.mrplunkey said:
waht you said right when i finish lifting at gym, then my house is like 15 minutes away but it takes a bit to walk to car traffic etc, well say i get my protein in 20 minutes after. then i take a shower, get into bed, set alarm for like an hour or an hour and a half, sleep, then wake up get tuna and oatmeal, hows that sound?
Nathan
New member
Where are you guys getting this protein slows down the absorption bidness? I'm not saying it's false necessarily, since I have no studies to back myself up either, but whey is a much faster digesting protein than are caseinates. Whey is in your bloodstream right quick. I usually start sipping my gatorade around mid-way through my workout and then finish it at the end. About 10-15 minutes later I down my protein shake. About 45g of simple carbs and 40g of whey protein. I usually range from 400-500kcal post-workout in liquid form and only toggle with the carbs really. Bulking, they're higher, dieting they're lower but not usually below 40g.
Nathan
New member
SublimeZM said:
No. Sorry for the confusion. I drink IN TOTAL 45g of sugars and 40g of whey. I just space the 45g out - half during my workout cause it tastes good and tricks me into thinking I'm more powerful with temporary super strength and stuff, then I finish whatever's left at the end of my workout. I then go drink a whey shake. Then about an hour and a half later I eat a meal.
awsome!! this is like what mr plunkey was suggesting.Nathan said:
do u do the nap between pw shake and pw meal?
i cant wait till tomorrow to try this.
what do u guys normlaly have for ur pw meal?
i have been having a can of tuna and like 20g carbs worth of oatmeal
Quadsweeps Sister
New member
SublimeZM said:
You did say you are trying to gain lean mass correct?
I am pretty much NOT in agreement with much of what I am seeing here. Unless your diet is extremely lean and strict, you don't need all this sugar. Its as if you are ready to hike through the Sahara or embark on the Eco-challenge. Not trying to be sarcastic, but thats a shitload of sugar. Its not like you are going to become hypoglycemic or anything. Hell, eat a bit size snickers if you feel that way. I imagine you would be fine though. Why the heck do you need a large insulin spike immediately post workout? If you are trying to keep your metabolism high, this will surely plummet it directly into the toilet. Its really simple; keep the calories constant throughout the day, protein/carb/fat ratio correct once it is 'determined' and water intake high. Treat the body like a machine and it will respond exactly as you want it too.
Try something like a clean protein carb source post workout. A shake is fine, drinkable and fast. Beverly Mass Maker is what I have used. Drink water with a Glutamine supplement with BCAA's (branch chains) in it throughout the workout to keep your strength and energy up, catabolic effect down. I wouldn't have eaten but 3 hrs prior to workout and after post workout shake, wait another 3 hrs to eat again. Drink 1 gal of water per 100/lbs of body weight.
Nathan
New member
SublimeZM said:
20g of carbs worth of oatmeal isn';t enough I'd say. That's a 200kcal meal. How much do you weigh? If it's like 180 and you're trying to put on lean mass, I'd say shoot for around 3000kcal a day in mostly whole foods. Natural peanut butter, tuna, chicken, steak, eggs, oatmeal, rice (brown rice if you're picky about eating clean but I don't think it matters much), yams, baked potatoes, etc.
Some things are higher GI than others but if you eat it with meat and some veggies it shouldn't matter much - like the potatoe for instance. When not dieting, my "cheat" is like a trioplex bar I eat most days of the week, usualy at night. I don't eat the bar when dieting but I doubt that'd hurt you much if at all either if everything else is looking pretty good.
I also eat a lot of whole grain breads with natural peanut butter. Bread isn't ideal but it's always served me well. I eat it that too when dieting and I think with something as on the fence as whole grain bread with natural PB it doesn't much matter if your other meals are rolled oats, tuna, chicken, veggies, etc.
woah, why eat 3 hours empty stomach for workout, and then 3 hours after pw?Quadsweep's Sister said:
thats like 8 hours of not eating, when DO i eat then?
also, how much gatorade then?
jesus i was so excited and secure in what i was going to do and a pro like u had to come disagree with everyone lol, oh shit what am i gunan do
since ur here and helping me so much
what about the thign where they say not to mix carbs and fats?
what if to spike my cals alot every meal (except pw) i just had a tbsp of ANPB, (even if there was carbs in that meal) to increase my cal count alot
how would that go? what do u think
what about the thign where they say not to mix carbs and fats?
what if to spike my cals alot every meal (except pw) i just had a tbsp of ANPB, (even if there was carbs in that meal) to increase my cal count alot
how would that go? what do u think
Quadsweeps Sister
New member
SublimeZM said:
Okay - say workout is at 500pm. You ate at 200pm. You train and are drinking Glutamine w/ BCAA's during workout. You finish at 630pm, you drink PW shake (that you packed and brought with you). You eat before bed at 930-1000pm... The longest span of non-eating is usally prior to the gym. Just try to eat ~ 3-4hrs before you know you will have your PW shake. Its all time management with these meals.
I never took in gatorade during workout and neither did most anyone I worked out around or trained with. Just drank water, took a lot of Liver and Mass pills or drank Glutamine with branch chains...keeps you going until the PW shake.
You said "LEAN" mass. To have a higher ratio of lean mass, you have a lower ratio of body fat - therefore I assume you are trying to achieve that. This is why I suggest the space in the meals, the water...the removal of this sugar laden drink. You can achieve your lean mass more easily this way. I didn't mean to bungle up the works.
Nathan
New member
SublimeZM said:
Nope. Took the course but never handed my exam in since I went back to school instead. I've trained about 10 people and have written diets for about 20 I'd say. You can definitely find more technically certified advice than me here - I'm just saying what I've seen work. I've never tried some of those other diets so maybe they're miraculous what do I know. I need sugar though or I get the shakes. I also need food and find if I go more than a couple hours post-workout I get really tired and shaky. I eat and I feel better. It's especially easy to tell how food impacts when you're dieting and your calories are low and you';re trying to keep your energy levels stable throughout the day. If I fuck up and don't eat enough carbs, I feel it.
Nathan
New member
You can totally mix carbs and fats, just try to make them low gi carbs and healthy non-saturated fats primarily. natural PB is great to add to meals I think. Or just lick at a tablespoon of NPB in between meals if you want - I like to do that for extra calories and gives me something small to enjoy between meals.
Quadsweeps Sister
New member
Nathan said:
Yes.
Just as you have, he will find what works for him through your wonderful advice as well as others here. We have a great forum for that.
i thought eating frequently caused yoru metabolism to be higher?Quadsweep's Sister said:Okay - say workout is at 500pm. You ate at 200pm. You train and are drinking Glutamine w/ BCAA's during workout. You finish at 630pm, you drink PW shake (that you packed and brought with you). You eat before bed at 930-1000pm... The longest span of non-eating is usally prior to the gym. Just try to eat ~ 3-4hrs before you know you will have your PW shake. Its all time management with these meals.
I never took in gatorade during workout and neither did most anyone I worked out around or trained with. Just drank water, took a lot of Liver and Mass pills or drank Glutamine with branch chains...keeps you going until the PW shake.
You said "LEAN" mass. To have a higher ratio of lean mass, you have a lower ratio of body fat - therefore I assume you are trying to achieve that. This is why I suggest the space in the meals, the water...the removal of this sugar laden drink. You can achieve your lean mass more easily this way. I didn't mean to bungle up the works.
waht do u guys think about the ANPB idea to make me have more cals since i already eat like every 2-3 hours
i appreciate both you guys advice equally, your both very ehlpful.Quadsweep's Sister said:Yes.
Just as you have, he will find what works for him through your wonderful advice as well as others here. We have a great forum for that.
quadsweeps sis, what do u think about the ANPB thing?
and whats optimal, the anpb with my meals, or like halfway between meals, keepin mind i eat every 2-3 hrs
Quadsweeps Sister
New member
SublimeZM said:
Just try the diet first with the lower cals (I haven't seen your diet but will look at it if you like). If you are hungry 1 hr or more before your next meal, add 1-2 more ounces to each portion (lean meat, carb source). If trying to lean down - try to keep complex carbs to 1st meal, 3rd (or lunch) meal and the PW shake meal only. Don't just add ANPB to every meal. Take a more nutritional approach. If your body is hungry and increasing lean mass - it will want more of all the nutrients throughout the day which you increase by a couple ounces until you have to look at the diet again. You are ever evolving and so will your diet.
Quadsweeps Sister
New member
I have to head to bed - but i will look here tomorrow or PM me if you need help, night
well iv been stuck at 180 for about 3 months and im starting to lean up a bit, i need to add more cals,Quadsweep's Sister said:
Just try the diet first with the lower cals (I haven't seen your diet but will look at it if you like). If you are hungry 1 hr or more before your next meal, add 1-2 more ounces to each portion (lean meat, carb source). If trying to lean down - try to keep complex carbs to 1st meal, 3rd (or lunch) meal and the PW shake meal only. Don't just add ANPB to every meal. Take a more nutritional approach. If your body is hungry and increasing lean mass - it will want more of all the nutrients throughout the day which you increase by a couple ounces until you have to look at the diet again. You are ever evolving and so will your diet.
also the only fats i get are from fishoils in fishes i eat, anpb before bed, and one eggyolk in the morning, and then i guess in the meats i eat
so i get plenty of carbs and a good amnt of protein,
string_bean00
New member
sub you think a lot man
silverbackn
New member
Whey protein which is what you would always want to use post-workout is quite insulinogenic, it's not gonna slow down dextrose.mrplunkey said:
so i should get it all right when im done working out instead of getting gatorade right hwen im done and protein when i get home?silverbackn said:
also, nathan, it was partially joking. i decided cause it takes me like 45 mintues of stroking to jerk off i save it for after
