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post workout meal
- Thread starter skunky
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Slyder190
New member
You need to eat more real food. I used down protein shakes as my most abundant protein source in the past, but now rely heavily on more real food. I eat eggs at least twice a dat every day, same with chicken if I'm working. Your PW shake should have protein and carbs, taken immediately after your workout. Your first PW whole food meal should be about 1 1/2 hours after that, comprised of a lean protein source (50 grams is good) and another high GI carb, such as white rice or instant oatmeal or something. I tend to keep my carbs at this meal a bit lower than my PW shake carb consumption. Hope this helps.
goldenthree
New member
Are your protein shakes whey or miscellar?
Make a huge difference why is like the sugar of protein. It is absorbed way to quickly to have any effect. I switched from whey to real food and miscellar. Made an enormous difference.
Make a huge difference why is like the sugar of protein. It is absorbed way to quickly to have any effect. I switched from whey to real food and miscellar. Made an enormous difference.
MrRTTB
New member
skunky said:
PW meal 1, high GI. PW meal 2, low to medium high. The meal befor will increase the GI for the next meal...never forget that. If you eat a super high GI meal at breakfast your nextmeal will also be affected..
take a shake with dextroso PW, r like me, PW I eat mashed potatoes + protein shake. Then 1 hour later rice and 300g meat like chickenbreaset, all low in fat.
Bulldog_10
New member
I'd limit the carbs in the PW shake. They're really unnecessary anyways, especially before bed. Just make sure you're getting a good amount of protein, both "fast-acting" whey and some slower digesting types like casein. This will help get the protein broken down fast for recovery, and also digest slowly to keep you from going into a highly catabolic state during the night.
thumper1074
New member
i`ld go with the standard 50/grams of protien/50grams of complex carbs two hours after i had my post workout shake .
musketeer
New member
VictorBR said:
I disagree, mate. When Kerry Keyes and Paul Boressen came to my gym with Ian Harrison 6 weeks out from the Arnold Classic in 1999 they said that your body was capable of absorbing 1 gram of protein per kilogram of lean bodyweight. At 100kg (about) my bodyfat is around 15% so I should be able to ingest about 85 grams of whey. Ian Harrison at a bodyweight of 280lbs or around 125kg was drinking 150g of protein and in offseason 200g of carbs right after a workout!
I'm certain that it works great. For years everybody assumed that I was on roids, but it was mainly down to this postworkout shake. The meal is often small, but if I were to only eat every three hours then I would die of starvation. I eat CONSTANTLY all day long - sipping a shake, eating a handfull of nuts, pretzels, sipping water, quick meat filled baguette.
Thats the way to really grow, screw timing your meals or measuring out for targets, smash your eating targets by never letting yourself get hungry.
Bulldog_10
New member
landser said:
Not totally true bro. People assume that you need an insulin spike after a workout to shuttle nutrients into the cells, but the workout itself is a stimulus for nutrient shuttling into the cells. So the carbs are really unnecessary. I'll agree that a small amount of high GI carbs may help a little, but it won't make much difference.
landser
New member
Bulldog_10 said:
Well...your body is in a state of catabolism post workout, and needs to refill glycogen stores. Your body will break down muscle tissues and amino acids to make glucose, to fill these stores. You dont want this to happen, so you give your body simple sugars so as to end catabolism, and begin anabolism...this is how I see it.
TheAssholeFomerlyKnownAsDBBT
New member
Bulldog_10 said:
Your body does need those sugars post wo. Tell me your next workout is stronger if you dont eat enough carbs post wo. If you eat about, or drink, 120g or so depending on your weight post workout, your muscles just stay full, take some protein with it and youre good. The lower the carbs, the less mass your going to put on...if that's your goal
Bulldog_10
New member
The last two posts sound logical, but I've seen plenty of studies and whatnot that compare post workout meals. ALL of them have concluded that a post workout meal containing protein is just as effective as a PW meal containing protein and carbs...all other things being equal.
What carbs do is spike insulin, which then translocates glut-4 receptors to the cell surface. These glut-4 receptors allow nutrients into the cell.
It has been discovered that exercise, in and of itself, is a stimulus for translocation of the glut-4 receptors to the cell surface. This results in nutrients being shuttled into the cells.
As long as you have the protein, you should be fine. Carbs can't hurt, and I DO suggest a small amount of high GI carbs, but they aren't totally necessary for the anti-catabolic effects you're looking for.
What carbs do is spike insulin, which then translocates glut-4 receptors to the cell surface. These glut-4 receptors allow nutrients into the cell.
It has been discovered that exercise, in and of itself, is a stimulus for translocation of the glut-4 receptors to the cell surface. This results in nutrients being shuttled into the cells.
As long as you have the protein, you should be fine. Carbs can't hurt, and I DO suggest a small amount of high GI carbs, but they aren't totally necessary for the anti-catabolic effects you're looking for.
MrRTTB
New member
Th body will need the HIGH GI Carbs post workout. The amount all depends in the type of training, the duration of the training, the intensity, and of course how much carbs you ate before this training session.
If your deposits are already full during the session you will not need much carbs. If you are almost emty(empty on glycogen) you willneed a larger amount. To do it simple the amount to be taken PW is oftenset to 50g protein 50g HI GI cabs.
For example. If you have been eating at 6 and to your workout at 9 in the evening, your traiing was intense and you worked out a big muscle group/groups like Quads. You will then need a high amount(40-90g dependingon a few factors) of carbs.
It the last meal before the workout consisted of 80g carbs and this meal was eaten at 8, the training was low intense and the musclegroup was biceps, you will not need this amunt of carbs.
The easiest way to do all this is to ignore all this, eat the same amount of carbs WPW and just smile. Before bedtime eat tons of protein and go to sleep. If you are hungry then eat. I wuld rather risk a little fatgain during the night with a carb meal before bedtime than risk insomnia because of hunger(I can not sleep if I go to sleep hungry).
As always, Keep it simple.
If your deposits are already full during the session you will not need much carbs. If you are almost emty(empty on glycogen) you willneed a larger amount. To do it simple the amount to be taken PW is oftenset to 50g protein 50g HI GI cabs.
For example. If you have been eating at 6 and to your workout at 9 in the evening, your traiing was intense and you worked out a big muscle group/groups like Quads. You will then need a high amount(40-90g dependingon a few factors) of carbs.
It the last meal before the workout consisted of 80g carbs and this meal was eaten at 8, the training was low intense and the musclegroup was biceps, you will not need this amunt of carbs.
The easiest way to do all this is to ignore all this, eat the same amount of carbs WPW and just smile. Before bedtime eat tons of protein and go to sleep. If you are hungry then eat. I wuld rather risk a little fatgain during the night with a carb meal before bedtime than risk insomnia because of hunger(I can not sleep if I go to sleep hungry).
As always, Keep it simple.
JKurz1
Banned
Keeping it simple...lets say you finish training 2 hours before you crash for the night........so you slam your PW shake immidiately, drive home, shower, etc. and now it's time to crash.........what do you consume knowing you will be catching zzzs in less than 10 minutes............
