Post workout meals

[miked8c]

I am just wondering how beneficial a post workout meal is if I had already eaten a big meal 1:30-2 hourse before my workout. Since this meal is still digesting will I still get the nutrients I need for muscle recovery from the pre-wrokout meal so that I can eliminate having to eat again right after my workout. Keep in mind I will be eating, at the most, 2 hours after my workout if I scrap the immediate post workout meal.

 

[Dogfox]

eat post for insulin response which will kill the cortisol release you experienced during the mayhem before. Also to shuttle aminos to muscle

I have meal hour pre, bcaas when im beasting, and then post : 2 scoops whey immediately post. Chicken/turkey and rice when I get home. Upon completion a 2/3 serving of PB (10 grams fat).

 

[miked8c]

Yeah my bad, I've just gotten so used to posting on this board. So basically regardless of when I eat before the gym I need to eat an immediate meal after, I felt like maybe the nutrients I gained from my pre workout meal would carry over to after my lifting.

 

[caribeman]

no they are either burned or stored during your workouts

u need a post workout aswell

there prob 5 most anabolic meals in a day

breakfast
pre workout
post workout
1 hour post workout
befoe bed

you need all of them if you wnana gain the best amount of muscle

PLus 1 on this one!

 

[Dogfox]

this should be in the diet section
any ways both pre and post workout and very important

pre workout meal should be a big meal, and post workout should be the same just containing faster digesting carbs

incorrect, carbs as long as their clean and absent of lots of fibre/fat can be any speed. The above is a common misconception

 

[Dogfox]

incorrect, carbs as long as their clean and absent of lots of fibre/fat can be any speed. The above is a common misconception

Managed to dig this up from the man himself alan aragon- "it generally doesn't matter what GI your postworkout carb source is, as long as you don't neglect preworkout nutrition. Only athletes who train to glyogen depletion more than once per day might benefit from high-GI postworkout carbs. Otherwise, have the carb source of your personal preference."

and for the thread starter :


"The protocol I recommend currently is strikingly similar to the original, with a few VERY insignificant tweaks. Note that TBW = target bodyweight:

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at spiking it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe. "

All alan aragon originally posted in bb.com, hope that helps with your pre and post meals

 

[b fold the truth]

When I'm serious about gaining strength and weight...my most important meals are the 6-8 I have between waking and sleeping.

 

[SouthernLord]

When I'm serious about gaining strength and weight...my most important meals are the 6-8 I have between waking and sleeping.

This!

I remeber reading a quote from Justin Harris. To put it loosely, "If guys worried about the other six or seven meals they eat per day as much as they obsess over their pwo meal/shake. There would be a lot more massivly jacked motherfuckers walking around your local gym."

 

[SouthernLord]

This is solid. Alan is the man when it comes to nutrition.

Managed to dig this up from the man himself alan aragon- "it generally doesn't matter what GI your postworkout carb source is, as long as you don't neglect preworkout nutrition. Only athletes who train to glyogen depletion more than once per day might benefit from high-GI postworkout carbs. Otherwise, have the carb source of your personal preference."

and for the thread starter :


"The protocol I recommend currently is strikingly similar to the original, with a few VERY insignificant tweaks. Note that TBW = target bodyweight:

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at spiking it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe. "

All alan aragon originally posted in bb.com, hope that helps with your pre and post meals