protein & carbs postworkout ?

[buffchic69]

Hello.

I need to know something. After my weight training I have my protein shake.
it consists of 260 calories, 12 gr. carbs, 44 gr. protein.

About 2-3 hours later I have a reg. meal. My question is:

Is my whey protein shake enough after training ? do I need to add some carbs with it ? When my dinner rolls around which is around 7pm, I usually have 1/2 cup rice & veggies or 1 cup of beans.

3 hours later is bedtime. so should I keep my carbs at dinnertime, or post-workout or both ?

I was thinking of having my 1/2 cup rice with my shake, and just having protein, like chicken & veggies for my carbs at dinnertime ?

What one is the best idea ?

Thanks !!!!

 

[The Shadow]

Hello.

I need to know something. After my weight training I have my protein shake.
it consists of 260 calories, 12 gr. carbs, 44 gr. protein.

About 2-3 hours later I have a reg. meal. My question is:

Is my whey protein shake enough after training ? do I need to add some carbs with it ? When my dinner rolls around which is around 7pm, I usually have 1/2 cup rice & veggies or 1 cup of beans.

3 hours later is bedtime. so should I keep my carbs at dinnertime, or post-workout or both ?

I was thinking of having my 1/2 cup rice with my shake, and just having protein, like chicken & veggies for my carbs at dinnertime ?

What one is the best idea ?

Thanks !!!!

you need 40ish protein and 30-40 ish fast carbs after a wo.




then for a food meal - protein and fat........small complex carbs

 

[alycat]

you need 40ish protein and 30-40 ish fast carbs after a wo.



My post WO protein shake only has 110 cals 22 proteins and 3 cabs.
I should add two scoops to my blender and a banana?

 

[buffchic69]

you need 40ish protein and 30-40 ish fast carbs after a wo.




then for a food meal - protein and fat........small complex carbs

Shadow, can you be more specific please, sorrry. I got my 44 protein down pat. but what equals 30-40ish fast carbs ? What food ? how much ?

what sources of complex carbs for my meal ? are green veggies, sald ok ?

Thanks !

 

[The Shadow]

Shadow, can you be more specific please, sorrry. I got my 44 protein down pat. but what equals 30-40ish fast carbs ? What food ? how much ?

what sources of complex carbs for my meal ? are green veggies, sald ok ?

Thanks !

look for a protein powder that has catrbs already in it.

in a pich mix the straight whey(no carbs) with milk or juice.


NO......Veggies are fibrous....they are ok with dinner...add in a small amount of brown rice, small potato etc

 

[buffchic69]

look for a protein powder that has catrbs already in it.

in a pich mix the straight whey(no carbs) with milk or juice.


NO......Veggies are fibrous....they are ok with dinner...add in a small amount of brown rice, small potato etc

Shadow, My protein shake already has carbs in it. 12 grams. this ok ?

for my 2-3 hour later meal, can I have green veg, & 1/2 cup brown rice even though bedtime would be only 3 hours later ?

Thanks !

 

[The Shadow]

you need 40ish protein and 30-40 ish fast carbs after a wo.




then for a food meal - protein and fat........small complex carbs

^^did you not see this?

 

[Sassy69]

The idea w/ the carbs in the post wo shake is to replenish the glycogen burned up during the training session. Plus while the body's 'burn' mechanism is still kicking at high gear, it is an optimal time for it to consume the carbs. Something you often hear about is adding maltodextrin (???) to a protein mix post wo to supply that. Other options are juice / milk / etc.

In my BB training I've looked at the post wo shake within an hour (better 1/2 hr) after the wor as support for an intense workout, but then usually look to have a real meal within an hour-ish of the shake.

 

[The Shadow]

The idea w/ the carbs in the post wo shake is to replenish the glycogen burned up during the training session. Plus while the body's 'burn' mechanism is still kicking at high gear, it is an optimal time for it to consume the carbs. Something you often hear about is adding maltodextrin (???) to a protein mix post wo to supply that. Other options are juice / milk / etc.

In my BB training I've looked at the post wo shake within an hour (better 1/2 hr) after the wor as support for an intense workout, but then usually look to have a real meal within an hour-ish of the shake.

yep.......as rememebr NO FAT in PO shake

 

[RottenWillow]

And I might humbley add that fat in your bedtime meal is of key importance.

Dietary fat significantly slows digestion, and will facilitate the slowest possible absorption of the protein in that final meal. That's important since your body wont be receiving any nutrients of any sort for 8-10 hours which is a recipe for net catabolism.