The importance of post workout meals considering we all lift weights

[cozmokramer]

For those of you that are on a LOW CARB diet I recommend EAS's low carb ready to drink protein shake.

It tastes great for a change and its got 20grams protein and just 2 carbs... both fiber....

 

[WarriorPL]

I always ate before and after work out, but never knew how important Whey was, i never bothered purchasing it because i just thought it was the same as 3/60 protein and what not. I will definately purchase a tub.

Thanks for the great post blood!


~WizKid

 

[slowmo214]

Solid food is useless after a work out...it will take hours to digest and you need the nutrients right away. Also, preworkout meals are not necessary. Some might even say it's better to be 3-5 HOURS WITHOUT EATING. Trust me, you won't feel weak after you begin
lifting.
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The best way to recovery, hands down, is:
-Immediately post workout:
HYDROLYZED WHEY, the most expensve kind. Consume NO CARBS at this time, only the whey.

-30 min after workout:
Maltodextrine ONLY.

-60 min after workout:
Whey (ion exchange isolate, not hydrolyzed) with fruit, such as 2 bananas. You can also add a little bit of maltodextrin to the whey, if you feel the need.
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[cozmokramer]

slowmo....

thats a very good point... its much better to take in
a liquid meal instead of a solid meal after working out.

This will allow for maximum absorption in the quickest
time...

 

[latinhire]

WOW! Excellent post gentlemen,

So on a low carb, fat loss diet, post workout drink, do you reccomend a quick carb up...like in a Pure Pro recovery drink..35g carb 35g, protein.... or do you suggest just whey protein shake, 35g low carbs, an EAS Myoplex Low Carb Drink, Casseine and Whey Mix 35g.

 

[blood_drinker]

slowmo, I definetely disagree with you. While the post did say drink liquid meals, you MUST consume carbs, to spike the insulin for the longest time possible and give your musclse all they need to recover (whey is best here, as it is fastest absorbing). Then 1hr later, eat a whole foods meal. But you absolutely MUST get carbs.
The whole point of the post was liquid meals, like grape juice, honey, with whey.

Hope I clarified

 

[Early Riser]

Actually, since I have reached my goal of less than 8% body fat, this is my typical meal schedule:

4:45 am get up, eat about 200 cals (50 g carbs) of high GI carbs; e.g., sugar cookies, rice krispy treats, oreos, etc.

When I was in full "lose fat" mode, I would not have these early morning carbs, and would do 1 hr cardio and not eat anything till an hour after finishing. But now that I've reached my weight goal, I find the morning carbs really wake me up and make me energetic...I eat them and then wait 1/2 hour before starting my workout.


5:15 - 6:15 am Workout time; Mon & Thurs. - weight training using HIT method; Tues, Wed., Fri, Sat - 1 hr running; Sun - 15+mph bike ride (no machine), also, extra 15 min. of biking on sunday.

6:15 - 6:45am Shower, get ready for work.

7 am: 400 cal shake: 50 g protein, 1 tblsp olive oil, 1 tblsp flax oil, 1/2 cup OJ (13 g carb), 1/2 cup whole milk

9:30 am 300 cal huge NYC whole oat bagel (about 6" diameter).

12pm Lunch, 1-1/2 chicken breast, small salad, broccoli, 1 hard boiled egg;

2 pm about 250-300 cals of unsalted peanuts


5:30 pm protein bar, 280 cals, 34 g of protein (Pure Protein bar)


8:30 dinner, usually grilled tuna, swordfish, or salmon, eaten with a salad. Other nights grilled steak, chicken or burger.


I stick to it pretty regular, and even have an orea or two after dinner at night.

On Sat, I have some high GI meals, starting with french toast with eggs, bacon and sausage.


For the past 4 weeks I've maintained weight, but seem to still be losing body fat and/or builiding muscles - every week I see some other muscle appear that I never knew I had.

Anyway, this is what works for me....would like to maybe add upper body muscle - but slowly, since I'm at 167, 5'11, and I'm 36 years old.

My 2 cents.

 

[Belial]

Good post.

Quick caveat: i know you mentioned liquid fructose. That's better than solid, since the fiber in fruits will slow down digestion. however, fructose itself is a very POOR post-workout carb, since the majority of it will convert to LIVER glycogen. Very little of it actually makes it to your muscles. While this means that it can exert a good anti-catabolic effect (Keeping liver glycogen fully stocked is a good thing, as is the low blood sugar effect of fructose), it might actually be COUNTERPRODUCTIVE post-workout, since it will halt fat burning, but it won't refill muscle glycogen. Thus, you get the worst of both worlds.

 

[blood_drinker]

Belial: Youre right, Nathan corrected me already on that topic, and I stand corrected. It´s not as bad as it seems though, SOME will get to muscle glycogen, yet it is not in optimal amounts like honey would. Obviously it does halt lypolysis because of the insulin spike - but that is not much to worry about. It´s weird though, I´ve read Flex for the past few months and I´ve seen them recommending it various times.
I guess it´s because FLex is full of ghost writers, eh.

Ill edit my post above

 

[68GT350]

Blood Drinker, you must be reading my friggin mind cuz i was just gonna post this question. Thanks for the info and the pre-emptive strike!!!