what amount needed?

[mad dipz]

I was just curious as to what quantities of nutrients are needed post-workout, like protein for example, for a proper muscle feed. I just don't know if too much or too little will hurt much, or if it will have no affect at all-- just get the stuff in.

 

[skacorica]

If you search around there have been some studies posted on this in the past but I would say you want to get at LEAST 20g of protein after you lift. My preferred post workout routine is to make a shake with 40g of whey in a couple cups of skim milk. It ends up being about 60g of protein. A while later I like to eat some nuts for fatty acids.

The short answer: some high glycemic carbs, some protein, and not much fat. Obviously dont OVER do it on the cals unless you want a bunch of fat with the muscle

 

[Sim882]

This is a useful link.

http://www.abcbodybuilding.com/windowofopportunity.php

Something like 40-60 grams protein; 50-100 carb depending on intensity of worout session and bodytype will do fine. Carbs should be high GI (maltodextrin and glucose). Adding skim milk though may help because its high insulin index - it sure makes the shake taste better.

I must admit though I also add a (very ripe) banana for taste which is probably not ideal, so I normally have 2 glasses of skim milk; 40 grams whey protein; 5 grams glutamine; 5 grams creatine; 1 medium banana; 30 grams dextrose. About 60 grams protein; 90 grams carbs; 0 fat.

If your working out in evening, and not going to eat again after PWO, make sure you use plenty of milk in the shake, for a longer release of protein.

 

[mad dipz]

ok thanks!

also, is it possible to work a pound off in a day even while on a bulk diet? like running alot? if so, how many calories does it take to burn off a pound? I know it's not wise to run alot while on a bulking diet, and it seems very unlikely to me that it could happen, but I'm just throwing it out there. I'm a football player.

 

[Sim882]

Are you being facetious?

A pound is 3500 calories. That would be 4 hours of running at a decent speed, 3 hours at a very good speed.

This is not going to happen. Plus, exercise of such duration will eat muscle as well as fat, e.g., Tour De France riders lose lots of muscle during the comp.

During a bulk, avoid trying to lose fat, as then your not bulking. If you need to run for fitness, ensure that you eat before and after the run to minimse muscle loss.

ok thanks!

also, is it possible to work a pound off in a day even while on a bulk diet? like running alot? if so, how many calories does it take to burn off a pound? I know it's not wise to run alot while on a bulking diet, and it seems very unlikely to me that it could happen, but I'm just throwing it out there. I'm a football player.

 

[skacorica]

Are you being facetious?

A pound is 3500 calories. That would be 4 hours of running at a decent speed, 3 hours at a very good speed.

This is not going to happen. Plus, exercise of such duration will eat muscle as well as fat, e.g., Tour De France riders lose lots of muscle during the comp.

During a bulk, avoid trying to lose fat, as then your not bulking. If you need to run for fitness, ensure that you eat before and after the run to minimse muscle loss.

No need to act like a douche bag to him, this is a place to learn, he obviously was really curious.

 

[mad dipz]

No need to act like a douche bag to him, this is a place to learn, he obviously was really curious.

no it's alright I figured I'd get some critizism for that question. like I said though, I doubt it could happen to someone who's trying to bulk, and I figured it would be a high amount of calories, but I wanted to know a number anyways.

 

[skacorica]

no it's alright I figured I'd get some critizism for that question. like I said though, I doubt it could happen to someone who's trying to bulk, and I figured it would be a high amount of calories, but I wanted to know a number anyways.

Correct me if Im wrong but what I think what you really were getting at was "can I put on muscle and lose fat at the same time?"

Personal opinion: yes you can, at least some people can. When I first started lifting hard I put on a lot of muscle and lost a ton of bodyfat, just by eating a lot of clean calories, 7X a day, lifting hard, taking good supplements (read: not gear), and doing a lot of cardio (mostly in the form of sports).

 

[Faizakafez]

Carbs do not need to be high gi

 

[skacorica]

Carbs do not need to be high gi

Half agree, half disagree....

No need to spike your blood sugar, but you want something more than fiber to replenish glycogen...

 

[Sim882]

I think this is true when people first lift also - it happened to me that I think I gained 1 in 8 weeks and lost 6-7kg of fat.

But I noticed that once fat went below 10%bf, I had to really increase my calories to gain muscle.

Correct me if Im wrong but what I think what you really were getting at was "can I put on muscle and lose fat at the same time?"

Personal opinion: yes you can, at least some people can. When I first started lifting hard I put on a lot of muscle and lost a ton of bodyfat, just by eating a lot of clean calories, 7X a day, lifting hard, taking good supplements (read: not gear), and doing a lot of cardio (mostly in the form of sports).

 

[mad dipz]

Correct me if Im wrong but what I think what you really were getting at was "can I put on muscle and lose fat at the same time?"

Personal opinion: yes you can, at least some people can. When I first started lifting hard I put on a lot of muscle and lost a ton of bodyfat, just by eating a lot of clean calories, 7X a day, lifting hard, taking good supplements (read: not gear), and doing a lot of cardio (mostly in the form of sports).

nah I wasn't getting at anything except wanting the answer to my question above. I figured it was around 1000 or so, but I guess it's higher.