What do you eat/drink after a w/o?

[diamonddiceclay]

Can you give me the QUCIK non-jargon filled explaination of why I need carbs after a workout? I AM looking to bulk, but I don't want to pack on the fat along with the muscle so I am trying to be VERY careful about my diet.....

the high g i carb liquid is the best thing to replenish glycogen when bulking because obsessing over carb intake is not a concern-this was advised in the book body opus by duchaine-That's why I said to use ultrafuel

 

[NY Muscle]

Can you give me the QUCIK non-jargon filled explaination of why I need carbs after a workout? I AM looking to bulk, but I don't want to pack on the fat along with the muscle so I am trying to be VERY careful about my diet.....

carbs and protein are the most important things you need to consume post w/o...you are depleted and need to replenish your glycogen stores...you NEED the carbs ESPECIALLY if you want to gain weight, a carb and protein mix is superior to either or alone...aprrox 1.5gms of carbs per every 1gm of protein post workout is ideal....this is one of the MOST important meals of the day especially when trying to maximize muscle mass.
you wont get *fat*, post workout is one of the more forgiving times of the day for meals, your insulin sensitivity is way up,so take advantage of that..your muscles will soak up the nutrients, not your adipose cells.

 

[Sassy69]

Same question ... but cutting?

 

[NY Muscle]

Same question ... but cutting?

personally id do the same MAYBE less carbs, just use the post w/o meal as your high carb meal of the day, i may go as far to say that the post w/o meal is even more important when you are dieting than gaining, since you can eat tons of carbs all day long but not while dieting. if you want to drop the carbs a little if you are doing low carbs then fine, but if you are doing close to no are no carbs then you really wont have any carbs in the post workout shake.

 

[rez]

voodoo..

im not an expert..but from experience....
im cutting, and have found since ive increased carbs im looking more cut!

after weight training i will add a high glucose drink to my water (cant have it straight..too sugary for me) and will also add a muscle gain powder...just amino acids...hardly any pro/carbs.
then 30mins later will have whey protein shake 40g pro, 2 carbs, 0 fat...and combine it with l-glutamine and a low gi carb such as oats 25g carbs.

two hours after this i will have my first proper meal.

i train in the morning...so it really revs up my metabloism..u wont get fat this way..just replenish torn muscles.

o..and since eating before training...i have noticed a big strength and nrg difference..thanks to the pros on this board

 

[diamonddiceclay]

Same question ... but cutting?

I'd just eat a high protein meal after lifting when cutting unless you lift before noon-then eat oatmeal

 

[Ceebs]

When I'm cutting, if I eat at all after a workout, generally it's half a protein/carb bar and 300 mgs of alpha lipoic acid and a few other antioxidants. When I'm massing or maintaining, I have a cup of brown rice with cubed tofu and lowfat soy cheese melted on top, or a "pudding" made from Twinlab Vegefuel and any old protein/carb shake. It may sound gross, but after a reeeally good workout I'm ravenous and I'll eat anything!

 

[Sassy69]

My trainer has me doing no protein shakes right now - just real food. Post workout is just some more l-glutamine. I've been mixing that w/ some cranberry juice just because glutamine ain't that tasty by itself. I try to wait a little bit and then eat - but last night I could've eaten my neighbor's cat because I was so hungry after the workout. Problem is that my workouts are finishing around 9 pm so the only meal left is egg whites & broccoli. I waited, ate that and then was ravenous again an hour later. I ate half a rice cake (blech) because it was the quickest thing to get in my mouth.

 

[SteelWeaver]

2 scoops whey shake with 1 banana, (and glutamine, creatine, BCAA's) then pasta with zucchini, broccoli and salsa later.

You might want to check out the thread I put up the other day "Post-w/o insulin spike bad when cutting?"