what to avoid

[anthrax]

After your workout you want to generate an insulin spike so that the amino acids from your shake could be used to repair and create "muscles"

Fat will delay and lower this insulin spike

Not good

so wait for 1 hour before taking any fat

 

[sawastea]

After your workout you want to generate an insulin spike so that the amino acids from your shake could be used to repair and create "muscles"

Fat will delay and lower this insulin spike

Not good

so wait for 1 hour before taking any fat

I'd personally wait a little more...My immediate PWO nutrition is a 2:1 carb to protein shake and my first meal afterwards is another carb/protein meal about an hour afterwards...Any meal after that make it protein/fat (prob 3 hrs after workout...)

Of course, everything is dependant on WHEN you workout as well. Personally, I workout around 6pm so everything is justified

* Olive oil
* Flax oil
* Omega 3's

You can supply them WHENEVER you want, just not pre and post workout nutrition, IMHO

 

[Nonerz]

you shouldn't put flax in your p/wo shake if that's what you are doing. You should avoid fats after a workout. have the flax with the tuna at lunch or something.

why? is good fat not "good" when eaten after training?

-edit-
I just read Anthrax's post...but what if you don't have a protein shake Post Workout every time? or should I?

 

[LeeJunFan]

well i have decided to get all my good fats in the day before my workout and just stick to protein after!

 

[sawastea]

well i have decided to get all my good fats in the day before my workout and just stick to protein after!

LeeJunFan, what about your carb intake pre and post-workout? Not to beat a dead horse here but you want energy to fuel your workout and you will not get that energy from fats. Stick to a low GI (Glycemix Index) carb source about 30-45 min prior to your training. Some people have an apple. Personally, I prefer oatmeal with a bit of protein powder. Others might take some dextrose and protein prior to spike their insulin. The only times fat are not adviseable are pre and post workout, in addition to the PWO meal AFTER your PWO shake...

 

[anthrax]

why? is good fat not "good" when eaten after training?

"Good" fats are useful and you need some every day
But, just after training is NOT the best time to take them
can't you take them before or after ?

-edit-
I just read Anthrax's post...but what if you don't have a protein shake Post Workout every time? or should I?

Taking a protein shake post workout will help anabolism when you're bulking and prevents too much catabolism when you're on a cutting phase (or after cardio)

Training w/o a proper nutrition will slow down your gains (either while bulking or cutting)

 

[Tom Treutlein]

Don't mix fats with your post-workout shake. Have 75 grams of Dextrose along with 40 grams of whey protein. That's what I do, anyway.

Fat will slow the absorption. If you're using whey shakes in replacements for meals throughout the day, have olive oil with those so you can have the whey act as a slower digesting protein.

The good fats are good all the time, just not ideal for post-workout when you want immediate intake of protein by the muscle tissue.

 

[JKurz1]

Eassy....I never said it was my p/o shake....just a mid-am shake...I usually go meal, shake, meal, shake, etc..........Fats are FINE pre-workout......actually, my choice with some whey....but, correct, not P/o............