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hundred.rights

hundred.rights

Posts : 9
Join date : 2011-01-25
Age : 30
Location : Canada

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PostSubject: Post Workout   Post Workout EmptyWed Jan 26, 2011 10:21 pm

What would be the best after a workout? Food, milk, or a protein shake?
Details if you can, please and thank you.
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raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

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PostSubject: Re: Post Workout   Post Workout EmptyWed Jan 26, 2011 10:58 pm

Some kind of protein and either fat or carbs. Fat if you don't want an insulin spike. Carbs if you do. Fats would help you lean out. Carbs would help with strength/size gains.

Milk postworkout is the most convenient and best blend in my opinion.
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ironloo

ironloo

Posts : 1626
Join date : 2010-06-21
Age : 30
Location : Glen Cove NY

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PostSubject: Re: Post Workout   Post Workout EmptyThu Jan 27, 2011 7:49 am

Now that im on the I.F. diet i train fasted, post workout i eat about 100 grams of protein with some carbs and fat this is my only meal i eat carbs. Just make sure you get enough protein after your workout, if you want to eat pre workout mix fruit, milk, and protein 30 minutes before your workout that should work.

post workout -100grams protein = 1lb. salmon.

pre workout - 1 banana, milk, brown rice protein.

You don't need to go crazy i think post workout is more important GoodLuck.
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PatMotive

PatMotive

Posts : 15
Join date : 2011-01-03
Age : 26
Location : Australia

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PostSubject: Re: Post Workout   Post Workout EmptyThu Jan 27, 2011 11:04 am

ironloo wrote:
post workout -100grams protein

Shocked That's a fair amount of protein...

Studies have shown after a really intense workout individuals should have some kind of simple carbohydrate (usually in the form of a liquid, sugary drink etc) to restore the lost glycogen within the muscles and that adding a small amount of protein to the drink will aid in muscle growth and repair.

raja wrote:
Milk postworkout is the most convenient and best blend in my opinion.

An excellent choice, it's true that body builders and such do not need massive quantities of protein post workout or even throughout the day for that matter. It's a fact that marathon runners need more protein than body builders as they are exercising at such a high intensity that they begin to utilise protein as an energy source...even the extra protein that they must consume doesn't equate to much..

I need some references, I feel like a bit of a parrot at the moment. Rolling Eyes


Last edited by PatMotive on Thu Jan 27, 2011 10:13 pm; edited 1 time in total
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hundred.rights

hundred.rights

Posts : 9
Join date : 2011-01-25
Age : 30
Location : Canada

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PostSubject: Thanks   Post Workout EmptyThu Jan 27, 2011 7:16 pm

Thank you for the input.
Very much appreciated!
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Tree-Trunk



Posts : 129
Join date : 2010-08-16

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PostSubject: Re: Post Workout   Post Workout EmptyMon Jan 31, 2011 10:03 am

Protein mixed with carbs work synergistic-ally to aid recovery. So you want carbs with your protein. Fat can slow down the digestion process so you might want to consider leaving it out of the post work feeding.

I am not sure you need 100grams of protein in one sitting. Excess will be converted into carbs anyway.

Bear in mind that exercise creates a catabolic state for your body, your post workout meal will have an anti-catabolic effect. The timing of this meal is linked to your workout feed. the further your training is from your pre-feed the sooner you might want to take the post work out food. pre hands over to post in terms of supply of nutrients. So you really need to consider both in the equation.
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DNL

DNL

Posts : 231
Join date : 2011-01-28
Age : 26
Location : Germany

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PostSubject: Re: Post Workout   Post Workout EmptyMon Jan 31, 2011 12:45 pm

After the workout I'm always doing a shake with plenty of proteins and carbs, it's healthy and yummi. A high protein intake is decreasing the regeneration time of your body a lot and carbs are just for energy Smile

Here is a recipe if someone is interested:

Lowfat quark
1 Banana
A bit Honey
Oat flakes
Milk

Just mix it together and there you go =P
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Disciple

Disciple

Posts : 4
Join date : 2011-02-17

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PostSubject: Re: Post Workout   Post Workout EmptyFri Feb 18, 2011 10:32 am

Right after my workout is done, I take a protein shake. (28 gr protein)

When I get home, I usually make dinner (Chicken & brown rice, wok with beef, Couscous & chicken, etc) Always eat lean meat, chicken is some of the best post workout foods.

If I am in a hurry, I will make scrambled eggs (3 whole eggs) and have some sandwiches with tuna and have a banana and some natural yoghurt to get some carbs in.
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mgraham404

mgraham404

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Age : 32
Location : Atlanta

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PostSubject: Re: Post Workout   Post Workout EmptyFri Feb 18, 2011 12:53 pm

raja wrote:
Milk postworkout is the most convenient and best blend in my opinion.

How much milk would you suggest and what kind of milk (skim, 2%, whole, etc.)?
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raja



Posts : 294
Join date : 2009-11-19
Location : Orlando, Florida

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PostSubject: Re: Post Workout   Post Workout EmptyFri Feb 18, 2011 5:11 pm

PatMotive wrote:
ironloo wrote:
post workout -100grams protein

Shocked That's a fair amount of protein...

Studies have shown after a really intense workout individuals should have some kind of simple carbohydrate (usually in the form of a liquid, sugary drink etc) to restore the lost glycogen within the muscles and that adding a small amount of protein to the drink will aid in muscle growth and repair.

It depends on the type of workout though. A distance runner would need more carbs than someone practicing yoga. Crossfit workouts and the like are good for glycogen depletion, but most people don't workout with that intensity. Glycogen depletion is slightly overrated in my opinion.

mgraham404 wrote:
raja wrote:
Milk postworkout is the most convenient and best blend in my opinion.

How much milk would you suggest and what kind of milk (skim, 2%, whole, etc.)?

Depends on the individual. Some people handle milk better than others(lactose intolerance, taste, body size, etc.). I like to have around a liter of whole milk postworkout.

I don't like skim or reduced fat milk.
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Tree-Trunk



Posts : 129
Join date : 2010-08-16

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PostSubject: Re: Post Workout   Post Workout EmptySat Feb 19, 2011 6:46 am

Have to agree with Raja on the milk thing. Can be a great source of protein but no good if your lactose intolerant. And alot of people are.


But people please remember whether your an indurance athlete or training for strength or hypertrophy, it is about carbs AND protein.

We now know that endurance athletes can recover better when they gt some protein with those carbs post exercise. a ratio of 4-1 is a good starting point. Carbs being the higher.

For the strength athlete 2-1 may work well. If cutting maybe 1-1 but that will depend on over factors.

protein shakes can be very convenient. But they are not essential at all. yes you might assimilate them more quickly but that may not be necessary at all if you fuelled up well before your workout. I would always opt for real food if your lifestyle/schedule allows that to be a practical option.

Too many people think of the post work out feed in isolation.


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scyth3r6

scyth3r6

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Location : Okehampton, Devon, Uk

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PostSubject: Re: Post Workout   Post Workout EmptySun Feb 27, 2011 8:31 pm

straight after my workout i have a glass of water with some glucose powder in it then about 15-20 after i have a protein shake (whey protein)
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Kvothe



Posts : 11
Join date : 2011-04-06
Age : 37
Location : Phoenix, AZ

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PostSubject: Re: Post Workout   Post Workout EmptyWed Apr 06, 2011 5:05 pm

The stuff bodybuilders take is definitely just as useful for all people. Creatine, beta-alanine, maltodextrin or dextrose, bcaa, glutamine and a good protein powder is something everyone should put in their shake. My pre and post workout shake looks pretty much identical, except with my pre I typically do not put protein powder in and I'll use water. Post I use milk (typically whole milk) and add protein powder.
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RobK



Posts : 42
Join date : 2011-03-28
Age : 35
Location : Dumfries, VA

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PostSubject: Re: Post Workout   Post Workout EmptyFri Apr 08, 2011 4:34 pm

Would some cottage cheese and a banana be good for post workout? From what I understand, you want protein and carbs with little to no fat right?
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Kvothe



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Join date : 2011-04-06
Age : 37
Location : Phoenix, AZ

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PostSubject: Re: Post Workout   Post Workout EmptyFri Apr 08, 2011 4:52 pm

Sure, that would would work fine. Though whey protein isn't that expensive and is effective. I pick mine up from Sprouts. They have pure whey isolate for around 10 bucks a pound. It has no flavor and it's really ideal for a shaker cup since it tastes like whey and nothing else, but it doesn't have any fillers (coloring, artificial sweeteners, etc.).
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Iam King



Posts : 5
Join date : 2011-05-15

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PostSubject: Re: Post Workout   Post Workout EmptyWed May 18, 2011 10:04 pm

Would oat cereal (Cheerios) milk be fine? I cannot drink milk plain.
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MikeRoger



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Join date : 2011-03-19

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PostSubject: Re: Post Workout   Post Workout EmptyTue May 24, 2011 3:43 am

scyth3r6 wrote:
straight after my workout i have a glass of water with some glucose powder in it then about 15-20 after i have a protein shake (whey protein)

I would say the protein shake is better because it is designed to help you build muscles, but you can find protein elsewhere. a really good source for protein would be eggs, meat, or fish.

best diet plans
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