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Post Workout Nutrition


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Old 04-29-2004, 11:42 PM   #1
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Post Workout Nutrition

I've been reading up on insulin spikes and post workout nutrition in general. It looks like it is actually a bad idea to consume food right after you workout, except for the fastest absorbing protein available. Usually after a workout I eat all of the following, or something like this:

2 scoops whey in water (First thing - 34g protein)

Tuna w/ mayo & celery

Peanut Butter or Almond Butter Sandwhich

Basically, I try to eat between 60-100g of protein, some carbs, and some fat. Is thing wrong? I have been making gains steadily for a while, but from what I've read it sounds to me like I should take my shower after the shakes and then eat that other food.



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Old 04-30-2004, 12:10 AM   #2
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You are best off eating whey and oats (or dextrose instead of oats if you follow insulin spike). Skip the tuna and the fat and if you can't have whey then have egg whites.



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Old 04-30-2004, 12:25 AM   #3
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So your suggestion is to drink the whey and eat oats, wait a little while, then consume food as normal?



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Old 04-30-2004, 12:29 AM   #4
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Exactly



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Old 04-30-2004, 12:33 AM   #5
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Quote:
Originally posted by Jodi
Exactly
Jodi, you're very helpful as always. Thanks much.



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Old 04-30-2004, 02:17 AM   #6
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I know you don't advocate the PWO insulin spike Jodi, but can I ask what your reasons are?

Is it maybe that you are already very insulin sensitive after heavy exercise, and the whey itself is enough to provoke a large enough response ? You then take oats to get a prolonged carb absorption?
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Old 04-30-2004, 07:52 AM   #7
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Because I'm and endo/meso. I store fat easy and I DO NOT want to take the chance of spilling over glycogen that fast and easy with dextrose. Most people that have tried both ways, ie oats and dextrose have noticed no difference by sticking with the oats. So for me, why take the chance when its not necessary.



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Old 04-30-2004, 07:58 AM   #8
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Jodi- what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake



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Old 04-30-2004, 07:59 AM   #9
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My question is, does the whole wheat flour counts the same like having oats for post workout?



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Old 04-30-2004, 09:25 AM   #10
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Quote:
Originally posted by Jodi
Because I'm and endo/meso. I store fat easy and I DO NOT want to take the chance of spilling over glycogen that fast and easy with dextrose. Most people that have tried both ways, ie oats and dextrose have noticed no difference by sticking with the oats. So for me, why take the chance when its not necessary.

ditto, I feel the same.



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Old 04-30-2004, 09:26 AM   #11
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Quote:
Originally posted by sara
Jodi- what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake

thats fine.. dont know about taste though!



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Old 04-30-2004, 09:28 AM   #12
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Quote:
Originally posted by sara
what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake
the less processed grains in your diet the better off you will be...



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Old 04-30-2004, 09:42 AM   #13
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For all but a very few I highly recommend the PW spike of insulin. The muscle cells are so insulin sensitive at this point that its almost HARD to get fat from this meal. Depending on your exact goal at the time I recommend anywhere from a 1:1 to a 1:3 ratio of protein to carbs at this meal. Whey hydrolysate/isolate is your best protein source at this time, and most any high GI carb will do. My new favorite is white corn grits. Also, creatine, glutamine, and an insulin mimetic work nicely here.



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Old 04-30-2004, 09:52 AM   #14
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How about fruit and a protein shake after working out? I am wondering if this is why my legs aren't growing like I want them to ... I usually just eat some protein after a WO. My bad



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Old 04-30-2004, 10:07 AM   #15
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Quote:
Originally posted by atherjen
thats fine.. dont know about taste though!
You got a good recipe I can use a Whole wheat flour with and have it PWO meal?



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Old 04-30-2004, 10:27 AM   #16
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Quote:
Originally posted by Sapphire
How about fruit and a protein shake after working out? I am wondering if this is why my legs aren't growing like I want them to ... I usually just eat some protein after a WO. My bad
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.



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Old 04-30-2004, 10:31 AM   #17
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Powdered Gatorade is what my bf uses.



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Old 04-30-2004, 10:43 AM   #18
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yummy cereal



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Old 04-30-2004, 10:55 AM   #19
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how about my whey protein, with a 1/2 cup cream of wheat and a banana pwo. gives me about 35-40 grams protein, and 90 grams carbs



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Old 04-30-2004, 11:13 AM   #20
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90 grams of carbs?? what is you'r stats?



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Old 04-30-2004, 11:21 AM   #21
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Quote:
Originally posted by gopro
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.
I know, I know you did, I guess I just didn't realize how important it was. I will go with the rice cakes.



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Old 04-30-2004, 12:30 PM   #22
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Quote:
Originally posted by sara
90 grams of carbs?? what is you'r stats?
5'11 160 LBS, very active



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Old 04-30-2004, 12:31 PM   #23
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also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs



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Old 05-01-2004, 12:23 PM   #24
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Quote:
Originally posted by gopro
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.
Why is fruit a poor carb? I would prefer not to use dextrose. Is there something besides dextrose (Real food) like bread, fruit, wheat germ, skim milk, etc. that could be used instead?



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Old 05-01-2004, 12:32 PM   #25
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Quote:
Originally posted by CowPimp
Why is fruit a poor carb? I would prefer not to use dextrose. Is there something besides dextrose (Real food) like bread, fruit, wheat germ, skim milk, etc. that could be used instead?
fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.



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Old 05-01-2004, 03:13 PM   #26
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Quote:
Originally posted by LAM
fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.
I would say that you still want SOME fructose to refill liver stores, perhaps in the post solid meal, you agree w/that LAM?
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Old 05-01-2004, 03:59 PM   #27
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