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.
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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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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Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
So your suggestion is to drink the whey and eat oats, wait a little while, then consume food as normal?
The only time it's bad to feel the burn is when you're peeing...
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Exactly![]()
![]()
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
Jodi, you're very helpful as always. Thanks much.Originally posted by Jodi
Exactly![]()
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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?
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.
![]()
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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
My question is, does the whole wheat flour counts the same like having oats for post workout?
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.
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
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!![]()
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."


the less processed grains in your diet the better off you will be...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
"We'll know our disinformation program is complete when everything the American public believes is false"
- William Casey, CIA Director (from 1st staff meeting 1981)
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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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
![]()
Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
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You got a good recipe I can use a Whole wheat flour with and have it PWO meal?Originally posted by atherjen
thats fine.. dont know about taste though!![]()
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!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
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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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*FACE AND BODY OF PREMIUM NUTRACEUTICALS INTERNATIONAL pni-online.com
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*MONTHLY COLUMNIST FOR PLANET MUSCLE AND IRONMAN MAGAZINES
*CEO OF BROSERBUILT.COM
*PIONEER OF POWER/REP RANGE/SHOCK AND FIBER DAMAGE/FIBER SATURATION TRAINING PROTOCOLS
Powdered Gatorade is what my bf uses.
![]()
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
yummy cereal![]()
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
-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
90 grams of carbs?? what is you'r stats?
I know, I know you did, I guess I just didn't realize how important it was.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 will go with the rice cakes.
![]()
Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
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5'11 160 LBS, very activeOriginally posted by sara
90 grams of carbs?? what is you'r stats?
-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs
-Sack Up-
"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall
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?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.
The only time it's bad to feel the burn is when you're peeing...
CowPimp Chews Cud - My Journal
1RM Videos


fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.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?
"We'll know our disinformation program is complete when everything the American public believes is false"
- William Casey, CIA Director (from 1st staff meeting 1981)
I would say that you still want SOME fructose to refill liver stores, perhaps in the post solid meal, you agree w/that LAM?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.
Makes sense. Thanks for the response.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.
The only time it's bad to feel the burn is when you're peeing...
CowPimp Chews Cud - My Journal
1RM Videos
ok.. no wonder why you can taking up to 90 grams of carbs PWOOriginally posted by aztecwolf
also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs
makes sense![]()
So does my bf!Originally posted by Jodi
Powdered Gatorade is what my bf uses.![]()
Say you eat at 4, then train at 5, have a pwo meal at 6, when is the next time you should eat? Does the pwo meal count as one of your 6 meals a day?