Post Workout Nutrition

**CowPimp** · 04-29-2004, 11:42 PM

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.

**Jodi** · 04-30-2004, 12:10 AM

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.

**CowPimp** · 04-30-2004, 12:25 AM

So your suggestion is to drink the whey and eat oats, wait a little while, then consume food as normal?

**Jodi** · 04-30-2004, 12:29 AM

Exactly

**CowPimp** · 04-30-2004, 12:33 AM

Quote:

Originally posted by Jodi
Exactly

Jodi, you're very helpful as always. Thanks much.

monkeyd · 04-30-2004, 02:17 AM

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?

**Jodi** · 04-30-2004, 07:52 AM

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.

sara · 04-30-2004, 07:58 AM

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

sara · 04-30-2004, 07:59 AM

My question is, does the whole wheat flour counts the same like having oats for post workout?

atherjen · 04-30-2004, 09:25 AM

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.

atherjen · 04-30-2004, 09:26 AM

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!

LAM · 04-30-2004, 09:28 AM

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...

**gopro** · 04-30-2004, 09:42 AM

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.

Sapphire · 04-30-2004, 09:52 AM

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

sara · 04-30-2004, 10:07 AM

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?

**gopro** · 04-30-2004, 10:27 AM

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.

**Jodi** · 04-30-2004, 10:31 AM

Powdered Gatorade is what my bf uses.

sara · 04-30-2004, 10:43 AM

yummy cereal

aztecwolf · 04-30-2004, 10:55 AM

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

sara · 04-30-2004, 11:13 AM

90 grams of carbs?? what is you'r stats?

Sapphire · 04-30-2004, 11:21 AM

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.

aztecwolf · 04-30-2004, 12:30 PM

Quote:

Originally posted by sara
90 grams of carbs?? what is you'r stats?

5'11 160 LBS, very active

aztecwolf · 04-30-2004, 12:31 PM

also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs

**CowPimp** · 05-01-2004, 12:23 PM

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?

LAM · 05-01-2004, 12:32 PM

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.

sentricyphen · 05-01-2004, 03:13 PM

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?

**CowPimp** · 05-01-2004, 03:59 PM

Quote:

04-29-2004, 11:42 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-30-2004, 12:10 AM	#2
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	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.
	Essence EFA

04-30-2004, 12:25 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-30-2004, 12:29 AM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Exactly
	Essence EFA

04-30-2004, 02:17 AM	#6
monkeyd Registered User Join Date: Mar 2004 Posts: 79	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?
monkeyd Registered User Join Date: Mar 2004 Posts: 79

04-30-2004, 07:52 AM	#7
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	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.
	Essence EFA

04-30-2004, 07:58 AM	#8
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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
	www.metzgerbodies.net www.myspace.com/smbdybldr

04-30-2004, 07:59 AM	#9
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	My question is, does the whole wheat flour counts the same like having oats for post workout?
	www.metzgerbodies.net www.myspace.com/smbdybldr

04-30-2004, 09:42 AM	#13
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,503	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.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-30-2004, 09:52 AM	#14
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	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 http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

04-30-2004, 10:31 AM	#17
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Powdered Gatorade is what my bf uses.
	Essence EFA

04-30-2004, 10:43 AM	#18
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	yummy cereal
	www.metzgerbodies.net www.myspace.com/smbdybldr

04-30-2004, 10:55 AM	#19
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	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

04-30-2004, 11:13 AM	#20
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	90 grams of carbs?? what is you'r stats?
	www.metzgerbodies.net www.myspace.com/smbdybldr

04-30-2004, 12:31 PM	#23
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	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