Thread: Post-work out nutrition

Yep.

I would also add in 5-10 grams of creatine and some dextrose, as well.

how do you take flaxseed oil? just like a teaaspoon of it down the hatch or what?
And what is an anti oxidant?

Originally Posted by gogo

how do you take flaxseed oil? just like a teaaspoon of it down the hatch or what?
And what is an anti oxidant?

flaxseed oil (from linsead) can come in the form of either pure oil or in capsules.

Also, an anti-oxidant - An enzyme or other organic molecule that can counteract the damaging effects of oxygen in tissues. ie mop up free-radicals.
Examples include vit E which can be found in fruit.

Originally Posted by hp192003

Hi.

After speaking to a natural pro-bodybuilder he recommended after each session on top of my normal whey protein shake and banana i should also take...

Flaxseed (Linseed) Oil, anti-oxidant pill and various vitamins.

What do you guys think? Would any or all of these make a difference?

Advice would be much appreciated!


ps i hope this is in the right section - if not sorry!

whey - yes

banana - yes (but you might want more carbs than this too)

anti-oxidants - questionable... but yes if you want

vitamins - same as above

Flax - no, not immediately after a workout... but at other times of the day - maybe... although fish oils would be better.

Originally Posted by Emma-Leigh

whey - yes

banana - yes (but you might want more carbs than this too)

anti-oxidants - questionable... but yes if you want

vitamins - same as above

Flax - no, not immediately after a workout... but at other times of the day - maybe... although fish oils would be better.

thanks - how much more carbs do you think I should have? Would a sugard drink eg orange juice be sufficient?

cheeeers

Originally Posted by hp192003

thanks - how much more carbs do you think I should have? Would a sugard drink eg orange juice be sufficient?

cheeeers

Other carbs that could be added to a post workout shake - oats, milk, dextrose.

If you want to help your body to recuperate properly. You have to have enough protein and carbs right after your workout. Try to consume some weight gainer. They usually packed with carbs and high dosage of protein.
And do not forget Amino Acids.
Flax Seed oil or Fish Body Oil normally is taken throughout the day and there is no specific time for it. You can add also 100mg of CoQ-10 for energy. Usually in the morning. It is also good for your cardiovascular system.
before you go to sleep ZMA.

Originally Posted by RaY

If you want to help your body to recuperate properly. You have to have enough protein and carbs right after your workout. Try to consume some weight gainer. They usually packed with carbs and high dosage of protein.
And do not forget Amino Acids.

Arggg... Weight gainers are horrible. They are often packed with poor quality carbs, a mix of sometimes questionable protein sources and (usually) have too much fat in them too.

It is not just about quantity - it is also about quality... and simply downing a weight gainer is not going to be doing your body any good.


Also - additional amino acids are not really going to be of benefit - you are getting a really good dose of BCAA's and other amino acids from your whey and hopefully from some skim milk too (really good PWO carb source and great source of additional protein)...

Ahh. Should have paid more attention.

Emma is right- flax shouldn't be taken immediately after a workout. Among other things, it will slow down the absorption of carbs and protein and blunt the insulin response.

which in this case would be the most effective for weight gain emma?
i currently down oats with my PWO shake..... i use those in all shakes now...

should i change to some other form of carb for PWO? dextrose, ect? or are the oats fine?

there was a godd post recently about vitamins, cant remember the name of it but if you run a search you'll be able to find it. It went to dosages, time to use and reasons why.

Originally Posted by Hlanderr

which in this case would be the most effective for weight gain emma?
i currently down oats with my PWO shake..... i use those in all shakes now...

should i change to some other form of carb for PWO? dextrose, ect? or are the oats fine?

I would certainly look to adding other things - skim milk esp. so (very anabolic)... But a banana would be good. Adding in some very high GI carbs (such as dex) may also be useful...

In total you want about 0.5g carbs per pound of weight...

ok - thanks everyone - thats given me a lot to think about.

I'm going to change my carbs but i might pass on the laxseed oil.