Thread: post workout

What are you trying to achieve?

I would try to have the second meal earlier then 3 hrs later.

i train 3 times per week.
my meal 1 :8 am
is pre workout meal

meal 2 :10:30 am
post workout

when should meal 3 and 4 be(5 & 6)?

this is my diet plan. 2800 cals per day 50% carbs,35% protein,15% fat.

8 am meal 1 (pre workout)
whey ,oatmeal,peanut butter

workout 9:30 -10:30 am

10:30 am meal 2 post workout
whey shake fruits oats,olive oil

1:30 pm meal 3
chicken,brown rice, veggies.mayo

5 pm meal 4
tuna,sweet potato,olive oil.

8pm meal 5
chicken,brown rice, mayo

11 pm meal 6
casein protein,oats

i was just reading how a post workout meal should have no fat, just protein and high g.i. carbs like dextrose.
if i have such a meal (meal 2),at 10:30 am, when do i have meal 3,at 1:30 pm?

is it that bad to eat low g.i. carbs after a workout?

No it's not bad but you also need something a bit faster. I'd say you're waiting too long, the post workout meal should be just that, after working out. It's true though that the pre-workout meal is probably more important, but don't say that in public

The only reason to avoid fat is it slows down the absorption of sugary protein goodness.


B.

Sorry, just noticed you ARE eating straight after a workout. Yes, 1.30 is OK, 1.00 would be better perhaps but only to make sure you have the protein available. Generally you should go about 3 hours between meals, if only as your body cannot store protein for long.

You don't need a high GI carb after a workout. Try it you will be suprised.

You don't need the anabolic influence of insulin cramming all the goodies into your muscles but it helps. A good mix of protein and carbs together will spike insulin anyway (more than sugar alone) but why risk anything less than 100% crammed?


B.

iaindaniel and biggly,thanx for ur response.
how is that low li can spike the insuline?

how is that low li can spike the insuline?

You mean low GI? If so this is one of the most misunderstood aspects of bodybuilding. Quite apart from the fact the GI is actually a measure of how YOUR body responds, rather than an index of the food itself.

Time after time you'll hear people say you should eat small frequent meals with a good balance of carbs, protein and fat. This is true if you want to grow big. However it is often pushed as a means of reducing insulin spikes as the fat and protein slow down the digestion of the carbs.

That's utterly wrong.

When you suck down some carbs your insulin spikes up a bit to handle the sugar as sugar is toxic in large quantities and insulin is the thing that sticks it in all the right places - and any spare goes in your fat cells. Most people know this, at least most bodybuilders.

What's less understood is that if you eat protein you also get a spike of insulin, though not as high.

What's frequently more confused than a politician offering tax cuts without a cut in government spending is the fact that a mix of carbs and protein together makes the insulin spike much higher than carbs alone!

Bodybuilders eat frequent small balanced meals not because it reduces insulin but because it boosts it up! Insulin is anabolic, it is a major component of muscle growth.

So for ripping/cutting one technique I'll use is to avoid mixing them. Small frequent meals yes, but of protein and fat OR carbs but not together.

So a "low GI carb" when consumed with protein will indeed give you a sudden increase in insulin. Yes, any fat will be stored as fat to some extent but right after a workout this isn't the issue, it's that the fat will reduce the intensity of that spike. Faster digesting sugar will boost that spike even higher though, hence the usual practise of zero fat, fast carb and fast protein immediately after the workout.

Once your body is more used to working out and you can handle a full hour, hour an and half in the gym then the pre-workout meal is probably more important. You'll need to be training regular for a at least a year and very well-conditioned before you can do that though, maybe five years. For most people it's best to keep workouts under an hour then slam the body with insulin immediately after.

It can also help prevent you throwing up after a workout or feeling giddy but overdoing it goes the other way!

As usual after a long post, this is just my opinion. The beauty of this forum is you'll hear different things from different people. It gives you a base to research for yourself. Daniel is right, slower carbs will work, with fast protein and no fat. Faster carbs just make certain.


B.