carbs or protein [Forum Archive]

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carbs or protein

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Posted by: littlebit

I get so much conflicting advice. I hear that it's good to eat about an hour after you've exercised. Do I bulk up on protein or carbs??

Posted by: calalily1972

Actually you should eat immediately after your workout. A shake with whey, oats, some yogurt and or fruit is a good choice to add in too. Blend it all up into a smoothie.

Posted by: SkinnyKid

I usually have a whey protein shake right after I work out, but I get hungry again in like 20 minutes so I usually eat a can of tuna at that point in the post-workout timeframe.

Posted by: Emma-Leigh

Quote:

Originally Posted by SkinnyKid

I usually have a whey protein shake right after I work out, but I get hungry again in like 20 minutes so I usually eat a can of tuna at that point in the post-workout timeframe.

As jodi said - after weight training you should try to have a shake with carbs and protein immediately. Then, about 45 minutes later (after your shake) you want to eat another solid meal of carbs, protein, fats and fiber - something that will help restore your blood glucose to a stable level and something that will continue the repair process. So just some tuna is not a good idea.

Make sure you are also eating a good pre-workout meal (something between 30 mins to 1.5 hrs prior to training depending on what you are eating).

Posted by: littlebit

how does a yogert smoothy sound, 55 carbs and 10g protein. i then have a protein shake with fruit about two hours later and another protein shake and fruit for lunch

Posted by: assassin

eat low fat or non fat yogurt

55 grams carbs and 10 protein is not enough at all even if u were cutting also having the meal after 2 hours is so far....the 3 hours following your workout you should be feeding your self ........ i suggest minimum 30-40 grams of protein after your workout u may need much more depending on your weight ......also u need more carbs than 55 post workout except if you were cutting and you were small like me

(5'7 , 165 lbs) then follow it with a full meal after one hour.....have your protein shake just after finishing the workout to be easily absorbed .......

Posted by: assassin

also i don't like the idea of all these protein shake eat real food and have maximum three servings per day........example 2 servings after your workout and one during the day .....before u sleep u need slow digestive proteins like egg whites and cottage cheese and efas (essential fatty acids)

Posted by: VanessaNicole

Quote:

Originally Posted by littlebit

how does a yogert smoothy sound, 55 carbs and 10g protein. i then have a protein shake with fruit about two hours later and another protein shake and fruit for lunch

I would add more protein to your pre workout meal. Try adding whey protein.

As for post workout, you need some starches to go along with that, not just fruit. The fructose in fruit preferentially restores liver glycogen. That leaves very little glucose, which is what you need for it's protein sparing effects.

Add some milk sugars and/or some starches, like rice cakes. You should have two grams of carbs for every gram of protein after your workout.

As Emma said, you need a more complete meel Post-post workout. Solid food is best, but if you must have a shake+fruit for the sake of convenience, add some peanut butter, some lowfat milk and some oatmeal.

VanessaNicole

P.S. I think this is a little unbalanced, having three meals in a row with no solid foods...Personally, I think you would benefit from a real meal either pre workout or post-post workout. Something like chicken with brown rice, veggies and some fish oil caps.

Posted by: assassin

wow our analysis was nearly the same regardless of my bad language and horrible way of writing

Posted by: VanessaNicole

Quote:

Originally Posted by assassin

wow our analysis was nearly the same regardless of my bad language and horrible way of writing

Yeah, you give good advice.

Is this person Bulking??? Cause I didn't think if that...If they are they need to eat way more food...I really hope they are not trying to bulk on whey with fruit....

VanessaNicole

Posted by: assassin

Quote:

Originally Posted by littlebit

. Do I bulk up on protein or carbs??

i didn't really realize exactly what does he means exactly but probably he is bulking

Posted by: littlebit

no, i'm not bulking. i'm a small lady, almost five feet and 103 pounds. i just want to be nice and toned. i work out six days a week, alternating cardio and weights, faithfull for the past six months.

years ago i use to be a lot heavier, like over 230 pounds. i would love it if i could get rid of the "cottage cheese" thighs. i know there is no such thing as spot training, but i'm hoping to find the right foods to eat to turn the fat on my thighds into muscle, at the the very least, get rid of the ripple. the exercising is working, and i have to say it is very addicting, it's come to be very theraputic for me, clears my mind.

i work full time, and the shakes are more conveniant for me. i will start trying to bring some steamed vegi's with me also, occasionally i have time to run and pick up a chicken salad, i'll start doing that more

any more advice????

Posted by: assassin

Quote:

Originally Posted by littlebit

no, i'm not bulking. i'm a small lady, almost five feet and 103 pounds. i just want to be nice and toned. i work out six days a week, alternating cardio and weights, faithfull for the past six months.

years ago i use to be a lot heavier, like over 230 pounds. i would love it if i could get rid of the "cottage cheese" thighs. i know there is no such thing as spot training, but i'm hoping to find the right foods to eat to turn the fat on my thighds into muscle, at the the very least, get rid of the ripple. the exercising is working, and i have to say it is very addicting, it's come to be very theraputic for me, clears my mind.

i work full time, and the shakes are more conveniant for me. i will start trying to bring some steamed vegi's with me also, occasionally i have time to run and pick up a chicken salad, i'll start doing that more

any more advice????

ok sorry i won't have good advice for u ....my experience is just with guys in my age and size ....so u'll have to wait for vanessa's reply or any body with more knowledge than me ... but u can use this for calculating your calories every day .....www.fitday.com

sources for quality proteins = tuna,cottage cheese,egg whites,chicken breasts,fish,salmon,and little lean meat...

sources for good carbs = 1-vegetables,(potatoes)2-oats,whole grains 3-fruits 4-skimmed milk

avoid saturated fats and simple carbs and sugars, sources for efa's (essential fatty acids)=fish oil,flaxseed oil peanuts and nuts,natural peanut butter(with no hydrogenated oil) , olive oil , salmon.(u could use oil caps)...

tips=1-weight training will help u to increase ur lbm (lean body mass) wich will help u to raise ur metabolism and avoid gaining weight again....(in combination with cardio).
2-eat 4-6 small meals daily..(eat more often).
3-have a diet journal and track ur daily intake of calories.
4-shakes are absorbed easily by the body while real food has a thermic effect wich will help u to burn more calories and keep ur metabolism high though u beter use them just after ur workout for the reason of ease of absorption with a high gi (glycemic index) carb to make an insulin spike after ur workout wich will help carying protein into ur muscles ...

http://www.ironmagazineforums.com/forumdisplay.php?f=8
now pls read the stickies they will help u a lot.....

i hope this help .... and good luck

Posted by: VanessaNicole

Quote:

Originally Posted by littlebit

You can't turn fat into muscle, so just forget about that idea.

The only way to accomplish this is to reduce your total body fat, and then put more muscle on your thighs.

So I'm guessing that your goal is to lose body fat right now.

Well, if you need the shakes then reread the advice I gave you earlier.

Does that answer your question?

VanessaNicole

Posted by: littlebit

i already have low body fat, i think the rest of my body looks real nice, it's just my thighs are the problem area, and they're not "dripping" with cellulite, just got that ripple ya know. Exercising is helping but goes so slow. i am basically a vegitarian now, that's why the protien shakes, though eating meat doesn't bother me, like chicken and fish

i heard i needed more protein in my body to build the muscle and burn the fat, and then i heard you should take it right after training, and then i heard no, it's cabs that you need right after training. i didn't know what to beleive

the advice that assasin gave, i follow that pretty much already and have for years

everyone gave great advice, thanks

Posted by: sonofman

Congratulations, Littlebit on your progress! Keep learning from VanessaNicole, Assassin, and the many others here(especially the Mods) and you'll get there. Keep up the good work

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