Originally Posted by zonaguy03

1. Directly after my workout I always do 1 scoop whey protein w/ water. Do I have to have a carb food also, or can I wait up to 45 minutes following the workout and do one of my 6 meals for the day?

2. What role does sodium play when trying to loose body fat? Do you want to limit sodium in foods (turkey, etc.)?

Originally Posted by Blooming Lotus

General rule of thumb is protein + a simple carb ( clear sweet fluid good) 1st hr pwo - and a complex carb before the end of the 2nd hr after ..
cutting out alll salt including in condiments etc will definately help you out not to retain fluid which can make a difference to overall appearance ..and maybe performance somewhat for how it does effect your fluid balance but if you do that make you sure you don't neglect your mineral salts.. like potassium from O.J. and milk and soda water is quite good for it aswell.. potassium will assist your heart and your bio-themal regulation. Just about anything at all you like wrapped in a moistened sushi paper should help you out aswell( ). If you're on a new harder and tighter diet and exercise plan it's probably not a bad idea to keep in mind. Otherwise good luck with your program.

Blooming tianshi lotus.

Originally Posted by zonaguy03

Nice. I am trying to stay away from a lot of juices, but milk would work out great if I need that potassium. I asked the sodium question because I figured with all those processed meats (that I am not supposed to eat as a pure protein source in my diet) that sodium was the main reason why. So I'll try and stay away from that. I know some foods have dextrose in them, but what would you prefer as a simple carb to have Post workout? I think that's where I made a mistake because I have just been doing oats as my carb. I need a faster digesting carb huh.

Originally Posted by zonaguy03

I did my workout this morning. Before hand I went to Jewel and got a Powerade (it had the maltodextrin) for my post workout with whey protein mixed in water. I only drank about an 8 oz. glass. Then 45 minutes or so later I had Oats, Yogurt, some natural peanut butter and a small serving of pinapple.

Originally Posted by Blooming Lotus

There was a series of discussions a little while back somehwere on the merit of powerade in terms of actual hydration capacity and as it turns out the general concensus was that it was counterproductive to an ideal recovery. The pineapple is good - i like that.. for a feww reasons ..ahh ..private group joke maybe . Anyway, as long you're happy then l-).

Cheers.

Blooming tianshi lotus.

Originally Posted by Blooming Lotus

Also for your spleen to support cellular glucogen to assist in clean fuel via more efficient blood filtering.. it's a little bit different to what you might want to do if you're bulking heavily , but that's how I personally use fruit anyway.. even in terms of condensed bars and kiddy lunch sticks and snacks and crap just to change up the syrup viscosity or ph a little and make happy bowel on.. when you're doing that for yrs.. variety is nice. ..

While i'm here, i just also wanted to withdraw my powerade comment..

i was watching the n.z. all-blacks vs aus rugby union football the other night and there was an ad in a break saying that powerade increases performance and recovery by up to 15%.. I still doo remember somewhat of the conversation but I can't remember the details of what about it why so in not being able to back it up right this moment, ..that's the story and go for it i guess..:/...

i still believe gatorade is crap on salt compostion vs actual hydration though but do what you like nonetheless.

cheers.

hope it all goes well whatever you come up with.

Blooming tianshi lotus.

Originally Posted by Blooming Lotus

Also for your spleen to support cellular glucogen to assist in clean fuel via more efficient blood filtering.. it's a little bit different to what you might want to do if you're bulking heavily , but that's how I personally use fruit anyway.. even in terms of condensed bars and kiddy lunch sticks and snacks and crap just to change up the syrup viscosity or ph a little and make happy bowel on.. when you're doing that for yrs.. variety is nice. ..

While i'm here, i just also wanted to withdraw my powerade comment..

i was watching the n.z. all-blacks vs aus rugby union football the other night and there was an ad in a break saying that powerade increases performance and recovery by up to 15%.. I still doo remember somewhat of the conversation but I can't remember the details of what about it why so in not being able to back it up right this moment, ..that's the story and go for it i guess..:/...

i still believe gatorade is crap on salt compostion vs actual hydration though but do what you like nonetheless.

cheers.

hope it all goes well whatever you come up with.

Blooming tianshi lotus.

Originally Posted by Blooming Lotus

No. It's quite important. when you run high cardio ..when glyco demands are more intense.. or even high muscluar endurance exercise.. or if you say smoke cigarettes for example or for anyone really.. it is reeeally important to both best immediate aand long term health to add a good vitamin c boost to syupport oxgyen uptake to particularly one's slpeen where all the crap is filtered out of blood for best nutrient uptake fromm that blood without all the other crap in the way impeding that process .. as you might get from a metabolism boost of lemon juice shots on rising or from a glass of orange juice you may do during a long or intense workout or with a multi - vitamin to support thwe uptake of one's iron from that multi without which it is no dammed good anyway.
i saw jay cutlers trainers program he was recommended and while there were fruit suggestions- all i reeally saw for himself for the greater part in terms of produce was broccoli.. but then that has both iron and vitamin c anyway.

Zona you are mad to be completely honest . .. but really.. i did hap across a snippet of something or other you were asking about or commenting on and as far as sugars go - to think that ..and partiicularly on your enduro quest, they can and should be avoided completely , imho is quite ingnorant and half a self detriment..
Whether you get those sugars from fruit or whether you get them from other sources like bits you might find in your shakes and milk and wathaveyou - they are so important as part of a happily connectd set of energy systems...
not to mention for your liver and your spleen and your glycogen supplys at mass loadings and taxing .

It's also important for your spleen because because it carries wastage away from your heart by the blood that then supports your endocrine system which also produces the stuff in your bowels to help you poop..
the idea en gut also being to create a syrup .. and remember also here principals of refeeding but on a smaller dose and shorter scale for high enduro types ..whiich play to both processes of insulin production and exploitation and in NO (nitric oxide) systhesis by activating the enzyme fizz to create it when in the prsence of adequate phosphate which opens up your muscle cell walls and sends oxygen into those cells via increased bloosd flow into the cells and blood that is carrying all your nutrients for a start without which you you would get none aand the increased oxygen and nutrient uptake meaning that have greater capacity and energy to work ..out.. and oxygenation of cells causing thermalisation to create heat which allso makes you loose weight via increased intercellular friction.. there 've even been weight loss programs sold where you can loose weight juust by learning how to acheive more oxygen in your body.. they even once sold it diluted in a can as a performance enhancer.. which was funny because it sounded like something some of us might like to buy .. quite good stuff apparently .

Im pretty toey on what sugar when myself. i don't use sugar and i don't eaty refined sugar and alllways get the no sugar or sugar free or alternative versions.. but that said.. i also reeally feel it when i rob myself of my short - glycos.. so I get them from fruit and juices and what's naturally in my veg ( and condensed versions of any or alll of those ) and milk....

make suer you understand what you mean by that statement.. it helps to be clear on what you're saying and what youre doing in your own head and then you get to straighten out the kinks in your body.

Blooming tianshi lotus