quick question(s)

[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.)?

 

[Phred]

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.)?

Your PWO meal should have some carbs. Can be oatmeal, or brown rice or yogurt. Some folks use simple carbs like maltodextrin (sp) or dextrose. Depends on your goals and how the carbs fit into your overall nutrient intake for the day. Then about an hour later have a solid food meal with fat, carb and protein.

 

[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.

 

[zonaguy03]

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.

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.

 

[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.

 

[Blooming Lotus]

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.

I'm really not sure what you're doing specifically on your regime dietwise - as in what you can and cant have at any point not having read through your program, but to be most safe, assuming that you might be getting your complex carb intake elsewhere from a respectable adequate source that a safe choice for your post workout simple would likely be something like a flat taurine / high gluco formlar. if you need to for ecommony value maybe) o you can find it in either a single "recovery forumlar". I'm fairly sure they have some or somethinng similar at ironmaglabs and even if you just visit the catalogue and check out what exactly it is, you should be able to go from there and put togther or find something to that effect yourself.



Blooming tianshi lotus.

 

[sensamilia]

u cud uze table sugar but thats higher in cals than dextrose, about 35g of table sugar wu give u about the equivalent insulin spike as 100g dextrose.

 

[zonaguy03]

i actually just bought the gatorade mix that was recommended by my good friends here on forums...give it a try for the next few weeks. thanks everyone.

 

[Blooming Lotus]

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.

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.

 

[tucker01]

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.

Now that is pretty funny

 

[tucker01]

zonaguy. Stop over thinking things here.

Have you read the stickies?

 

[zonaguy03]

yes, i seemed to come across an article that talked about a small serving a fruit restores ones glycogen reserves so you keep burning fat instead of storing more. Does that sound right, or do I need to read again? Also, with my meal, it said to have a variety of 'good fats' that come from a protein source (natural peanut butter) and a carb from the list (oats which i added yogurt with).

 

[tucker01]

Fruit is good for restoring liver glycogen. Provides that full feeling.

 

[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.

 

[zonaguy03]

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.

I decided not to mess with sugar, period. I don't care if protein goes to the muscles better and whatnot, I have a goal to loose as much body fat % as possible and sugar intake is going in a negative direction. I don't feel the need for it, so I will not touch it. Thanks for the suggestions though...it was worth a trial.

 

[juggernaut]

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.

I actually thought the spleen was like the appendix, useless.

 

[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

 

[juggernaut]

so does one go about fixing a bad spleen-or how does one who's metabolism has slowed down fix that? by refeeds I am assuming if they are on low carbs?

 

[Blooming Lotus]

Refeeds aren't only for people on low carb plans..

Firstly .. let me say that i don't believe in irrepairable health. Every cell in a human body - pending what's done in that in time frame - replaces itself every 12 mths, and bones every 2 yrs.
make of that whatever you will..

Dodgy - or currently less functioning organs or metabolisms are the same.. a metabolism works by what's being out in. if it's slow the obvious correction for that is to eat more soluable and fresh and efficent sources more nutrition for your bite...
metabolism works besst by a particular gut to bowel consistency.. there are looads of ways to make that up by eating various things..

if someone is concerned about their spleen , which we have already estabilshed is the blood filter organ, they maay like to consider cutting as much processed garbage out of their diet for starters as it clogs up one's blood with toxins filtered by the spleen meaning it has less to do, and then they might want to consider incorporating some vit c from lemon juice or orange or tomatoes or a yukky tablet if that's the best they can do, and then they might like to start thinking about bringing in good syrups ..or things that break down as such. Red Dates are reeally good for it - and so are consended fruit of almost any type at all ..dried fruit is okay - and hot water and clear sweet fulids ( like sugar free cordial or a taurine based drink) is allso good for it.
Soda water helps because it nuetralises the ammonia in a persons body from too much protein - particularly for low carbers - which iis what colours blood and gives it it's beautiful rich ness.. whiich is compri9mised by toxins and refined sugar floating around causing blockages and acids that aren't as friendly and creates environment for infection and lowers immunity and so on and so forth.
The livver benifits because , the liver creating bile the minute it detects anything in the stomache , doesn't have to work so hard if the stomacche contents are a. more soluble and b. have some assistance from the enzymes in fruit ..and sometimes veg...and of course a minimum of 1.5 l of water every day.. remembering that food allso has water content and so does other drinks...

i really hope that makes it a little clearer for you and I hope you pass it on .

Blooming tianshi lotus.

 

[zonaguy03]

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

Appreciate the advice!