Post Workout Nutrition

[CowPimp]

I've been reading up on insulin spikes and post workout nutrition in general. It looks like it is actually a bad idea to consume food right after you workout, except for the fastest absorbing protein available. Usually after a workout I eat all of the following, or something like this:

2 scoops whey in water (First thing - 34g protein)

Tuna w/ mayo & celery

Peanut Butter or Almond Butter Sandwhich

Basically, I try to eat between 60-100g of protein, some carbs, and some fat. Is thing wrong? I have been making gains steadily for a while, but from what I've read it sounds to me like I should take my shower after the shakes and then eat that other food.

 

[Jodi]

You are best off eating whey and oats (or dextrose instead of oats if you follow insulin spike). Skip the tuna and the fat and if you can't have whey then have egg whites.

 

[CowPimp]

So your suggestion is to drink the whey and eat oats, wait a little while, then consume food as normal?

 

[Jodi]

Exactly

 

[CowPimp]

Originally posted by Jodi
Exactly

Jodi, you're very helpful as always. Thanks much.

 

[monkeyd]

I know you don't advocate the PWO insulin spike Jodi, but can I ask what your reasons are?

Is it maybe that you are already very insulin sensitive after heavy exercise, and the whey itself is enough to provoke a large enough response ? You then take oats to get a prolonged carb absorption?

 

[Jodi]

Because I'm and endo/meso. I store fat easy and I DO NOT want to take the chance of spilling over glycogen that fast and easy with dextrose. Most people that have tried both ways, ie oats and dextrose have noticed no difference by sticking with the oats. So for me, why take the chance when its not necessary.

 

[sara]

Jodi- what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake

 

[sara]

My question is, does the whole wheat flour counts the same like having oats for post workout?

 

[atherjen]

Originally posted by Jodi
Because I'm and endo/meso. I store fat easy and I DO NOT want to take the chance of spilling over glycogen that fast and easy with dextrose. Most people that have tried both ways, ie oats and dextrose have noticed no difference by sticking with the oats. So for me, why take the chance when its not necessary.

ditto, I feel the same.

 

[atherjen]

Originally posted by sara
Jodi- what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake

thats fine.. dont know about taste though!

 

[LAM]

Originally posted by sara
what you think of eating home made muffins as PWO meal?
home made muffins ingredients: Whole wheat flour "Bob red mill" , egg whites and the whey protein powder

mix all and bake

the less processed grains in your diet the better off you will be...

 

[gopro]

For all but a very few I highly recommend the PW spike of insulin. The muscle cells are so insulin sensitive at this point that its almost HARD to get fat from this meal. Depending on your exact goal at the time I recommend anywhere from a 1:1 to a 1:3 ratio of protein to carbs at this meal. Whey hydrolysate/isolate is your best protein source at this time, and most any high GI carb will do. My new favorite is white corn grits. Also, creatine, glutamine, and an insulin mimetic work nicely here.

 

[Sapphire]

How about fruit and a protein shake after working out? I am wondering if this is why my legs aren't growing like I want them to ... I usually just eat some protein after a WO. My bad

 

[sara]

Originally posted by atherjen
thats fine.. dont know about taste though!

You got a good recipe I can use a Whole wheat flour with and have it PWO meal?

 

[gopro]

Originally posted by Sapphire
How about fruit and a protein shake after working out? I am wondering if this is why my legs aren't growing like I want them to ... I usually just eat some protein after a WO. My bad

I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.

 

[Jodi]

Powdered Gatorade is what my bf uses.

 

[sara]

yummy cereal

 

[aztecwolf]

how about my whey protein, with a 1/2 cup cream of wheat and a banana pwo. gives me about 35-40 grams protein, and 90 grams carbs

 

[sara]

90 grams of carbs?? what is you'r stats?

 

[Sapphire]

Originally posted by gopro
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.

I know, I know you did, I guess I just didn't realize how important it was. I will go with the rice cakes.

 

[aztecwolf]

Originally posted by sara
90 grams of carbs?? what is you'r stats?

5'11 160 LBS, very active

 

[aztecwolf]

also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs

 

[CowPimp]

Originally posted by gopro
I TOLD YOU LOOOOOONG AGO TO EAT PROTEIN AND CARBS AFTER WORKOUTS!!!! SILLYHEAD!

And no, fruit is a poor carb for after training. You should be having a whey shake and simple carbs like white rice, rice cakes, white potato, or grits. Or you can get some dextrose powder and mix in your shake.

Why is fruit a poor carb? I would prefer not to use dextrose. Is there something besides dextrose (Real food) like bread, fruit, wheat germ, skim milk, etc. that could be used instead?

 

[LAM]

Originally posted by CowPimp
Why is fruit a poor carb? I would prefer not to use dextrose. Is there something besides dextrose (Real food) like bread, fruit, wheat germ, skim milk, etc. that could be used instead?

fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.

 

[sentricyphen]

Originally posted by LAM
fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.

I would say that you still want SOME fructose to refill liver stores, perhaps in the post solid meal, you agree w/that LAM?

 

[CowPimp]

Originally posted by LAM
fructose is metabolised using a non-insulin dependant pathway. it does not replenish muscle glycogen or cause serum insulin levels to rise.

Makes sense. Thanks for the response.

 

[sara]

Originally posted by aztecwolf
also about 30-45 minutes after that i chow down another 40 grams protein and 60-70 grams carbs

ok.. no wonder why you can taking up to 90 grams of carbs PWO
makes sense

 

[Jill]

Originally posted by Jodi
Powdered Gatorade is what my bf uses.

So does my bf!

 

[JoeR.]

Say you eat at 4, then train at 5, have a pwo meal at 6, when is the next time you should eat? Does the pwo meal count as one of your 6 meals a day?