Post Workout- "Window of Opportunity"

[LB_SpecV]

I know that its optimal to feed your body with protein and carbs within an hour or 2 of lifting weights and doing a cardio workout, but what if you dont "refuel" until 3 or 4 hours after working out? Will your body still use all those carbs and grams of protein in a positive way, to replenish the body? or will it just go to fat storage? I'm curious of this.

MiKe

 

[thebarbarianway]

It is not as advantageous a few hours later because you insulin sensitivity to carbs will be greater...so yes there is a greater chance that the carbs will be converted to fat instead of energy replenishment...

Your body will eventually 'switch' into anabolic mode whether you eat or not...it is all a matter of how soon you wish to start re-building muscle.

Do you want to start right after your workout or 3-4 later?

 

[assassin]

to get the maximum benefit from the w/o and for optimum recovery ,eat withis half an hour after the workout.....

 

[leg_press]

I tend to either buy or make a shake after my workout and then an hour later have a meal which is 30% protein 60% carbs and 10% fat.

 

[StickCity]

I tend to either buy or make a shake after my workout and then an hour later have a meal which is 30% protein 60% carbs and 10% fat.

Yeah I agree, though it doesn't have to be an hour later for me. I just drink a protein shake right after working out and then as soon as I can stomach some food I eat.

 

[assassin]

yeah that's a good idea i take the protein shake nd after an hour i hab\ve my meal

 

[Purdue Power]

I have my shake in my gym bag to down right after I am done lifting. It has about 50g or protein and about 70-80g of dextrose(a pure sugar). You don't want any fat in your post-workout shake. An hour to and hour and a half later, you want to get another large meal in that has some fat in it.

 

[VanessaNicole]

I eat a shake with 30 grams of protein and 5 rice cakes (about 60 gms carbs) before I even get out of my gym clothes. I leave the gym with my protein in one hand and my rice cake in the other.

If I waited two hours I'd feel like crap.

VanessaNicole

 

[babahi]

What about after cardio?

I alternate one day lifting (3 day split), then another day where I run for 40 minutes.

Before working out I have a power meal, but I go to run directly after getting up without having anything so that I can burn some fat.

Should I also be taking dextrose + protein after the running? Until now I've only been having a regular protein shake and normal breakfast. Do I need the same sugar intake after cardio as after a workout?

 

[VanessaNicole]

What about after cardio?

I alternate one day lifting (3 day split), then another day where I run for 40 minutes.

Before working out I have a power meal, but I go to run directly after getting up without having anything so that I can burn some fat.

Should I also be taking dextrose + protein after the running? Until now I've only been having a regular protein shake and normal breakfast. Do I need the same sugar intake after cardio as after a workout?

I would. Anytime you deplete muscle and liver glycogen stores you should replenish them so your body doesn't go catabolic on you.

Have you had success doing that? I only ask because I have a hard time burning fat on slow steady cardio. Interval training seems to work a lot better. I keep the intensity really high for short intervals and then slow down to recover. Like say, 20 sec print as hard as you can go, and then 60 sec active recovery. Work up to 12 intervals.

Anyway, if your progress stalls maybe consider doing that.

Also, I'm not that into fasted cardio.

Anyway, that's just my 2cents.

Goodluck.

VanessaNicole

 

[msunid83]

are u an endo? Ipersonally have results by staying away from most simple sugars like dextrose. I wouls also think that as long as your cardio is LI, a simple breakfast like you said before your workout should be suffivient. If u are a hard gainer though EAT!!! dextrose is your friend