Best post workout foods?

sw33t_r3v3ng3 wrote: »

I don't trust protein powders etc.

Any particular reason?

sw33t_r3v3ng3 wrote: »

What are the best foods to eat post workout? I know food high in protein should be eaten but what foods? Also what should be put into a protein smoothie? I want to have a go at making my own as I don't trust protein powders etc. Thanks

Eat the same foods you would eat pre-workout. It makes no difference really what you eat after working out unless you are operating at an elite level, and even then it makes only a small difference.

Protein powders are just dried milk. If you cant get your protein into you in real foods they are the easiest and cheapest way to consume protein.

sw33t_r3v3ng3 wrote: »

mainly because I don't know for sure what's in them and also because I want the challenge of reaching my goals without performance enhancing powders or anythig , just through hard work and dedication

You know 100% what is in them as it will be listed on the label. Its likely they contain mainly protein. A protein shake is performance enhancing in much the same way a breast of chicken is.

sw33t_r3v3ng3 wrote: »

that's not my point, if you want to use protein and other performance enhancing foods or other that's up to you and good luck to you but I made the decision not to.. just a personal thing

Its going to be a long hard road without imposing rules like this on yourself, I'd like to specifically know what makes it a performance enhancing food, rather than eating steak or chicken? I don't think you have all the facts here...

sw33t_r3v3ng3 wrote: »

I'm talking about protein powders!

With respect, you do not seem to understand what you are talking about. Protein powders are basically dried milk and are not performance enhancing. You might as well decide not to eat chicken.

sw33t_r3v3ng3 wrote: »

no disrespect meant but I don't want to get into the whole argument of what performance enhancing foods are.. I just want advice on what foods to eat post workout to reach maximum potential without the need for protein powders. I have no problem with chicken or other foods that contain protein I just choose not to use powders

There is no argument , whatever you think they are, they are not.
I take it you have the same view on essential amino acid powders, creatine, caffeine ,BCAAs, dextrose powder ,oats, Any kind of vitamin tablet ?

sw33t_r3v3ng3 wrote: »

You must remember this Is a personal decision/opinion , in not trying to influence anyone elses opinion. let me reword this: I would like to know what NATURAL foods are best to eat post workout. I would like to receive my nutrients from natural means rather than manufactured means

Cows manufacture whey. It's perfectly natural.

Little Miss Muffet
Sat on a tuffet,
Eating of curds and whey;

That was 1805..

sw33t_r3v3ng3 wrote: »

Thanks I'll definitely give it a go, How much cardio would you suggest if your having a mars bar after?

Why would you want to eat back your calories on carbs? What is your goal with your exercise?

D'Agger wrote: »

I normally eat this straight after a session as you should be eating / taking in something within an hour of training. Normally I'd have this and have a meal within two hours of this to make sure I'm getting what I need.

This is a myth. You have a lot longer to consume food, more like a day and a half.

[Deleted User] wrote: »

Is it?

My coach says that it's vitally important to eat a meal within 90 minutes of a hard workout. That if you don't, it can take up to 72 for your muscles to recover. I struggle to eat that soon after a long run, really struggle. I do take a recovery shake straight away though.

Yes, common misconception/myth. Intake is elevated for a period after but its not necessary to horse food into you straight away. Only for elite athletes would it make even a small difference. You more than likely have nutrients in your system that are still being processed anyway.

PhineasPhreak wrote: »

I've read in places it's a myth, much like the 'eat six meals a day'.

It doesn't matter how often and what time you eat, once you eat.

Unless you're a performance athlete, do what works for you. If you need to reel it in you can look at timings etc. then.

I eat three meals per day. I don't count calories anymore, I don't worry about timings, I just eat good food three times a day.

I'm losing weight, I've more energy and I sleep better. Oh and I still eat bread.

Without getting off topic, while I agree that calories are calories, I think that the number of meals does make a difference.

If you have all your calories in one early meal (no matter how big), you'll still feel hungry in the evening. It makes sense to spread your calories across the day to avoid getting hungry and over eating.

If three meals work for you, stick to it (and congrats!) but I think there's a lot to be said for smaller more regular meals.

[Deleted User] wrote: »

So I'm training six days a week, obviously some of which are harder than others. I take a recover shake after my hard days, and I just eat my meals at my normal times?

I haven't been eating enough the past week, which has had hindered my training.

Sure, if that works for you then do it. The larger issue you face is not eating enough, not the times you eat at.

Duck's hoop wrote: »

That presupposes an adequate supply of carbs in system. So it's a myth if I get my 600 grams of carbs in before my first session. Most people will fuel, then use then refuel.


Finding it hard to believe that refuelling between sessions is deemed unnecessary now tbh. The wisdom on here notwithstanding.

If you eat 600 carbs before your sessions, you aren't burning them during your session. You are burning glycogen stores. which can be refuel from the 600 calories you ate.

If there isn't enough carbs in your diet to do that with a normal eating pattern, then the issue isn't meal timing, its macro breakdown and/or total intake

Duck's hoop wrote: »

So, I train aerobically for 90 minutes. I do not refuel. I have a session 12 hours later. Or indeed I may have a session 3 hours later.

My performance on this second session is not impaired? What do you propose a body burns?

How may people have 90 min aerobic session followed by another in a few hours. You are straying into elite athletes here who output demands require more meals to refuel.

But the underlying point still applies. If you are depleting glycogen in the first workout (not an easy task), intake early in the day is just as important as between workouts. Early should be loading, between should be something easily digested.

Deleted User wrote: »

Not close to a few hours, but generally I'd run at night, get home at maybe 9 or 10, and would be in the gym at 6:30am, I wouldn't really have had anything to eat in between but would eat pretty soon after the gym then.

Anyway, way off topic, sorry. Protein is a food yes

How far are you running at night?
whats your 6:30am session like?


I'd imagine that neither of these are close to depleting.
So, as above, your intake over the whole day is the main concern, not the hours surrounding training specifically. You body will regular energy from food/glycogen/fat stores