after gym

jj99

what should i do straight after a workout. eat loads??? does going into the steamroom have a negative efect on all the work u do in the gym?

Riamfada

I usually have a smoke

Dragan

Depends on what you have done in the gym. If you have done weights i would suggest you have a whey protein shake with some creatine within about 30 minutes of the end of your workout, the sooner the better.

I would suggest a nice wholemeal about an hour or so after that, maybe 40 grams of protein and 50 grams of carbs.

And i remember when i used to walk out of the gym and light up.......man i miss those days!!!!

RPGGAMER

jj99 wrote:

what should i do straight after a workout. eat loads??? does going into the steamroom have a negative efect on all the work u do in the gym?

your main thing should be carbohydrates, protein(faster acting one like whey) and other things like creatine as dragan says.(looking at ALL of the research though pre and during are have more impact on protein synthesis..draw your own conclusions here) no the steamroom wouldnt be good. sauna(dry heat not like steamroom where air is water saturated and therefore sweat pores out and does not have evaporation and thus cooling effect) maybe as russian literature suggests might be good hours after training AND eating/drinking. it seems as this literure says to speed up DOMS cylce and overall recovery.

overall for you id say eat much pasta/rice/spuds and meat asap after training and just before/during or straight after have your carb+protein shake. - as i am presuming you have the usual young male goals. gaining muscle losing fat...."but you dont want to get too big";)

PJG

A post work out sauna is great for recovery and even better when used with cold showers. Sauna's help circulation and the removal of lactic acid which builds up in muscles during exercise which causes soreness. It also helps reduce blood pressure and bring the heart rate back to its normal level.

Alternating between the sauna and cold shower (better again a cold plunge pool or ice bath) helps the body recover even quicker. A lot of international rugby teams are using this hot/cold bath method so teams can train the next day after matchs.

This is also supposed to be very good for our immune systems for two reasons

1) It helps remove toxins thus reducing the load on the immune system (sauna)
2) It stimulates our Lymphatic system. (sauna/cold shower / sauna/cold shower )


Most of all its good for chilling out after a workout.

RPGGAMER

great practical advice about the saunas. but lactic acid. this is an area in the physiology texts thats been revised and rewritten of late. 3yrs) like in brooks fahey white 2000 version "Human bioenergenics and its applications".recognised less as a waste product and how it can be reintroduced to krebs cycle and burnt as a fuel. it does not cause soreness. Great example is why i can hardly sit down for the pain in my ass/glutes tues/wed after doing 3's and 1's for maybe 10-12 sets on monday on goodmornings for example. no lactate buildup. few seconds per set.)Phosphagen system/creatine is giving me the ATP recyclage. why is my ass sore then, you find yourself asking??? .........( before the jokes come... no i am not a knobjockey).......usually its the eccentric muscle damage. and the markers would be present too. increased creatine kinase etc this also explains soreness in runners for example who don't register high blood lactate. sure i remember going on about lactate as a waste product a few years ago and my physiology slated me and told me to read and stop plucking things from the air. so let us all say goodbye to making lactic acid look like the m'f***er it is definately not..

PJG

yeah thats a good point on the eccentric muscle damage. The increased blood flow to the muscles must help repair and remove what ever by product\toxins is created when the muscle is breaking down. Whats the by product? Any good reading\links?

cheers

Flex

i have a protein shake with a teaspoon of sugar, and a banana right after in the locker room. then when i get home i have a meal consisting of chicken breasts, brown rice and green vegetables

RPGGAMER

PJG wrote:

yeah thats a good point on the eccentric muscle damage. The increased blood flow to the muscles must help repair and remove what ever by product\toxins is created when the muscle is breaking down. Whats the by product? Any good reading\links?

cheers

supertraining by mel siff is a great read overall and Brooks fahey white exercise phys. they're good main texts. translated russian sports sci texts are greeeat (elitefts.com sell 'em)

journalwise just look up pubmed.com and sciencedirect and all the sports science journals: physician and sports med(mainly traiing stuff not so much biochemistry or physiology though) journal of applied phys. and all those. look up ul.ie and library and journal database and tons of these sports scie journals. manys a night i fell asleep to one in my arms..:D

oh ya one other practical thing that makes the difference in my experience. eating less carbs (impaired glucose uptake - reduced insulin sens. from damage) when you're damaged. eat fats/proteins instead esp. fishoils, green tea? and such things that up insulin sens. ALA too maybe?? I USED TO EAT MORE CARBS AT THIS TIME NOT KNOWING THEY WERE PROB JUST FATENning me.

back to the question: Whats the by product? most damage and soreness is caused by inflammation response and then repairs begin like in immune system. phagocytosis of bust up muscle cells and laying down new muscle. one adapts very quickly to ecc. damage though. new variations or considerably heavier loads obviously and nutrit. stategies all reduce severeness of the DOMS. in my most recent example i have found during training carbs(100g) and whey(50g) and BCAA(15g) definately lessen it considerably. esp. the carbs here help..

PJG

cheers will look them up.

RPGGAMER

i could give you a copy of supertraining if i find it. i'm in limerick.

Easygainer

What you want to do in the post workout meal is begin repairing the muscles and restoring glycogen. The best way to do this is to spike unsulin to increase the ability of the body to store the nutrients. Sugars do this best, so my post workout meal is as follows:

4 scoops whey (actually egg/whey - I use ON pro complex) - 110g protein
600ml grape juice
raisins (about 50g)
banana

The reason I use grape juice and raisins is that the sugars in these are dextrose. This is better as a sugar for restoring glycogen as it prioitises muscle tissue, whereas fructose and glucose restore liver glycogen first!

As for the lactic acid discussion, the guy who trains me from the States wrote a paper on muscle soreness and lactic acid. I'll post it if he lets me, but basically its the acidity caused by H+ that causes the pain so if you could bind this to Oxygen (ie if you're fitter) you could reduce this pain and train harder...

Dragan

Easygainer wrote:

As for the lactic acid discussion, the guy who trains me from the States wrote a paper on muscle soreness and lactic acid. I'll post it if he lets me, but basically its the acidity caused by H+ that causes the pain so if you could bind this to Oxygen (ie if you're fitter) you could reduce this pain and train harder...

Hence the current trend of supplement companies towards H+ blocker supplements.

tribulus

would it not be H3O+ since its in solution???

For workout/postworkout:

during workout: glucose 50g

after: whey 2scoops = 45-50g protein

creatine mixed in with shake

banana and nutrigrain bar

cousin_borat

Hey Easygainer.

I've just started taking Dextrose post workout. http://www.boards.ie/vbulletin/showthread.php?t=2054865611
That's a very useful tip using Grape Juice as source. Was finding it hard to find a good source not in tablet/powder form. Will definately try that out. Nice one.

Seraphina

i'm so very worried about my diet after all these measured portion dinners...
any good sites just for basic dietary info/recommendations?
i didn't realise i needed to be so specific about what i ate after the gym.

STaN

I'd like some tips on what to eat/drink.

There are 2 times of day i train in the gym depending on the day:

1. Lunch time doing 30-35mins cardio
2. Evenings @ 6pm, 30-40mins cardio + 1hours weights, (3 sets of 12-15) for each excercise

What should i take:

1. Before
2. During
3. After each type of workout

Was reading today that should take carb & protien (what exactly in this?) and a protien drink and have a meal later on after it.

I assume i'd have to have different things before/during/after for both the workouts

Any help appretiated.

As was joked about above im looking to tone upper body, not go too big.

SprostonGreen

If I'm doing weights in the late morning or afternoon, I have scrambled eggs, quorn sausages and a banana. Also I've started taking protein shakes.

jester77

Very interesting thread. Was curious about this myself.
I've started back in the gym and am doing 3 nights a week, doing 20 mins of cardio, building up to 40 once I'm over the pain.
I go to the sauna after my workout, except for 1 evening last week where I hadn't the time. The time I missed the sauna my legs were very painful the following 2 days, so I'm guessing the sauna does help.
During the week by the time I get home and get to the gym it's 8:00. Don't have time to have an evening meal as I wouldn't be able to make the gym, so that means I'm eating my evening meal at 10:30 What would you recommend for eating at that time? This week I just had a tin of tuna on wholemeal bread.
Regarding whey and creatine, is it ok to mix these into one shake and have it just before the sauna?

joejoem

I train late, like I finish training at 11pm 4 nights a week. Its the only time I can fit it in. I get home and have a shake with some wheat germ, then half an hour later I have another shake before bed. Am I wasting protein here?

Is that ok? generally its fine for me I dont have trouble sleeping, tired the next day but thats because I'm only getting 7 hours (no choice in the matter, if I could get more believe me I would, weekends i overdose on sleep again when I can) The only pain is having to get up and piss like a race horse about an hour into my sleep!

Transform

To joejoem - have the 1st shake then just some real food e.g. eggs with wholemeal bread, omelette, fish and vegies etc