What to Eat/Drink after training

godtabh

Previous Tread on Sports Drinks & Training

I'm trying to get back in shape and lose some weight after a visit with the doctor. I'm 17 st now and the Doc reckons I should be 16st.

He says I should give up things like energy drinks, fatty foods beer etc.

I've no problem with the beer (aside is there any alcohol you can drink that isn’t full of carbs?) or the foods. I've given up beer and am watching what I eat.

I do play allot of soccer and an old manager used to always say after training and matches that every one should eat a bar and get some sports drink into you straight after.

No if I am in the gym doing 30-40 mins cardio with low weight high rep weight training what should I be eating and drinking after training.

I would usually have a cereal bar and a Lucozade but from what the doc says that’s a no no but from what the thread says I'm not so sure.

Dragan

You need to pick yourself up a good whey protein shake and take that after training. You should also have about 40 to 50 grams of carbs to replenish what you will have lost and bring back a bit of energy.

Depending on you age and goals there are other things you could take.

Also i would suggest you trade high rep for heavier weight, it will help you burn more fat.

godtabh

Dragan wrote:

You need to pick yourself up a good whey protein shake and take that after training. You should also have about 40 to 50 grams of carbs to replenish what you will have lost and bring back a bit of energy.

Depending on you age and goals there are other things you could take.

Also i would suggest you trade high rep for heavier weight, it will help you burn more fat.

I was of the understanding that protein shakes where for heavy lifters? I wouldnt be in that class at all.


I'm using low weight high reps for stamina training. I know leaner the musle the quicker the fat burn but I read a that a combination of cardio and said weight program will help lose weight also

Dragan

Protein shakes are of an advantage to anyone, not just heavy lifters. I would recommend to anyone who does any kind of training to take in some whey protein after the gym. The protein will replace lost amino acids in the body and assist in the repair of damaged tissue. This will help you recover faster, get stronger and fitter and be able to push yourself harder as time goes on which you will need to do to keep losing weight.

As for the routine, sure cardio will help and so will the light weights for a while. But you will need to change things up. The cardio will need to become more intense, the weights heavier as time goes on. You body will constantly adapt to the train and the stress and you will need to push it that little bit more each time.

The reason i advocate heavy weight over light weight and high reps is that from lifting heavy your are supercharging your metabolism, which will then stay burning more calories for hours after you actually stop working out.

I would also suggest you supplement with flax seed oil, as not only is it a natural thermogenic and will help burn fat, but it's rich in omega 3,6 and 9 so it's good for your heart also.

g'em

kearnsr wrote:

I was of the understanding that protein shakes where for heavy lifters? I wouldnt be in that class at all.

protein is for ANY lifters. unless you're eating a seriously high protein diet chances are there won't be enough of it to replenish and build the muscles you break during training. Depending on how much you take of it, good whey protein can be used as a great weight-loss tool, as well as a weight-gaining one.

godtabh

g'em wrote:

good whey protein can be used as a great weight-loss tool,

How would I use whey protein for weight loss?

dont know alot about it so I'm gona try and read up on it. Can you get it in any shop or whats the story with it? wHAT form does it come in?

Dragan

It comes in the form of a powder which you can mix with water or milk. If you have a look here www.fitnessireland.ie you can get some very good deals. Personally i recommend Pro X. It's a great product.

The reasons protein can help you lose weight is that it has a relative thermogenic property, in that it takes more calories to break down protein than it does to break down other foods. Also, when broken down into amino acids protein is either stored as muscle, or simply passed from the body. Excess protein is not really stored as fat, unlike excess carbs or fats themselves.

Generally speaking a diet high in protein with medium carbs and some good healthy fats is a great way to go about losing some weight.

g'em

Dragan wrote:

It comes in the form of a powder which you can mix with water or milk. If you have a look here www.fitnessireland.ie you can get some very good deals. Personally i recommend Pro X. It's a great product.

The reasons protein can help you lose weight is that it has a relative thermogenic property, in that it takes more calories to break down protein than it does to break down other foods. Also, when broken down into amino acids protein is either stored as muscle, or simply passed from the body. Excess protein is not really stored as fat, unlike excess carbs or fats themselves.

Generally speaking a diet high in protein with medium carbs and some good healthy fats is a great way to go about losing some weight.

what he said.

dude, seriously, stop stealing my lines*




*:p

godtabh

Dragan wrote:

Generally speaking a diet high in protein with medium carbs and some good healthy fats is a great way to go about losing some weight.

What would you recommend for a high protein low carb every day diet?

I know very little about the food side of things so any help you give would be very welcome

Dragan

To be honest, to do up a good diet i would need your age, weight and goal weight.

A rough diet would be

Breakfast : Oats, museli and a protein shake.
Snack : chicken sandwich, brown bread, low fat butter.
Lunch: Chicken and brownrice with some veg.
Snack : Piece of fruit
Dinner : chicken, fish, lean red meat and some veg/spuds.
Snack : Protein shake.

You would also have another protein shake after your workout.

As i said, this is a very rough diet.

godtabh

Dragan wrote:

To be honest, to do up a good diet i would need your age, weight and goal weight.

A rough diet would be

Breakfast : Oats, museli and a protein shake.
Snack : chicken sandwich, brown bread, low fat butter.
Lunch: Chicken and brownrice with some veg.
Snack : Piece of fruit
Dinner : chicken, fish, lean red meat and some veg/spuds.
Snack : Protein shake.

You would also have another protein shake after your workout.

As i said, this is a very rough diet.

I'm 24
Now 17st
Want to be between 15.5st and 16st.

Thanks for the tips above. Its a starting point and thats all I really need at the mo.

Would tuna be a decent protein provider?

g'em

Tuna's not bad, but even better is eggs, specifically egg whites. Egg whites contain virtually all the amino acids necessary for growing muscle, and are low in fat, practically no carbs. Make omelettes/ scrambled eggs with one yolk, three whites.

godtabh

g'em wrote:

Tuna's not bad, but even better is eggs, specifically egg whites. Egg whites contain virtually all the amino acids necessary for growing muscle, and are low in fat, practically no carbs. Make omelettes/ scrambled eggs with one yolk, three whites.

I cant stomach eggs. Never been able to since I was a kid. I could eat tuna all day so thats some thing to put on the list.

Dragan

g'em wrote:

what he said.

dude, seriously, stop stealing my lines*




*:p

But it's so much fun!

g'em

Dragan wrote:

But it's so much fun!

hush now or I'll start telling people about Stardust...;)

And OP if you don't like the eggs don't worry about it, lean white meat, fish (esp makerel, salmon and tuna) make fine substitutes. Plant proteins like teh ones found in beans and pulses are also great and handy to add to salads

Dragan

You wouldn't!!! It would destroy my image of you as a person!!!! tee hee hee

godtabh

g'em wrote:

hush now or I'll start telling people about Stardust...;)

And OP if you don't like the eggs don't worry about it, lean white meat, fish (esp makerel, salmon and tuna) make fine substitutes. Plant proteins like teh ones found in beans and pulses are also great and handy to add to salads

You mention beans.

Is beans in a can any good? Or are you talking about plain beans with out sause like what you might in in chili?

g'em

The sauces used for baked beans tend to be high in sugars, I'm talking more about black beans, pinto beans, kidney beans, soyboeans, lentils, that kind of thing. It all sounds a bit comlicated but they're actually really easy to incorporate into a daily eating plan with a bit of imagination. Kidney beans can be added to homemade chilli using canned tomatoes and tomato puree, lentils are brilliant for bulking up soups, that sort of thing.

Dragan wrote:

You wouldn't!!! It would destroy my image of you as a person!!!!

yeah, you're right.. dammit I need more of an evil streak

amazingemmet

gem wrote:

hush now or I'll start telling people about Stardust...;)

Come on spill the beans. and on the subject of beans i always thought beans were a low quailty form of protein

g'em

amazingemmet wrote:

Come on spill the beans. and on the subject of beans i always thought beans were a low quailty form of protein

they aren't low quality, they're just incomplete. Animal proteins will contain ost if not all the a.a.'s needed to build muscle (giventhat it's muscle that we're usually eating). Obviously plants are made up of entirely different proteins to muscle so you would have to supplement a purely plant protein diet with essential a.a.'s.

And I coulnd't possibly reveal the deep dark secrets of Dragan but lets just say he's totally stolen my ranch idea and has been completely swindled by an equally fictional gold-digger in the process.

(it's been a very slow day in work today!!!)

Nalz

A little bit off the topic but...

I was watchin some tv last night and one small technique to lose weight is to NOT drink while eating and to chew chew chew...

Apparently fluids dilute the acids that help the food digest, and this doesnt help when tryin to lose a few pounds.

amazingemmet

g'em wrote:

they aren't low quality, they're just incomplete. Animal proteins will contain ost if not all the a.a.'s needed to build muscle (giventhat it's muscle that we're usually eating). Obviously plants are made up of entirely different proteins to muscle so you would have to supplement a purely plant protein diet with essential a.a.'s.

Me sees, there goes my plans for becoming a devout vegan then, bring on the beef:D

g'em wrote:

And I coulnd't possibly reveal the deep dark secrets of Dragan but lets just say he's totally stolen my ranch idea and has been completely swindled by an equally fictional gold-digger in the process.

I'll just make up the rest of the details myself:p

godtabh

Trilla wrote:

A little bit off the topic but...

I was watchin some tv last night and one small technique to lose weight is to NOT drink while eating and to chew chew chew...

Apparently fluids dilute the acids that help the food digest, and this doesnt help when tryin to lose a few pounds.

Sure very little helps.

I've heard of chewing your food to make it easier to digest all rght but not the other bit

Dragan

g'em wrote:

And I coulnd't possibly reveal the deep dark secrets of Dragan but lets just say he's totally stolen my ranch idea and has been completely swindled by an equally fictional gold-digger in the process.

(it's been a very slow day in work today!!!)

It was TRUE LOVE I TELL YOU. Completely made up and fictional though it may be the memory of it lifts my heart!!!!

g'em

Dragan wrote:

It was TRUE LOVE I TELL YOU. Completely made up and fictional though it may be the memory of it lifts my heart!!!!

aw, such a heartwarming tale of insanity and imaginary people bless your cotton little socks dude!!!!