after training refuelling

bungaro

hi,
just after trying to read the supplements thread but alot of stuff going way over my head!! i train in jiu jitsu twice a week and its a good hard session and i want to know what i should be taking after training to help my body recover faster?? i don't want to gain weight and i eat right and hydrate pretty well but just wondering what i should eat or drink after training?? is protein the way to go?? saw that lucozade stuff are on special in argos so is this the way to go or is this a school boy error by going for a well known label?!
cheers

corkcomp

bungaro wrote: »

hi,
just after trying to read the supplements thread but alot of stuff going way over my head!! i train in jiu jitsu twice a week and its a good hard session and i want to know what i should be taking after training to help my body recover faster?? i don't want to gain weight and i eat right and hydrate pretty well but just wondering what i should eat or drink after training?? is protein the way to go?? saw that lucozade stuff are on special in argos so is this the way to go or is this a school boy error by going for a well known label?!
cheers

what are your current stats? and what does your workout consist of? If you are only working out twice per week and dont want to gain weight im not sure if you need ANY supplements aside from good food tbh

bungaro

thanks for the reply corkcomp.
i'm 6'2" and about 14.5 stone. the jiu jitsu is about 2-3 hrs of rolling (sparring) each night and aside from that i'd do at least 30 mins every day of either cycling, swimming or light weights. so you'd be of the opinion so that i wouldn't need anything?? thats fair enough coz you seem to know what you're on about, thought it might've been common practice by those in the know to take something to aid recovery but as you pointed out it might be for those looking to gain weight

corkcomp

bungaro wrote: »

thanks for the reply corkcomp.
i'm 6'2" and about 14.5 stone. the jiu jitsu is about 2-3 hrs of rolling (sparring) each night and aside from that i'd do at least 30 mins every day of either cycling, swimming or light weights. so you'd be of the opinion so that i wouldn't need anything?? thats fair enough coz you seem to know what you're on about, thought it might've been common practice by those in the know to take something to aid recovery but as you pointed out it might be for those looking to gain weight

if you are doing some form of exercise every day, then make sure you refuel with carbs and protein afterwards .. if you are happy with your current shape then you are on the right track and you might not need to change anything? why did you think you need supplements, i.e. is there something in your routine that you want to improve? sleep is very important also ... and, if you feel ok the next time you exercise your recovery is probably ok ...

Sangre

Don't do what I did to refuel today: massive turkey and ham sandwich followed by xmas cake. Bleugh, I feel sick

Doug Cartel

I used to have terrible problems recovering from judo sessions, which involve a similar workload to BJJ. Taking whey afterwards really helped fix this. There's nothing magic about whey though, it's just an easily digestible protein that comes in a form that's easy to bring with you and consume straight away after training.

It's like any other food, if you don't take large amounts of it you won't put on weight. The important thing is to make sure you eat *something* with protein and a maybe a bit of carbs quickly after training.

bungaro

sounds good doug, where would you get this whey?? health food shops?? and does it taste manky?!

edit: just did a google on whey there and they said its basically the by-product of milk, i don't drink milk so for anyone who does use whey is it basically flavoured milk??

Doug Cartel

I don't use huge amounts of it, so I usually buy it in health food shops. Shop around though because there's huge differences in the price. It's pretty basic stuff and should be cheap, don't believe any bs about secret formulas and magic extra ingredients. If you check some of the threads there's plenty of good advice on where to get it on the internet, which is really cheap.

Is it like flavoured milk? Emmmm yes and no. From a nutrition point of view, it's protein content is quite different. Milk is mainly casin proteins which are very slowly digested and only contains a small amount of the fast acting whey proteins. There's no lactose in whey as well, so it doesn't trigger allergies like milk would. Taste wise, it mixes with water to give you something like a milkshake, but frankly it's a bit rank. It's only a small drink though so it's fairly painless to just knock it back.

Colm_OReilly

What's your current diet?

What do you mean by recovery?

What is your weights routine?

What's your sleep like? (Says the guy up past midnight)

token

I was wondering about this myself. When I was gaining weight I'd just polish off a litre of milk but now that I want to drop fat I'm not sure what I should go with to help recover between sessions. Opinions on 500ml chocolate milk? I know that would normally cause a large insulin spike but directly after training is probably ok?