Post workout

stellios

After an an hr in the gym, compond lifts, core work, bike, cross trainer.
What do i eat?

mrpink6789

From the stickies.....

efinition: Food consumed after training...lets assume we are talking about the 2 hours after training.

Goal: Glycogen resynthesis and protein synthesis .

It is clear from the research that the combination of carbohydrate and protein following training positively impacts on glycogen resynthesis and protein synthesis and that optimising recovery and adaptation requires the combination of both.

Content: Endurance athletes should be looking to get 0.15-0.35g/kg of protein and 1-1.85g/kg of carbohydrate post training.

Strength and power athletes should be looking to get 0.3-0.5g/kg of protein and 0.3-1.5g/kg of carbohydrate post training.

stellios

mrpink6789 wrote: »

From the stickies.....

efinition: Food consumed after training...lets assume we are talking about the 2 hours after training.

Goal: Glycogen resynthesis and protein synthesis .

It is clear from the research that the combination of carbohydrate and protein following training positively impacts on glycogen resynthesis and protein synthesis and that optimising recovery and adaptation requires the combination of both.

Content: Endurance athletes should be looking to get 0.15-0.35g/kg of protein and 1-1.85g/kg of carbohydrate post training.

Strength and power athletes should be looking to get 0.3-0.5g/kg of protein and 0.3-1.5g/kg of carbohydrate post training.

so is that a sandwich?

d'Oracle

stellios wrote: »

so is that a sandwich?

:pac:
LOL
Are you trying to loose weight, bulk up, or just generally stay healthy?
Cos its going to affect what's best to eat.

Hanley

mrpink6789 wrote: »

From the stickies.....

efinition: Food consumed after training...lets assume we are talking about the 2 hours after training.

Goal: Glycogen resynthesis and protein synthesis .

It is clear from the research that the combination of carbohydrate and protein following training positively impacts on glycogen resynthesis and protein synthesis and that optimising recovery and adaptation requires the combination of both.

Content: Endurance athletes should be looking to get 0.15-0.35g/kg of protein and 1-1.85g/kg of carbohydrate post training.

Strength and power athletes should be looking to get 0.3-0.5g/kg of protein and 0.3-1.5g/kg of carbohydrate post training.

He asked what to eat, not for a copy and pasted section with no explanation.

It's fairly clear from his post, and the fact that he is, he wouldn't be the most experienced person out there, so instead of just giving him a word dump, why not explain??

stellios

d'Oracle wrote: »

:pac:

Are you trying to loose weight, bulk up, or just generally stay healthy?

have lost a bit of weight, happy enough with current weight. want to get stronger now..

Hanley

d'Oracle wrote: »

:pac:
LOL
Are you trying to loose weight, bulk up, or just generally stay healthy?
Cos its going to affect what's best to eat.

After a workout? Not really...

stellios wrote: »

so is that a sandwich?

Recovery drink (protein and carb mixture)
Protein shake + fruit/lucozade
Chicken and pasta/rice
A big f*ck off sambo with meat in it

Pick one... It's probably not gonna matter that much, but they're listed there from most optimal going down.

You should really be getting protein and carbs into you ASAP after a workout, so if that's your first feeding time post workout, try do it sooner.

mrpink6789

Hanley wrote: »

He asked what to eat, not for a copy and pasted section with no explanation.

It's fairly clear from his post, and the fact that he is, he wouldn't be the most experienced person out there, so instead of just giving him a word dump, why not explain??

Harsh but fair, I should have explained things.

Personally I just go for a protein shake 30 minutes after lifting heavy and am now going to incorporate creatine. However I'm not expert and as Hanley says it's all dependent on goals.

Chicken breast and some pasta might do you.

stellios

chicken and pasta, sounds good.. wholemeal i take it?

Hanley

stellios wrote: »

chicken and pasta, sounds good.. wholemeal i take it?

Sure...

But you can generally afford to be a bit looser with food in the period immediately post workout because your body is crying out for energy to recover with!

d'Oracle

Hanley wrote: »

After a workout? Not really...

There you go then.
I had been lead to believe that heaping tonnes of fats and carbs after a workout when you are trying to loose fat was a bad idea.
Guess not.

Hanley

d'Oracle wrote: »

There you go then.
I had been lead to believe that heaping tonnes of fats and carbs after a workout when you are trying to loose fat was a bad idea.
Guess not.

I very much doubt he was suggesting lashing a block of lard between two slices of bread and eating now, do you?

And if the PWO meal is what's making or breaking someones weight loss, they're pretty much f*cked anyway.

stellios

Hanley wrote: »

I very much doubt he was suggesting lashing a block of lard between two slices of bread and eating now, do you?

And if the PWO meal is what's making or breaking someones weight loss, they're pretty much f*cked anyway.

for the record, i wasnt..

Hanley wrote: »

And if the PWO meal is what's making or breaking someones weight loss, they're pretty much f*cked anyway.

out of interest, why?

d'Oracle

Hanley wrote: »

I very much doubt he was suggesting lashing a block of lard between two slices of bread and eating now, do you?

And if the PWO meal is what's making or breaking someones weight loss, they're pretty much f*cked anyway.

I'm not the one giving advice here though, so it doesn't matter what I think.

Except maybe the whole "give more information" piece, which isn't so much advice as a prompt.

dartstothesea

I'm pretty sure the phrase "make or break" means you could equally be as fine as you could be ****ed.

I think I understand what you mean though given what you said about being able to afford to be less careful about a post WO meal.

SpookyBastard

If your post work out feed is the difference between your weight loss goal being reached or missed then your diet is way off where it should be. It's like the nonsense you see with people worrying about one biscuit/slice of cake/ can of coke making them fat (see any of the cheap gossip rags for 'entertaining' nutrition advice). Unless your PWO meal is MEGA SUPER HUUUUGE then your good diet (with its cal deficit) should provide plenty of margin for error.

Mellor

dartstothesea wrote: »

I think I understand what you mean though given what you said about being able to afford to be less careful about a post WO meal.

That's it really.
You PWO meal could be all protein, a greesy burger or a heap of nuts.
He isn't saying they are all equal, but your body will process then all easier here. this is the last place you'll find a problem in a diet, its really not as big an issue being a bit lax here when compared to your other meals.


Also regarding "doesn't make a difference", if you are training to get bigger, stronger, fitter, or lose weight. The best PWO meal doesn't really change. The portion size will, but not what you should eat.