post workout meal

[skunky]

wow thank all of yall for yalls responses appreciate it all

 

[musketeer]

80 g of protein is a waste since your body will not be able to absorb it . Also , you don't need to eat 1 hour after your PWS , give it 2 hours . You gotta Eat every 2-3 hours .

Victor

I disagree, mate. When Kerry Keyes and Paul Boressen came to my gym with Ian Harrison 6 weeks out from the Arnold Classic in 1999 they said that your body was capable of absorbing 1 gram of protein per kilogram of lean bodyweight. At 100kg (about) my bodyfat is around 15% so I should be able to ingest about 85 grams of whey. Ian Harrison at a bodyweight of 280lbs or around 125kg was drinking 150g of protein and in offseason 200g of carbs right after a workout!

I'm certain that it works great. For years everybody assumed that I was on roids, but it was mainly down to this postworkout shake. The meal is often small, but if I were to only eat every three hours then I would die of starvation. I eat CONSTANTLY all day long - sipping a shake, eating a handfull of nuts, pretzels, sipping water, quick meat filled baguette.

Thats the way to really grow, screw timing your meals or measuring out for targets, smash your eating targets by never letting yourself get hungry.

 

[Bulldog_10]

It is very important to have simple sugars, and protein immidiately after workout. For you guys having protein only, your not maximizing your gains. Drink a bottle of gatorade (45g carbs) with your protein shake...or add some dextrose etc to refill glycogen stores.

Not totally true bro. People assume that you need an insulin spike after a workout to shuttle nutrients into the cells, but the workout itself is a stimulus for nutrient shuttling into the cells. So the carbs are really unnecessary. I'll agree that a small amount of high GI carbs may help a little, but it won't make much difference.

 

[landser]

Not totally true bro. People assume that you need an insulin spike after a workout to shuttle nutrients into the cells, but the workout itself is a stimulus for nutrient shuttling into the cells. So the carbs are really unnecessary. I'll agree that a small amount of high GI carbs may help a little, but it won't make much difference.

Well...your body is in a state of catabolism post workout, and needs to refill glycogen stores. Your body will break down muscle tissues and amino acids to make glucose, to fill these stores. You dont want this to happen, so you give your body simple sugars so as to end catabolism, and begin anabolism...this is how I see it.

 

[TheAssholeFomerlyKnownAsDBBT]

Not totally true bro. People assume that you need an insulin spike after a workout to shuttle nutrients into the cells, but the workout itself is a stimulus for nutrient shuttling into the cells. So the carbs are really unnecessary. I'll agree that a small amount of high GI carbs may help a little, but it won't make much difference.

Your body does need those sugars post wo. Tell me your next workout is stronger if you dont eat enough carbs post wo. If you eat about, or drink, 120g or so depending on your weight post workout, your muscles just stay full, take some protein with it and youre good. The lower the carbs, the less mass your going to put on...if that's your goal

 

[Bulldog_10]

The last two posts sound logical, but I've seen plenty of studies and whatnot that compare post workout meals. ALL of them have concluded that a post workout meal containing protein is just as effective as a PW meal containing protein and carbs...all other things being equal.

What carbs do is spike insulin, which then translocates glut-4 receptors to the cell surface. These glut-4 receptors allow nutrients into the cell.

It has been discovered that exercise, in and of itself, is a stimulus for translocation of the glut-4 receptors to the cell surface. This results in nutrients being shuttled into the cells.

As long as you have the protein, you should be fine. Carbs can't hurt, and I DO suggest a small amount of high GI carbs, but they aren't totally necessary for the anti-catabolic effects you're looking for.

 

[skunky]

damn good responses, appreciated

 

[MrRTTB]

Th body will need the HIGH GI Carbs post workout. The amount all depends in the type of training, the duration of the training, the intensity, and of course how much carbs you ate before this training session.

If your deposits are already full during the session you will not need much carbs. If you are almost emty(empty on glycogen) you willneed a larger amount. To do it simple the amount to be taken PW is oftenset to 50g protein 50g HI GI cabs.

For example. If you have been eating at 6 and to your workout at 9 in the evening, your traiing was intense and you worked out a big muscle group/groups like Quads. You will then need a high amount(40-90g dependingon a few factors) of carbs.
It the last meal before the workout consisted of 80g carbs and this meal was eaten at 8, the training was low intense and the musclegroup was biceps, you will not need this amunt of carbs.

The easiest way to do all this is to ignore all this, eat the same amount of carbs WPW and just smile. Before bedtime eat tons of protein and go to sleep. If you are hungry then eat. I wuld rather risk a little fatgain during the night with a carb meal before bedtime than risk insomnia because of hunger(I can not sleep if I go to sleep hungry).

As always, Keep it simple.

 

[JKurz1]

Keeping it simple...lets say you finish training 2 hours before you crash for the night........so you slam your PW shake immidiately, drive home, shower, etc. and now it's time to crash.........what do you consume knowing you will be catching zzzs in less than 10 minutes............