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I was just wondering what you guys eat after a workout?? I normally eat icecream, cakes, chocalte bars or anything containing simple sugars. Ill also add a protein shake and some flexseed oil!!
what do u guys eat after a workout??
- Thread starter Strong_Man20
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A carbo blast(120 simple carbs) and 15 min later I 3 scoops of Whey(66 grams protein)
M18
M18
It is vitally important to eat protein within 30 mins of completing your workout,
or your body will turn to your muscles for food.
If I work out late in the evening, I'll just down a protein shake, but if I workout in
the afternoon, I'll cook some kind of meat for dinner. Lots of veggies too. Stay
away from simple sugars if you don't want to get fat.
or your body will turn to your muscles for food.
If I work out late in the evening, I'll just down a protein shake, but if I workout in
the afternoon, I'll cook some kind of meat for dinner. Lots of veggies too. Stay
away from simple sugars if you don't want to get fat.
supertraps
New member
I have a low carb pro shake immediately.
Then 30-45 min after I have 8 oz chicken breast
a potato or some oatmeal
and a big bowl of some vegetable like corn or broccoli
Then 30-45 min after I have 8 oz chicken breast
a potato or some oatmeal
and a big bowl of some vegetable like corn or broccoli
MaxBiceps said:
Max, what do you recommend post work out then ? I have always been told to take in between 80-100 carbs post workout to replnish glycogen levels.
M18
complex carbs and simple sugars are different. Simple sugars are carbs that can only
be used by the body in two ways:
1.for immeadiate energy
2.for storage (fat)
Complex carbs, however, can be stored and used later as energy without neccesarily
being turned into fat, hence the "carbo stocking" theory.
be used by the body in two ways:
1.for immeadiate energy
2.for storage (fat)
Complex carbs, however, can be stored and used later as energy without neccesarily
being turned into fat, hence the "carbo stocking" theory.
Nathan
New member
I'm with Mustang here, however I don't take in nearly that amount of simple carbs. I drink 40-50g of simple carbs followed by about 25g of protein. Then 30min.-60min. later I have a meal of slower acting carbs (oatmeal) with some more protein following that (usually eggs to get some fat too).
Strong_Man20
New member
I thought it was vital to consume simple carbs after a workout. When we lift weights we are burning glucose for eneregy thus need to replenish our muscles by eating sugars.
I always eat complex carbs during the day, but in the morning and after a workout I always eat simple carbs!!
I always eat complex carbs during the day, but in the morning and after a workout I always eat simple carbs!!
Suspension
New member
Post Wrkt:
75 grams CarboFuel
50 grams Whey Isolate
1 Hour Later:
2 cans Tuna
1 Cup Brown Rice
Mixed Veggies
75 grams CarboFuel
50 grams Whey Isolate
1 Hour Later:
2 cans Tuna
1 Cup Brown Rice
Mixed Veggies
Post work out
Hey I've had great success with this during bulking, going to add 5-10 grams of glutamine and creatine next time too.
1.5 Quarts of water
a pack of instant skim milk (makes one quart)
a scoop of whey protien mix
pack of sugar free pudding mix (maltodextrin and flavor)
1/3 cup pancake mix to thicken and some slower carbs
then I powder a multi vit and 1000 mg vit c
Mix it all up, takes great and great for recovery
Hey I've had great success with this during bulking, going to add 5-10 grams of glutamine and creatine next time too.
1.5 Quarts of water
a pack of instant skim milk (makes one quart)
a scoop of whey protien mix
pack of sugar free pudding mix (maltodextrin and flavor)
1/3 cup pancake mix to thicken and some slower carbs
then I powder a multi vit and 1000 mg vit c
Mix it all up, takes great and great for recovery
Suspension
New member
Oh, supplements...
Vit-E 400iu
Vit-C 1g
MSM 2g
Creatine 10g
Dbol 10mg (eheh)
Vit-E 400iu
Vit-C 1g
MSM 2g
Creatine 10g
Dbol 10mg (eheh)
Tigerparks
New member
I gulp down a Myoplex Delux shake in the sauna. Griled chicken breast an hour after that.
66 gram protein shake and a natures best perfect carb drink(110g of SUGAR).
I don't know where MaxBiceps is getting his info but he's entirely incorrect. Simple sugars are far better at replenishing drained glycogen stores. The first step in recovery is replenishment of glycogen. Without this step protein synthesis will grind to a halt. A piece of fruit will not do the trick. In fact fructose is not effeciently used for muscle glycogen. It is far more likely to be stored in the liver as glycogen. Regardless of the time of day one must ingest ample carbs following intense anaerobic training. There is no danger what-so-ever of it being stored as fat at this time. The muscle are dry and need a lot of carbs to replenish. Sometimes taking up to 48 hours to replenish glycogen. The longer you wait the more catabolic you become following a workout. This is why High GI carbs are better in this situation. They are converted to blood glucose very rapidly and privide quick replenishment to the muscle so catbolism can cease. The insueing insulin spike is also benificial at this time to shuttle the glycogen and amino acids from an accompanying protein drink into the muscle cells as well as blunting the effects of corisol. Anywhere between 80-120g of carbs should be ingested imediately following intense weight training preferably high GI(sugar though not fructose) carbs. Oterwise the returns on your hard work will be severely limited.
I don't know where MaxBiceps is getting his info but he's entirely incorrect. Simple sugars are far better at replenishing drained glycogen stores. The first step in recovery is replenishment of glycogen. Without this step protein synthesis will grind to a halt. A piece of fruit will not do the trick. In fact fructose is not effeciently used for muscle glycogen. It is far more likely to be stored in the liver as glycogen. Regardless of the time of day one must ingest ample carbs following intense anaerobic training. There is no danger what-so-ever of it being stored as fat at this time. The muscle are dry and need a lot of carbs to replenish. Sometimes taking up to 48 hours to replenish glycogen. The longer you wait the more catabolic you become following a workout. This is why High GI carbs are better in this situation. They are converted to blood glucose very rapidly and privide quick replenishment to the muscle so catbolism can cease. The insueing insulin spike is also benificial at this time to shuttle the glycogen and amino acids from an accompanying protein drink into the muscle cells as well as blunting the effects of corisol. Anywhere between 80-120g of carbs should be ingested imediately following intense weight training preferably high GI(sugar though not fructose) carbs. Oterwise the returns on your hard work will be severely limited.
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MaxBiceps said:
This is completely false. They both end up as blood glucose. The body then decides how to use that glucose. If the muscle need it(post workout) then it will be converted to glycogen. Doesn't matter where that glucose came from. The only difference is how quickly the carbs are converted to glucose. In post training terms the faster the better.
GettinSwole
New member
Right after my workout I Immediately take in about 30 grams of only Whey Protein. About 30-45 Minutes after that I eat a meal with about 50-60g of protein in whole food source along with carbs in the form of bread, potatoes and sometimes some fats. I may eat a protein bar also so continue the influx of protein and vitamins. When off cycle Creatine, Glutamine, Aminos are added to this.
A
AnabolicDiabetic
Guest
Protein/glutamine/creatine...and insulin if I need some 
Good info Beezers
M18
M18
diamonddiceclay
New member
usually a bar with low carbs
FarBeyondDriven
New member
I love a XXL by American Bodybuilding when I am juiced. 1070 calories. 54 g. protien, 200 something g. of carbs, only a 1/4 are complex. Then either a chicken breast, sirlion steak, rice and veggies when I get home
Two things post work out
From everything I've ready about post work out nutrition, and body needs here is what seems most consistant from place to place, and book to book.
1. Unless your trying to loose weight, you NEED to get some food you. The faster you do, the faster you stop the catabolic environment.
2. Your body can use a high amount of carbs, simple preferably because the digets faster (see #1)
3. It also can use protien to start repairing, and to stop using the muscle you have for amino acids.
4. Said protien should again, be fast into the system, ie whey is one of if not the fastest digesting.
5. While it could use fat I suppose for engergy, fat digests slow, and causes other things in your stomache to digest slow, and isn't NEEDED at that point of recovery. The lack of need, and the slowing of digestion (which really hurts the idea of stopping catabolism FAST)
6. The 'window of opprotunity' for stopping catabolism is wide open for the first hour or two after an intense work out.
7. Your body is very low on insulin at this point, so the high GI foods, cause a needed insulin spike, that co-incides with the high levels of GH after a work out. Great combo we all know. The insulin spike also "shuttles" the stuff you eat where it belongs carbs to glucose, protien to muscles, fat to fat (another good reason to not eat fat post work out) The insulin spike is also good because of the anabolic nature of insulin.
8. The muscles are fairly low on glucose at this point, which means you can get away with alot of sugar that won't turn to fat, and with insulin spike and the way it forces carbs to glucose you can get away with more because it'll be shoved into muscles (to a certain extent, cant eat a pound of sugar or anything)
A safe ratio is at least .4 grams of carbs per lb of body weight, and .2 grams of protien. Although I usually go over this. Especially after 10 ius...
I say all this for the guys saying no sugar, or low carbs after a work out. Thats a bad idea, unless your low carb dieting. And those of you eating fats after the work out, its not bad, but carbs/protien would help alot more. Save the flax, and other efas for later when your recovering slower
From everything I've ready about post work out nutrition, and body needs here is what seems most consistant from place to place, and book to book.
1. Unless your trying to loose weight, you NEED to get some food you. The faster you do, the faster you stop the catabolic environment.
2. Your body can use a high amount of carbs, simple preferably because the digets faster (see #1)
3. It also can use protien to start repairing, and to stop using the muscle you have for amino acids.
4. Said protien should again, be fast into the system, ie whey is one of if not the fastest digesting.
5. While it could use fat I suppose for engergy, fat digests slow, and causes other things in your stomache to digest slow, and isn't NEEDED at that point of recovery. The lack of need, and the slowing of digestion (which really hurts the idea of stopping catabolism FAST)
6. The 'window of opprotunity' for stopping catabolism is wide open for the first hour or two after an intense work out.
7. Your body is very low on insulin at this point, so the high GI foods, cause a needed insulin spike, that co-incides with the high levels of GH after a work out. Great combo we all know. The insulin spike also "shuttles" the stuff you eat where it belongs carbs to glucose, protien to muscles, fat to fat (another good reason to not eat fat post work out) The insulin spike is also good because of the anabolic nature of insulin.
8. The muscles are fairly low on glucose at this point, which means you can get away with alot of sugar that won't turn to fat, and with insulin spike and the way it forces carbs to glucose you can get away with more because it'll be shoved into muscles (to a certain extent, cant eat a pound of sugar or anything)
A safe ratio is at least .4 grams of carbs per lb of body weight, and .2 grams of protien. Although I usually go over this. Especially after 10 ius...
I say all this for the guys saying no sugar, or low carbs after a work out. Thats a bad idea, unless your low carb dieting. And those of you eating fats after the work out, its not bad, but carbs/protien would help alot more. Save the flax, and other efas for later when your recovering slower
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T
The_Eviscerator
Guest
Very good post Elijah...
I usually go with about 80 grams of carbs (milk, strawberries, fruitjuice) mixed with a myoplex and a scoop of whey. All toll I am looking at roughly seventy grams of protein and around 80 grams of carbs. I probably should bump the carbs up a little, but I usually eat a small meal one hour after this shake.
I usually go with about 80 grams of carbs (milk, strawberries, fruitjuice) mixed with a myoplex and a scoop of whey. All toll I am looking at roughly seventy grams of protein and around 80 grams of carbs. I probably should bump the carbs up a little, but I usually eat a small meal one hour after this shake.
evilution79
New member
Protein shake and Mongolian beef over rice. Filled with Carbs, protein, and some fat
Willyumyum
New member
I drink an ultra fuel (JUSt under 100 carbs, like 98) and also have a MQ triple threat 3/60 protein shake
YUM
YUM
S
Stiffler
Guest
I eat 2 big apples as soon as I set down the weights along with a protein shake. then i take a shower walk to my dorm mess hall and eat a couple of chicken breasts,7 eggs,3 glasses of milk and what ever I see that looks healthly
For optimum results you guys should not be eating any kind of fat or complex carbs post workout. The idea is to replenish glycogen stores which should have been greatly diminished during your workout. During this post workout period it is virtually impossible to store the carbs as fat as your body will shuttle the carbs into your muscle as glycogen before it even thinks of storing it. This is the same phenomenon that makes carbups work during a low carb diet. When glycogen stores are low your body will preferentially fill them before it stores any. So unless you have an insane amount of carbs post workout I don't think you'll have to worry about this. Also fat is generally considered a no-no as it slows digestion, and at this time this is what we want least. Whey protein is also the best protein during this time period as it digests quickly and can be shuttled into the muscles fast.
You'll find a lot of people actually try to find the absolute highest GI carbs during the post workout meal. Corn flakes seem to be a popular choice due to the GI count. Personally I use honey as many studies have proven it a superior post workout carb form. It keeps insulin spiked for the longest duration compared to other carb sources. Also it has shown to be a great creatine transport system to boot. Obviously this is the only time you want to use honey as it could hinder fat loss in any meal but post workout.
Moral of the story is regardless if you are bulking or dieting you must use this post workout window to your advantage. Use high GI carbs, whey protein and whatever other supplements you want to throw in. If you are dieting then simply use less carbs than if you were bulking.
You'll find a lot of people actually try to find the absolute highest GI carbs during the post workout meal. Corn flakes seem to be a popular choice due to the GI count. Personally I use honey as many studies have proven it a superior post workout carb form. It keeps insulin spiked for the longest duration compared to other carb sources. Also it has shown to be a great creatine transport system to boot. Obviously this is the only time you want to use honey as it could hinder fat loss in any meal but post workout.
Moral of the story is regardless if you are bulking or dieting you must use this post workout window to your advantage. Use high GI carbs, whey protein and whatever other supplements you want to throw in. If you are dieting then simply use less carbs than if you were bulking.
BigJay81 said:PUSSY!!!!!!!!!!!!!!!
mmmmmm That would be a very good post workout "drink"
M18
BigJay81 said:Its not bad,,,,
Its my cardio!!!!!!!
I do cardio everyday....
Your a lucky man J LOL
M18
Willyumyum
New member
@ M18 and Jay...Similar threads
