Eating Immediately After Workout?
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Eating Immediately After Workout? - 2/23/2006 12:31:58 AM
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vdk_au
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Ok, I was reading in a magazine that you should eat about half an hour to one hour after an workout, to let time for the blood to flow through muscles. Yet i read an article that said's you should eat immediately after a workout as this is the best time the muscle absorb the nutritions etc. I personally believe 45 minutes is the optimial time, but is it? I'm thinking of purchasing some protein supplements to take after workout, instead of food..
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RE: Eating Immediately After Workout? - 2/23/2006 12:46:30 AM
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vdk_au
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btw..about protein supplements, i'm buying this one tomoz...
Musashi SLM “HIGH PROTEIN” FORMULA, 400grams for around $22..serving size of 40grams, providing 32.6grams of protein...since i got a small frame size, height: 173cm and body weight of 52.5kg...would this be too much for me to consume after a workout, should i be taking like 25-30grams for serving size instead?
(in reply to vdk_au)
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RE: Eating Immediately After Workout? - 2/23/2006 6:29:47 AM
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veggeep
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I would aim to get between 30 & 40 grams of high-quality whey (or other easily-digestible protein) **Immediately** after a workout. As in rack the weights, and hit the blender. Do not pass "Go", do not collect $200, do not linger, flexing in the mirror. Go get your protein and THEN spend time admiring yourself 
Then, within 45 minutes of working out, follow up the protein shake with one of your smaller meals -preferably one containing a ton of complex carbs and water to kick-start the re-hydration.
If you've consumed some kind of protein within an hour before your workout, it should be cruising around in your bloodstream by the time you are finished lifting -which also happens to be when your muscles are going to be most receptive to taking up nutrients.
Your post-workout protein is the second most important meal of the day (the first being breakfast).
Bon apetit!
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to vdk_au)
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RE: Eating Immediately After Workout? - 2/23/2006 4:19:22 PM
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veggeep
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25-30 does sound more reasonable for your current bodyweight -just make sure you're taking it immediately after your workout. And, since you mention it, that should be the only time during the day that you personally use a protein supplement. If you're following the advice of 2g/kg of bodyweight, that only leaves you roughly 70g of protein for the rest of the day. Divide that by four average-sized meals, or three big ones and two large snacks, you're looking at approx 14g of protein per meal.
You can get 14g of protein from two hard-boiled eggs. I get the feeling meeting your protein needs won't be a problem for you, but the post-workout hit should be the daddy 
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to vdk_au)
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RE: Eating Immediately After Workout? - 2/23/2006 4:30:03 PM
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vdk_au
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ah thanks..70grams for the rest of the meals, but i'm not sure if i'll be exceeding my recommedable amount from this...cos well i have a feeling i coud maybe...but i might try calculating how much i take in, the only thing hard to calculate is my dinner....
[edit] Ok i just calculated it to be around 87grams...i included dinner in, with a very rough estimation of 30grams, could be way more or less, but yea..i usually have a pretty heavy meal like heaps of rice, vegies, and meat......so yea...
ok, so that would leave me around 34grams of protein, so i guess taking around 30grams serving (~27.6protein) + cup milk (8grams protein) should be ok.....cud i get your opionion on this :D..thanks alot..
btw...u're saying take a small meal, i don't usually have a meal until dinner...but i usually take a snack about 45minutes after workout. What would u recommend for me to take after a workout, i usually take piece of bead + peanut butter, cup milk + bananna....but not sure what is gud, so cud u recommend? :D
[edit 2] I was just reading http://www.bbc.co.uk/health/healthy_living/fitness/energy_protein.shtml
and it was stating around 1.2protein/kg of protein if u're working out, so i'm not sure when u said 2gramsprotein/kg is too much?
< Message edited by vdk_au -- 2/23/2006 4:48:56 PM >
(in reply to veggeep)
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RE: Eating Immediately After Workout? - 2/23/2006 4:47:40 PM
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Weapon X
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Hey guys, what's up with no mention of carbs? You got some prime time to take in major carbs right after your workout that will aid in muscle growth, and not unwanted body fat... actually, to avoid carbs right after your workout your body will feed on what existing muscle you have to recover yourself. Causing an endless loop with your body spending more time recovering than growing...
Also, just as you would want a fast acting/digesting protein source such as whey... it's the same deal with your carb sources. Refined carbs are ideal to replenish muscle glycogen stores and will leave you pumped/full looking muscle bellies for a long time. A brief list of carbs that would be ideal refined carbs for post-workout are -
Ripe Bananas
White Bread
Fruit juice
bagels
For myself, I have been using EAS Myolplex with a large banana emediately after my workout. I actually chill out in the gym and have it right there. This, followed by a highly nutritious meal an hour to two hours later will give you gains like you couldn't imagine. This is the single most overlooked thing around the gym... some guys wait hours to eat afterwards. There are a number of Post-Workout drinks on the market, find one that works for you or combine a few with some food. Whatever you do, after your workout... think Protein/Carbs and simple sugars. Even gatorade with a a protein shake would work. Later
(in reply to veggeep)
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RE: Eating Immediately After Workout? - 2/23/2006 5:03:56 PM
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veggeep
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From: Reston, VA
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quote:
btw...u're saying take a small meal, i don't usually have a meal until dinner...but i usually take a snack about 45minutes after workout. What would u recommend for me to take after a workout, i usually take piece of bead + peanut butter, cup milk + bananna....but not sure what is gud, so cud u recommend? :D
That sounds perfect!
Usually, I hit a full-on meal right after my workout, since I workout late in the afternoon. Then it's din-din and another heavy snack before bed.
1.2g/kg is the minimum when you're working out. I wouldn't exceed 2g/kg at your size.
Indeed, Weapon X, you are right about the carbs -these post-workout meal discussions tend to turn into protein discussions, but that's what I mean about getting some kind of meal or heavy snack right after a workout. Definitely include some (quality) simple carbs with your post-workout protein, and make sure your next meal has a ton of complex carbs.
I also drink some kind of high-glycemic carb fluids during the workout, so that by the time I'm totally jacked up and pumped, I've created a brief insulin spike. That should be optimal for transporting nutrients into the muscle cells right when they are most primed for them.
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to vdk_au)
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RE: Eating Immediately After Workout? - 2/23/2006 5:14:12 PM
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vdk_au
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From: Australia
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thanks alot..i'll be taking protein shake only on workout days......btw..as i said i take around probz 85grams of protein on non-workout days...is this alrite?
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RE: Eating Immediately After Workout? - 2/25/2006 8:30:16 AM
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danmirage
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Let me remind y'all that too much protein in that post work out period could be counterproductive.
A very high protein meal can actually cause a release of glucagon. Glucagon is a hormone that antagonizes insulin release. Insulin is responsible for shuttling nutrients INTO the muscles. Glucagon also has another function. It causes the body to convert amino acids into glucose (a process called gluconeogenesis). That means, eat too much protein and those aminos become carbs!
But if you eat some protein with carbs, insulin shoots up. If you eat too much protein with carbs, the insulin release may actually be lower.
During the post-workout period, muscle breakdown does occur and is the dominant threat. Getting the insulin up allows muscle breakdown to diminish so that synthesis can dominate and we can quickly get back to building muscle!
The best Pre and Post W/O should actually looks like this:
0.2 g/lb high glycemic index carbs
0.1 g/lb protein from whey (or Just 5 grams of BCAA or 15 grams of EAAs)
You would consume this mixture in water both pre and post OR during and post.
The benefits of this carb with a little protein approach...?
By rapidly increasing protein synthesis while simultaneously decreasing protein breakdown, studies in 2000 showed that you could shift to a positive muscle protein balance within 1 hour after the workout.
Notes:
The next meal(s) should be preferably from food. About an hour after your PWO or so.
quote:
but i usually take a snack about 45minutes after workout. What would u recommend for me to take after a workout, i usually take piece of bead + peanut butter, cup milk + bananna....but not sure what is gud, so cud u recommend?
That would be fine in addition to the PWO which you consume up to 30 minutes after you finish.
Remember to take in to consideration that there are these extra calories in your diet (for a 170 pound person that is 34g protein 68g carbs, totalling 400 calories) because that extra 400 calories can add up an extra 3/4 pound every week!
vdk_au
quote:
as i said i take around probz 85grams of protein on non-workout days...is this alrite?
Muscles do recovery and maintenance on non work out days...often far in excess of what is done on workout days. Your diet for on and off days should be the same.
By the way, .6-.9 grams of protein per pound of bodyweight (1.2-1.8g/kg) has been found to be more effective for lifters wanting to gain muscle mass... with about 2x that in carbs.
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(in reply to vdk_au)
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