need help asap
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need help asap - 7/15/2006 4:17:41 AM
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skyline882005
Posts: 26
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ive been reading up as much as i can but still can not find the answers to my questions so i thought i would see if any one could help me out.
The question i have is about the meal i have after my workout, i was wondering how long after to have it as i work so i dont get home till 6 ive read to wait 2 hrs is this correct???
The last question is i am not gettin enough carbs post workout or probably even pre workout, i was just wondering if anyone could give me an idea on what is good to eat or mix with my shakes that has a good amount of good carbs???
i have been told fruit but im not sure what kinds or fruit or what else to take and also how long before do you have the carbs and how long before a work out should i have my pre workout carbs???
Mathew
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RE: need help asap - 7/15/2006 5:54:19 AM
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Letshavesome
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The optimum time to eat after post workout is around 15-20mins, however, you can take carbs in after workout up to 2 hours but 15-20mins is the optimum time.
In this time you want to comsume high amount of carbs (average is 60-80g) and some protien. The carbs want to be simple carbs with high GI so that you can get a quick supply of glucose and to re-fuel the glycogen stores that you will have used during your workout.
Foods with high GI include;
White Bread
White Rice
Potato
Bagel
Baguette
Cornflakes
Raisins
Cous Cous
Watermelon
Muffin
Pineapple
Waffle
I suggest having some fruit juice as well as adding banana to you shake and some honey. Then about 2 hours later have your proper meal.
Aim to consume a light meal up to 2 hours prior to training or a larger meal 2-4 hours prior to trainging. About 45-75 minutes before training then comsume so foods with high GI again to provide an immediate supplyof energy during your workout.
Hope this has helped;
< Message edited by Letshavesome -- 7/15/2006 5:58:42 AM >
(in reply to skyline882005)
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RE: need help asap - 7/15/2006 9:12:11 PM
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skyline882005
Posts: 26
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thanks heaps mate
(in reply to Letshavesome)
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RE: need help asap - 7/15/2006 10:34:29 PM
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danmirage
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quote:
The optimum time to eat after post workout is around 15-20mins, however, you can take carbs in after workout up to 2 hours but 15-20mins is the optimum time.
Chemically, that time window is actually about 45 minutes following the workout.
quote:
In this time you want to consume high amount of carbs (average is 60-80g) and some protien. The carbs want to be simple carbs with high GI so that you can get a quick supply of glucose and to re-fuel the glycogen stores that you will have used during your workout.
That needs correcting...
The amount of carbs should be .2 to .4 grams per pound of YOUR bodyweight.
The protein amount should be .1 grams per pound of your bodyweight.
For pre workout that should be 30 minutes prior to training.
For post workout, immediately following a full cool down or within 45 minutes.
An alternative (or addition) to the protein is Branched Chain Amino Acids at 1/4 teaspoon per 35 pounds immediately before and after.
This is for optimal anabolic response. If you are working toward a fat loss goal, then this is not a good idea.
About an hour following your post workout recovery drink, have a meal.
Now the big issue!!!
The source of carbs should not be just any carbs and not just any High Glycemic carbs.
The carb source should be a 1:1 fructose:glucose(dextrose) carb.
Such as banana...you can look up any given food (fruits, juices, etc) here:
http://www.nal.usda.gov/fnic/foodcomp/search/
Here is an example of 2 tablespoons of Honey
Carbohydrate, g 34.61
Glucose (dextrose) g 15.02
Fructose g 17.19
That is almost 1:1!!
The goal of the pre and post workout is to load your liver (fructose) and muscles (dextrose) with glycogen!!
These foods would not be the best food choices to have as the pre workout carb or as the post workout carb...note that this is different from the meal you will consume 45 minutes to 90 minutes before training and 1 hour after training! --->
White Bread, White Rice, Potato, Bagel, Baguette, Cornflakes, Cous Cous, Muffin, Waffle....
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http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
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(in reply to skyline882005)
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RE: need help asap - 7/16/2006 2:05:20 AM
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skyline882005
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thanks guys
the other question i had was i have 1 of my protein shakes about 10am should i have that with water or milk the next shake i have after that is post workout??? i thought milk so my body would gradually obsorb it through out the day.
the last question i have is it important to still take the protein shakes on the days i dont work out i work out mon,wed,fri and sun so should i still take them on tues,thurs and sat???
(in reply to danmirage)
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RE: need help asap - 7/16/2006 7:48:52 AM
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danmirage
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quote:
the last question i have is it important to still take the protein shakes on the days i dont work out i work out mon,wed,fri and sun so should i still take them on tues,thurs and sat???
You grow on days you do not train...keep the food coming!
quote:
the other question i had was i have 1 of my protein shakes about 10am should i have that with water or milk
How many protein shakes do you have?
You should not be having a protein shake for a meal. Only for PWO.
UNLESS you are in the last few weeks of pre contest cutting or something similar.
You want a meal replacement that has everything a complete meal has...."so my body would gradually obsorb it through out the day."
Thats pretty much one reason. So the nutrients release gradually.
_____________________________
My journal:
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Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
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(in reply to skyline882005)
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RE: need help asap - 7/17/2006 1:08:17 AM
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skyline882005
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i take 3.
This is ruffly my meal plan it varies slightly but its generally the same.
MEAL PLAN
Meal 1 - rolled oats and 2 peices of wholemeal toast
(7.30am)
Meal 2 - Protein Shake and apple
(10 - 10.30am)
Meal 3 - 1 serve tuna or chicken or lean beef
(bout 1pm) 1 serve pasta or rice or potato
1 serve veges or salad
Meal 4 - Pre train snack
(plenty of protein and carbs for energy)
(4pm Pre train)
Train
(4.45pm)
Meal 5 - Protein + Pure carbs shake with water (immediately after training)
(6pm)
Meal 6 - 1 serve tuna or chicken or beef
(7.15pm) 1 serve pasta or rice or potato
1 serve veges or salad
Meal 7 - Protein shake + 200g diet yogurt with milk
(10pm)
the meal plan i used as a guide is from gen-tec for advance muscle gain and i just adapted it for myself.
< Message edited by skyline882005 -- 7/17/2006 2:03:11 AM >
(in reply to danmirage)
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RE: need help asap - 7/19/2006 1:52:01 AM
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skyline882005
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Joined: 3/12/2006
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can you give me some examples of what foods to have because i read some of the examples but i dont feel like having brockley or mushrooms or beans or lettuce etc for breakfast so if you have any other examples
thanks
(in reply to danmirage)
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RE: need help asap - 7/19/2006 11:51:47 AM
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cujodery
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Joined: 7/19/2006
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The best fruit to have for carbs is , Cherries, Bananas and cantalope,pears. Those have the most carbs in them but should be take post workout. Pre workout peanut butter and honey sandwich is great energy or you can have plain oatmeal and i usually mix a scoop of my protein mix in with it.
That is my two cents on it.
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(in reply to danmirage)
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