What to Eat After Workout: The Post Workout Meal [Tips]
- 07-23-2011, 12:31 PM
What to Eat After Workout: The Post Workout Meal [Tips]
The most important thing in a post workout meal is timing of eating. Just after exercise the blood flow is still working the muscle. Now our aim is to supply the body with the required nutrients, its just like hitting the iron when its hot.
The goal is to supply the body with sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases.
- Exercise has a catabolic effect (breaking down) on muscle tissue.
- Protein is needed to switch from a catabolic state to an anabolic one.
- Carbohydrates are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.
- The best thing to eat after a workout is a high quality protein that can be easily digested by your body and so that it goes from catabolic to anabolic state.
- A high quality whey protein is perfect because it fulfills all the requirements.
- Most of the people consider the post workout meal to be the most important meal.
Some people call this the ‘magic window’.
- When you eat something with a high glycemic index, it will allow your body to replenish the glycogen reserves in your muscles. It’s like you’re refueling your muscles fast.
- The sugar also briefly elevates your insulin levels. Insulin is a shuttling hormone that helps you store even more macro-nutrients into your body.
- The brief insulin elevation together with your body’s natural ‘magic window’ works together with your post-workout meal to give you optimal benefits.
Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.
Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.
Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.
When to Eat After A Workout
Wait 30 minutes to eat after a workout (within an hour of working out).
Your blood will be pumping to the major muscle groups that you have just been training.
Your digestive system doesn’t work optimally at this time because digestion requires your body to pump blood to your stomach.
The 30 minute break allows your body to recover.
This is also why you want a protein and carbohydrate food that is easily digested.
However, if you eat an hour after your workout, the ‘magic window’ will have closed and you will not get the full benefits of the post workout meal.
- 07-23-2011, 12:40 PM
cool copy/paste Broscience...Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
07-23-2011, 12:51 PM
07-23-2011, 03:49 PM
07-25-2011, 09:01 PM
Ive heard some people even snack on a couple gummy bears after workouts to replenish glycogen what are your thoughts on this just a couple not talking a whole bag, even a college coach suggested this in a nutrition plan so does it have some merrit?
07-25-2011, 09:05 PM
07-26-2011, 08:17 PM
But after putting in "Gummy Bears post workout" in google it came up with a bit of discussions and a decent amount of people use it to spike insulin immediately following a workout, maybe a handful or even a few is enough to get some benefits, Im gonna look further into it.
07-27-2011, 10:28 AM
07-27-2011, 11:03 AM
Gummy bears are probably easier to get a team of athletes who (generally) don't know the first thing about nutrition to eat something with sugars right after working out. A better option would be to eat a banana or orange or handful of raisins right after a workout.
07-28-2011, 12:39 PM
Here is what i have learned over the years of reading/researching.. And PLEASE correct me if i'm wrong, becuase i am always open to learning more!...
As far as post workout "meal" is concerned... i was under the impression that that was NOT the post workout shake. Given what was said above (and in accordance with more dietary literature in regard to exercise), it seems as though the BEST thing to consume post workout, it obviously a shake containing whey protein and some of the carb sources listed above. As the original poster mentioned, this will shuttle the nutrients your body needs, to the muscle to begin the recovery process...
However... this is not to be confused with your post workout MEAL. Approximately 1.5-2 hours after your post workout shake (protein/simple carbs)... its important to keep the body fueled and to have an actual "meal". By this i mean non-liquid food source. A good example would be grilled or boiled chicken breast and a medium sized sweet potato. These will continue to fuel your body's recovery for hours... something that the whey protein will not do, seeing as it is absorbed and put to use so quickly.
Now this is a diet program that i've seen work well for lean gains and "bulking" (to some extent). If you are looking to "cut up" or reduce your overall mass... than these calories may be a bit much given your daily calorie needs. Again.. i am not a nutritionist, nor am i the "expert" in any way. I am merely an avid weight lifter and nutrition guru. I get lots of my info from articles and forums such as these.... so take what i say with a grain of salt, if you find to contrary to what you already know.
Hope that helped some... take care
07-29-2011, 03:32 AM
Low fat protein such as peanut butter, lean meat, poultry or fish, or boiled eggs.
Dairy like milk, yogurt and low-fat cheeses, such as cottage and natural cheeses.
This diet provide me complex carbohydrates, fiber, protein and a small amount of fat.
07-29-2011, 08:56 PM
I was kind of more intrigued about the idea of gummy bears having any benefit at all after a workout then actually implementing it. Basically what ive gathered is directly after +/- 5 minutes to ingest some sort of insulin spiking product weither it be dextrose in a shake or a banana or hell gummy bears, then within 30-45 minutes ingest carbs and protein basically a protein shake, and usually about 2 hours after workout is my post workout meal usually my biggest meal of the day,
08-03-2011, 08:43 PM
08-08-2011, 06:22 PM
Gummy bears is a NO NO! Just because its carbs an also 0% fat doesn't make it good. Gummy bears have Gluten and also Corn Syrup! My shake usually consists of 20oz Gatorade and 2 scoops whey protein an I throw in a scoop of L-Glutamine. I also take 500mg of Vitamin C because if you train hard and intense your immune system lowers so I always take supps for my immune systemOriginally Posted by jumpshot903
08-08-2011, 06:24 PM
PB is high in fat and will digest slow. But sometimes it's ok after you had your shake to consume a tablespoon or 2 of PB if your a hard gainer. But like I said after you had your shake. Id say about 15mins laterOriginally Posted by lfawcett44
08-08-2011, 06:52 PM
08-08-2011, 07:07 PM
Haha you right bro. I was just trying to be nice to the skinny pricks lol. I personally never use PB post workoutOriginally Posted by StangBanger
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