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Nutrition Diet, supplements, weightloss, health & longevity

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Old 08-10-2004, 12:55 PM   #1
Ashley Rogers
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I was wondering what everybody does for post-workout nutrition?

Ash
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Old 08-10-2004, 04:15 PM   #2
Ben Jackson
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For me, I'll immediately have a protein shake (1/2 scoop whey protein blend, 10 oz. skim milk, & 2 scoops weight gainer)yielding 40 g. protein, 50 g. carbs. Then in an hour or so I'll eat a full meal or if it's late I'll have another protein drink without the weight gainer.

Ben
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Old 08-10-2004, 05:57 PM   #3
John Phipps
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I usually drink some gatorade with a teaspoon of glutamine before my workout. After, I do the protein shake with 1 scoop of whey powder, 16 oz of 2% milk, a teaspoon of creatine along with 400IU of vitamin E and maybe some asprin or tylenol if I know I will be sore. I will eat dinner within an hour or two after that. Typically dinner is heavy on protein and veggies, light on starches and carbs.
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Old 08-10-2004, 06:02 PM   #4
Ross Hunt
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3-4 cups skim milk+
2 scoops vanilla Ceramic-Filtered Whey Protein Isolate+
2 scoops chocolate Ceramic-Filtered Whey Protein Isolate+
ice cubes=
~700-800 calories of high-biologic value goodness that tastes like a McDonald's ice cream cone.

Then I go out and get a smoothie, and make sure to eat a banana or two if my muscles cramped up.

Ross
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Old 08-10-2004, 07:06 PM   #5
Jay Edvardz
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I guess I'm the odd one out, I eat whole food post workout. Today it was a big salad - chicken thighs, mixed greens, macadamia nut oil, and coconut shreds.

Ross,

You should patent that shake and sell it! Sounds damn good!

-Jay
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Old 08-10-2004, 09:05 PM   #6
Mike Minium
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Jay,

You're not the only odd one out there. Hardly any part of my diet has changed (macro ratios, timing, number of meals, etc.) since discovering CrossFit. One of the only big things that has changed has been the elimination of protein powder from my diet. So my post-workout meal looks a lot like yours, with a piece of fruit thrown in every now and then.

(The only other thing that has changed post-CF is a reduction in total calories per day, on average, but that's the topic of another discussion.)

Mike
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Old 08-11-2004, 05:08 AM   #7
Jay Edvardz
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Mike,

Good to know! I throw a piece of fruit here and there as well. Please do start a new thread to discuss your caloric reduction.

-Jay
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Old 08-12-2004, 07:07 AM   #8
Donald Woodson
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When I get home from work, about 4pm, I'll have one scoop of whey protein in a glass of skim milk. Then I work out. After that I'll have my regular meal which happens to look just like Jay Edvardz'.
Finally found some of that Mac nut oil. Delicious! Expensive, but it sure woke my salads up.
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Old 08-12-2004, 07:10 AM   #9
Ross Hunt
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Do you guys find that adding fiber to a high-GI post-workout meal makes the insulin spike 'nastier'? I do; for instance, if I just have a bottle of orange juice (i.e., pure sugar) with my post-workout meal, it makes me much less woozy than having, for instance, a high-fiber muffin, and the spike doesn't last as long. When I was trying hard to gain weight, I actually tried to capitalize on this by eating fiber with my post-workout meal in an effort to extend the insulin spike.

Any added fat seems to have a similarly nasty effect - yet another reason not to buy most protein powders.
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Old 08-12-2004, 08:50 AM   #10
Jay Edvardz
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Donald,

Isnt that oil amazing?

Ross,

When you say nasty, do you mean it lasts longer? Is it possible that the difference in how you felt was based on the type of carb (fruit juice versus muffin, thus fructose versus starch) rather than the fiber content? I can get away with eating a fair amount of fruit without ill effect; however, if I add in some starch I feel like total crap. Whenever I used spiked insulin post workout I would keep the fat and fiber to a min.
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