Post-Workout Nutrition

Ashley Rogers · 08-10-2004, 12:55 PM

I was wondering what everybody does for post-workout nutrition?

Ash

Ben Jackson · 08-10-2004, 04:15 PM

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

John Phipps · 08-10-2004, 05:57 PM

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.

Ross Hunt · 08-10-2004, 06:02 PM

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

Jay Edvardz · 08-10-2004, 07:06 PM

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

Mike Minium · 08-10-2004, 09:05 PM

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

Jay Edvardz · 08-11-2004, 05:08 AM

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

Donald Woodson · 08-12-2004, 07:07 AM

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.

Ross Hunt · 08-12-2004, 07:10 AM

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.

Jay Edvardz · 08-12-2004, 08:50 AM

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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08-10-2004, 12:55 PM	#1
Ashley Rogers Member Profile: Join Date: Jun 2004 Location: Springdale Arkansas Posts: 73	I was wondering what everybody does for post-workout nutrition? Ash

08-10-2004, 04:15 PM	#2
Ben Jackson Member Profile: Join Date: Jul 2004 Location: Georgetown IN Posts: 64	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

08-10-2004, 05:57 PM	#3
John Phipps Member Profile: Join Date: Jul 2004 Location: St Louis MO Posts: 158	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.

08-10-2004, 06:02 PM	#4
Ross Hunt Member Profile: Join Date: Jan 2004 Location: Annapolis MD Posts: 914	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

08-10-2004, 07:06 PM	#5
Jay Edvardz Departed Profile: Join Date: Jan 1970 Posts: 445	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

08-10-2004, 09:05 PM	#6
Mike Minium Member Profile: Join Date: Feb 2003 Location: Oakland CA Posts: 860	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

08-11-2004, 05:08 AM	#7
Jay Edvardz Departed Profile: Join Date: Jan 1970 Posts: 445	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

08-12-2004, 07:07 AM	#8
Donald Woodson Departed Profile: Join Date: Jan 1970 Posts: 455	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.

08-12-2004, 07:10 AM	#9
Ross Hunt Member Profile: Join Date: Jan 2004 Location: Annapolis MD Posts: 914	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.

08-12-2004, 08:50 AM	#10
Jay Edvardz Departed Profile: Join Date: Jan 1970 Posts: 445	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.