Post Workout Meal

[Joe Bernard]

anyone hav good suggestions on a good post workout meal that does not hav protein shakes/powders n only has whole food? Currently, after a workout i hav a good amount of turkey on a bagel with guldens mustard and drink an orange Gatorade

[Jonas Cronfeld]

Right after my workout I drink a protein shake with 30 g whey, eat a banana and 10g olive oil. About an hour later I eat a meal with chicken, spinach, tomatoes, udos choice and great stuff like that. It works very well.

[Jay Cohen]

Joe;
Ditch the Bagel and Gatorade. Do a search, post workout meals have been covered many times.

[Joe Bernard]

aight sorry thanks

[Travis Hall]

I'm not as strict with my diet as others are on the boards.

After workouts I'll normally have a pint of chocolate milk or half a tub of cottage cheese with fruit.

Cheers,
T.

[Frederic Giraud]

Hey Joe, as Jay said drop the gatorade and bagel, those are high glycemic carbs and not optimal ( even tho an after work out meal can contain high glycemic carbs)

Hitting a shake of protein where you would add something like maltodextrin in order to cover the glycogen part of the refill. I kno it, I just asked for almost the same, instead Im more specific as in the right after workout refill.

1 hour or so after the workout ( and the refill ) hitting a real balanced meal is the way to go.

You'd want to hit the protein/glycogen shake right after the workout in order to take advantage of the anabolic window ( is that the right term?)

taken straight from (http://www.hussmanfitness.org/html/TFPostProtein.html) :

"The Journal of Physiology recently reported a study that tracked 13 subjects over 12 weeks. One group took a protein-containing supplement immediately after resistance training. The other waited for 2 hours before taking protein. The immediate protein group saw significant increases in muscle mass, dynamic strength (strength in moving a weight) and isometric strength (strength without movement). The 2-hour delay group saw only improved dynamic strength. The study notes "We conclude that an early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle."

[Joe Bernard]

thanks frederic thats good stuff. im gonna try to get endurox (which has the 4:1 carb:protein ratio) or whey protein. But wat would be good whole foods to eat, since i screwed myself with eatin a bagel n gatorade?

[Frederic Giraud]

I guess a balanced meal which would be an handsize of meal for the protein, as much veggies and fruits you want for the carbs and some olive oil ( or any source of GOOD fat).

A meal still is a meal after or before your workout, if you have good eating habits you'll find youreself eating pretty much the same kind of stuff prior or after a workout.

There's no magic meal =P It's all about balance and long term good habit. Your body is able to pick what he needs when HE needs it, not when you give him. I mean if you have good habits your body will know that in a certain amount of time your gonna eat that and this, so he will adapt and take from his reserve, if needed, and since he knows your giving him back all that good stuff he uses it at the optimal time.

Sometimes I have an hard time expressing my self in english, I hope you more or less understand the point here :D

[Joe Bernard]

i understand wat u mean, thanks frederic. I just got a whey protein shake n im gonna mix it with some fruit/fruit juice to enhance flavor.