CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Nutrition
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Nutrition Diet, supplements, weightloss, health & longevity

Thread Tools
Old 11-04-2007, 08:56 PM   #1
Maggie Bryan
Member Maggie Bryan is offline
Join Date: Nov 2007
Location: Lancaster  CA
Posts: 1
Newbie needs to know about carbs after exercise

Hi! I'm brand new to this forum. I have been told I need to eat carbs after exercise to build muscle tissue. But I don't know how much or what kind. Would appreciate any advice. Thanks in advance!
  Reply With Quote
Old 11-04-2007, 10:14 PM   #2
Derek Weaver
Departed Derek Weaver is offline
Join Date: Jul 2007
Posts: 881
Re: Newbie needs to know about carbs after exercise

You're going to get a lot of different responses to this thread.

Some people say you need a mix of simple carbs and protein within 30 minutes of exercise in order to rush nutrients to the muscles while they're primed for recovery. Others will point out that prime recovery times are 14-15 hours after exercise and that you shouldn't sweat the small stuff.

Others will possibly point out that there is a large growth hormone response after a workout and that waiting for a while after a workout may be a good idea before eating.

I just follow Zone recommendations, with a Zoned smoothie/shake after my workout. I try and get it down within 45 minutes after I work out, but I don't stress if I'm a little late with it.

Check out Enter The Zone, and any other zone resource there is. You'll find all the information you need out there.
  Reply With Quote
Old 11-04-2007, 10:42 PM   #3
Karin Jonczak
Member Karin Jonczak is offline
Karin Jonczak's Avatar
Join Date: Feb 2007
Location: Oakford  PA
Posts: 1,447
Re: Newbie needs to know about carbs after exercise

Drink a glass of chocolate milk (2%). Seriously, its the almost perfect combo of carbs, protein, and fat... and it tastes good too ;-)
  Reply With Quote
Old 11-05-2007, 01:11 PM   #4
Matt DeMinico
Affiliate Matt DeMinico is offline
Matt DeMinico's Avatar
Join Date: Feb 2007
Location: Sterling Heights  MI
Posts: 1,939
Re: Newbie needs to know about carbs after exercise

If I were you, I'd simply chomp down a small snack after working out. The snack I prefer is roughly double the size I'd suggest for a lady (I'm assuming you're not a lady in the category of doing 300+lb full range back squats, but if you are, feel free to eat more).

I'd suggest enough fruit to get about 9 grams of carbs (remember to account for fiber), about 7 grams of protein, and about 3 grams of fat. Most likely if you're eating some form of meat, it'll have about 1.5 grams of fat as part of the protein, so just add in maybe five or six almonds or something, and that'll get you up to 3 grams of fat.

FYI, 9 grams of carbs is about half of an apple, or half a cup of grapes, or... you chooose what you like. 7 grams protein is about 1 oz of meat.
  Reply With Quote
Old 11-05-2007, 01:54 PM   #5
Frederic Giraud
Affiliate Frederic Giraud is offline
Join Date: Aug 2007
Location: Montreal  Quebec
Posts: 722
Re: Newbie needs to know about carbs after exercise

Ok I'm French , at work, but I just read The paleo diet for Athletes recently and I could try to summarize the main points that my poor little memory has remember.

There are actually 2 windows after a workout.

The first one is withing 30min after your workout, where a good protein shake will make sure you take advantage of that window. It will help with the "muscle are being eaten for energy" scenario. You could also add some kind of carbs in that Shake to take care of the "muscle have used all their glycogen reserve and need to refill those reserves prior to starting the actual recovery and rebuilding of the muscle" scenario ( excuse me for such an awful sentence ).

So that's the first window.

Which is also shared by the second window. 3 to 4h after your workout, eating a good meal, well balanced, with some fast carbs( rice/pasta/potatoes) that actually higher ure insulin level, which will make more sugar get to the muscle, and thus once again help with the refilling of the glycogen reserve in your muscles. Again you want to refill those reserves ASAP simply due to the fact that until those reserves aren't filled up again ( not entirely but to a good amount), you muscle will keep trying to refill the glycogen reserve instead of starting to rebuild/enhance/tweak/etc... the muscle itself.

It's really a logic thing IMO, workout hard , no more glycogen, re-stock that glycogen, build that muscle accordingly to the new stress he was hit with, rinse and repeat.

I hope I at least make a bit of sense....Sometimes my english is really odd.

Good luck


People tend to suggest a shake after workout to take care of the first window of "opportunity" simply because after such workouts people are not generally enclined to eat an actual meal. If you can though, it would be the best.

As said chocolate milk got one of the best "natural" ( ya i know, more or less natural) ratio around.
"The results are in the intensity. The magic is in the movement. The art is in the programming."

Last edited by Frederic Giraud; 11-05-2007 at 02:00 PM..
  Reply With Quote
Old 11-05-2007, 02:07 PM   #6
Brandon Oto
Member Brandon Oto is offline
Join Date: Mar 2007
Location: Santa Cruz  CA
Posts: 3,001
Re: Newbie needs to know about carbs after exercise

Derek summarizes nicely.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Where do the carbs come from? Evan Cauble-Johnson Nutrition 4 06-03-2007 07:28 AM
How many carbs do you really need?? Mike ODonnell Nutrition 8 10-16-2006 02:10 AM
Carbs after exercise - not just insulin/GH to consider! Paul Kayley Nutrition 0 01-29-2006 01:19 PM
Newbie introduction: are there WOD exercise substitutes? Matt K Starting 3 06-01-2004 02:49 PM
Carbs Matt Cullen Nutrition 1 07-12-2003 07:19 AM

All times are GMT -7. The time now is 02:24 AM.

CrossFit is a registered trademark of CrossFit Inc.