post work out meal

**tammyp** · 03-18-2009, 01:49 PM

what do you eat?

**Jer** · 03-18-2009, 04:19 PM

Sweet potato and eggwhites.

**beau** · 03-18-2009, 04:33 PM

Off-season protein source and white rice or potatoes

Keto diet I'll have 8oz lean steak and a small salad

**MichaelWayne** · 03-18-2009, 04:40 PM

1 cup broccoli, 1 cup brussel sprouts, 6-8oz top round w/ 4oz Tilapia

**Voland** · 03-18-2009, 06:16 PM

aminos, fruit and chicken or protein shake and fruit (banana, apples, berries...).

**Allifit** · 03-18-2009, 08:06 PM

Pre contest: 2 scoop protein shake (zero carb zero sugar protein) with water and splenda

Off season: 2 scoop protein shake with water, splenda, and glutamine, and usually either a larabar, apple, or some peanut butter rice cakes for some extra carbs and sugar

**NPCfigure** · 03-19-2009, 08:48 AM

Whey Shake with glutimine...off season I will add some oatmeal to it

**Allifit** · 03-19-2009, 09:33 AM

I'm noticing a lot of people are eating slower digesting carbs after their workouts- i.e oatmeal... what is the principle behind that? I went to school for wellness and sport science and I think one of the first important pieces of info I learned regarding replentishing muscles after a rigorous workout is that your muscles are in need of the energy ASAP...and therefore need faster digesting carbs, preferably with some glucose... ie. rice cakes, fruit, I even know some bbers that eat a handful of gummi bears etc.....
Fast digesting protein and carbs are essential, to get them into your body as soon as possible. Everyone knows certain slower digesting carbs like oatmeal, sweet potatos, and rice take longer to reach the muscles.... in order to spike your insulin levels fast digesting carbs and some glucose (sugar) are ideal...

I'm not criticizing I'm just curious as to why something like oatmeal would be ideal for a post workout meal.

**stephaniewicked** · 03-19-2009, 10:57 AM

1 scoop whey (mixed with 8-10 oz. water), 2 rice cakes!

It's portable so I can leave it in my gym bag all day while I'm at work/school and then I can eat it in the locker room post-lifting before I go back out for cardio...

**buckimscl** · 03-19-2009, 10:58 AM

Originally Posted by Allifit

I'm noticing a lot of people are eating slower digesting carbs after their workouts- i.e oatmeal... what is the principle behind that? I went to school for wellness and sport science and I think one of the first important pieces of info I learned regarding replentishing muscles after a rigorous workout is that your muscles are in need of the energy ASAP...and therefore need faster digesting carbs, preferably with some glucose... ie. rice cakes, fruit, I even know some bbers that eat a handful of gummi bears etc.....
Fast digesting protein and carbs are essential, to get them into your body as soon as possible. Everyone knows certain slower digesting carbs like oatmeal, sweet potatos, and rice take longer to reach the muscles.... in order to spike your insulin levels fast digesting carbs and some glucose (sugar) are ideal...

I'm not criticizing I'm just curious as to why something like oatmeal would be ideal for a post workout meal.

Alli, you are in line with everything I've read and seen. Adding slow digesting carbs post wo is not recommended.

**KEVDIESEL** · 03-19-2009, 11:02 AM

Chicken breast and any kind of noodles or rice.

**fitcorps** · 03-19-2009, 11:09 AM

Originally Posted by Allifit

I'm noticing a lot of people are eating slower digesting carbs after their workouts- i.e oatmeal... what is the principle behind that? I went to school for wellness and sport science and I think one of the first important pieces of info I learned regarding replentishing muscles after a rigorous workout is that your muscles are in need of the energy ASAP...and therefore need faster digesting carbs, preferably with some glucose... ie. rice cakes, fruit, I even know some bbers that eat a handful of gummi bears etc.....
Fast digesting protein and carbs are essential, to get them into your body as soon as possible. Everyone knows certain slower digesting carbs like oatmeal, sweet potatos, and rice take longer to reach the muscles.... in order to spike your insulin levels fast digesting carbs and some glucose (sugar) are ideal...

I'm not criticizing I'm just curious as to why something like oatmeal would be ideal for a post workout meal.

You are right Alli, but I think it depends on how a person is dieting. If they are dieting very low carbs or manipulating carbs by "timing" them, their glycogen levels will be quite low and by mixing whey (which increases insulin release) with a more complex/slower digesting carbohydrate they can still initiate an insulin response and take advantage of depleted glycogen. Some people may opt to do this to limit fat storage and others may do it because the rapid increase from in insulin from something like dextrose can cause stomach discomfort as well as a sharp drop in blood sugar creating some people to get a severe hunger feeling.

Personally, unless VERY deep into prep, I utilize both methods:

-IMMEDIATE POST WO: 20-40 Grams WMS or Vitargo/7 Grams BCAA/7 Grams Glutamine/3-5 Grams Creatine

-20-25 Min POST WO: 40 Grams Whey or 11 Egg Whites/30-40 grams carbs from Oats or Sweet Potato

I find using WMS is much better for me as Vitargo or Dextrose can cause a rapid drop in blood sugar and I feel aweful. WMS may not spike insulin as much but it does shuttle nutrients with great effectiveness due to its molecular weight.

**Allifit** · 03-19-2009, 11:10 AM

Originally Posted by buckimscl

Alli, you are in line with everything I've read and seen. Adding slow digesting carbs post wo is not recommended.

Rock on

I just noticed when I posted that a lot of the other responses included slow digesting carbs- or worse, things like veggies etc. I was just wondering what their theory was behind that decision making process. Obviously pre contest I don't eat any kind of sugar period, I switch to two plain rice cakes post workout then 4 weeks out its just a protein shake... but offseason those muscles need fuel.... and as I said to my knowledge that fuel best comes from fast digesting carbs...

**Allifit** · 03-19-2009, 11:20 AM

Originally Posted by fitcorps

You are right Alli, but I think it depends on how a person is dieting. If they are dieting very low carbs or manipulating carbs by "timing" them, their glycogen levels will be quite low and by mixing whey (which increases insulin release) with a more complex/slower digesting carbohydrate they can still initiate an insulin response and take advantage of depleted glycogen. Some people may opt to do this to limit fat storage and others may do it because the rapid increase from in insulin from something like dextrose can cause stomach discomfort as well as a sharp drop in blood sugar creating some people to get a severe hunger feeling.

Interesting point. When dieting for a show I obviously don't use that method... I don't intake sugar pre contest. So I was referencing my off season strategy. Following an intense workout, your muscles are depleted and are thirsty for replenishment. Therefore most of the calories ingested at this time will be soaked up by the muscles, making less calories available to be stored as fat. In order to maximize the gains you made during your workout the objective should be to replentish the muscles ASAP by shuttling protein and carbohydrates to the body. So I guess imo logic says those carbs should be fast digesting. Your body is the most suceptible to being anabolic or catabolic post workout (building or lean muscle or breaking down of lean muscle). I understand the theory on something like detrose causing stomach upset esp. if you're dieting seriously. However everything I've read or studied seems to circle around the fact that simple sugars help in the absorption of protein- which is again ideal in building muscle and helping to place the body in an anabolic rather then catabolic state...