Post workout

[b631]

Done some research and what most says is that right after a workout you should get some hi gi carbs into your body. So I came up with a shake that has about 300 calories, about 50 carbs, 30 protein, very little fat (pretty basic- bananna, skim milk, scoop of whey)
I am presently cutting as I would like the full eight to show, and I am down to about 11% BF. But I have done this by reducing carbs- not all the way but reduced, and increasing fat before I go to sleep-NUTS,
So my question, people who are cutting- what do you do post workout? what kind of calories and what breakdown of carbs and protein do you take?
Also- I do a high intensity run-20 min worth, after lifting and before ab work, - should I get the shake in before the run?
Before the comments about whole food come- I eat whole food most of the time.

-Posted this in Nut., but figued I would cover my bets w/ the old heads

[taf1968]

I am on Keto, so I keep my carbs low pretty much all the time. But I do a PWO shake with 15-20g maltodextrin and 30-40g whey . . . mixed with water only and no fat at all PWO. I'll follow with a "regular" (for me) meal about 60 - 90 minutes after that.

The above is in regard to weights only. I rarely do cardio after weights (usually do cardio at night or on off days), so not sure how to advise you on that. I'll defer to someone who would know better from experience.

[jtroster]

I have always used a PWO shake that is around a 2:1 ration of simple carbs (dextrose, maltodextrin) to protein (hydrolysed whey) with added BCAAs. I have just switched to sipping Scivation's Xtend (BCAAs + Citruline Malate) as I am going very low-carb to try to increase fat burning.

[Chi_town]

IMO stay away from fruit post workout. The fructose in the banana will have a tendency to go to replenishing liver glycogen before muscle glycogen. Replenishing muscle glycogen is a big part of a Post WO shake. Much better to opt for a high gi carb like dextrose or maltodextrin IMO.

[JOHN GARGANI]

As a person who avoids insulin spikes like the plague, I was not able to do high carb PWO drinks, as they had a weird effect on my body that was very noticeable.


as such, I stick with a low carb, high protein drink WHEN I HAVE A DRINK;


I emphasize this, as , many times, I will just wait a half hour or more and just have a very nutritious combination of foods.

I have read all of the literature on the "opportunity" of the post workout window, and am convinced that it is not as vital as made out to be by the supplement companies.

[bulldog71]

Originally Posted by b631

Done some research and what most says is that right after a workout you should get some hi gi carbs into your body. So I came up with a shake that has about 300 calories, about 50 carbs, 30 protein, very little fat (pretty basic- bananna, skim milk, scoop of whey)
I am presently cutting as I would like the full eight to show, and I am down to about 11% BF. But I have done this by reducing carbs- not all the way but reduced, and increasing fat before I go to sleep-NUTS,
So my question, people who are cutting- what do you do post workout? what kind of calories and what breakdown of carbs and protein do you take?
Also- I do a high intensity run-20 min worth, after lifting and before ab work, - should I get the shake in before the run?
Before the comments about whole food come- I eat whole food most of the time.

-Posted this in Nut., but figued I would cover my bets w/ the old heads

I, personally, would cut the carbs back to 30 or so, and jack the protein up a little more to 45 or so. The extra protein will help to support gluconeogenesis for your muscle glycogen stores. I would take 8-12gms of BCAA's post lift, and before you do cardio, then the shake after cardio, followed by your whole meal 1-1 1/2 hours later, that contains a complex carb, and your glycogen concerns should no longer be an issue.

[asmolenski]

I am cutting down to 10% body fat right now and my postworkout drink consists of 40 g whey, 20 g dextrose, 20 g waxy corn maize in 12 oz water. I also take 2 g vit C and 10 g L-glutamine postworkout. My next meal is 1 hour after my postworkout drink.

I am cutting fat on a low carb / high protein diet and I am doing weights 5 days a week and cardio for an hour 7 days a week - I am using moderate intensity cardio keeping the heart rate at 75% max or so. On weight days I do an hour of cardio immediately after the weights and then take the post workout drink 1/2 hour after the cardio. On non-weight days I do cardio first thing in the morning on an empty stomache - no postworkout drink. If you want to burn fat do the cardio first thing in the morning or immediately after weights when your glyocgen stores are depleted - that way your body moves into fat burning mode immediately and every hour of cardio will consume about 1/4 lb of fat. Dont do more than an hour of cardio at a time b/c research shows you will start wasting muscle mass.