Post-workout nutrition

[MikeDS]

Just wondering, is this a good meal to have after working out.

45-60mins after working out:

2 Eggs (scrambled) with cheese and ham
4 scoops Quaker's porridge OR 2 weet-a-bix biscuits with honey
Mee Soup with mushrooms
1 Paul's yogurt
2 slices bread with peanut butter

[Sick96stang]

Probably not the most ideal ever. The PB you want to avoid and possibly the ham and cheese depending on how much fat each has as you want to try and omit fat from your post workout as much as possible. Not sure how much protein you are getting out of that but it looks like you might not be getting quite enough.

[ben p]

Theirs a lot going on in their, do you have a shake PWO? Keep it simple and easy, heres mine.

2 scoops of optimum whey
75g rolled oats
80g Dextrose
6 Med egg whites
(blended)

[Opies]

Probably not the most ideal ever. The PB you want to avoid and possibly the ham and cheese depending on how much fat each has as you want to try and omit fat from your post workout as much as possible. Not sure how much protein you are getting out of that but it looks like you might not be getting quite enough.

Why? There is no reason to omit fat post workout. Also this is 45-60mins pwo.

Looks good to me. Very high in essentials and nutrients.

[MikeDS]

I drink my pwo Shake immediately after training, then I take a shower before eating. The ham used has very little fat content. About 30-35g of protein

[ben p]

Whats in your PWO shake?

[MikeDS]

Whats in your PWO shake?

2 tbs Whey Powder (ON 100%)
300ml milk
100ml water
3-5 Bluberries
75g Rolled Oats
1 tbs peanut butter or 1 flavoured yoghurt

[Blindead]

Theirs a lot going on in their, do you have a shake PWO? Keep it simple and easy, heres mine.

2 scoops of optimum whey
75g rolled oats
80g Dextrose
6 Med egg whites
(blended)

Simple?

[stathis723]

Theirs a lot going on in their, do you have a shake PWO? Keep it simple and easy, heres mine.

2 scoops of optimum whey
75g rolled oats
80g Dextrose
6 Med egg whites
(blended)

Egg whites raw? not a good idea and the dextrose is not actually needed..

keep it simple
1 or better 2 scoops of protein.. and if u want 3/4 cup of oats and/or some Fruits..
30-60 min after that have a balanced meal

[Opies]

Egg whites raw? not a good idea and the dextrose is not actually needed..

keep it simple
1 or better 2 scoops of protein.. and if u want 3/4 cup of oats and/or some Fruits..
30-60 min after that have a balanced meal

Whats wrong with egg whites raw? And the dextrose is great for restoring glycogen fast.

[Babakg]

Egg whites raw? not a good idea and the dextrose is not actually needed..

keep it simple
1 or better 2 scoops of protein.. and if u want 3/4 cup of oats and/or some Fruits..
30-60 min after that have a balanced meal

i concur

simple shake PWO and then a solid meal about an hour after workout has been the best route for me

[fredarn]

You should always cook your eggs, otherwise you will get sick, guaranteed.

Other that that I have to agree on cutting out the fat in the post workout meal, you want the nutritents in this meal to be absorbed fast, so you should have as little fat and fiber as possible in this spesific meal.

A good pre/post workout nutrition plan:
10 min before workout: Whey Isolate + D-Glucose (or other high gi carb source..)
Right after workout: Same as pre-workout.
20-40 mins after workout: Lean meat/fish/bird, white potatoes and a banana or two..
about 2,5 hours after workout: A more balanced meal, f. example Salmon, Veggies and Fruits/Berries.

[thebasil]

Just wondering, is this a good meal to have after working out.

45-60mins after working out:

2 Eggs (scrambled) with cheese and ham
4 scoops Quaker's porridge OR 2 weet-a-bix biscuits with honey
Mee Soup with mushrooms
1 Paul's yogurt
2 slices bread with peanut butter

just wondering, did you read the goddamn sticky?

http://forum.bodybuilding.com/showthread.php?t=272067

[Sick96stang]

Why? There is no reason to omit fat post workout. Also this is 45-60mins pwo.

Looks good to me. Very high in essentials and nutrients.

Ahh missed the whole fourty five to sixty minutes after. I sure hope that is not your actual post workout meal as 60 minutes after you've worked out you've pretty much missed your whole ideal window. A meal sixty minutes after would be more so a post-post workout and then fat is fine in that meal. I would advise against fats in your post workout meal as fat can slow the release of nutrients and that is not what you want post workout.

[Blindead]

Whats wrong with egg whites raw? And the dextrose is great for restoring glycogen fast.

glycogen restoration is a non-issue for a weight lifter. alan aragon has gone into detail on the subject a few times.

btw: the whole "anabolic window" thing is sketchy at best. there's never been solid research saying "you have to take this within xxx minutes or you won't grow." studies have even shown that elevated protein synthesis occurs up to 24-48 hours pwo.

[Simmo0508]

glycogen restoration is a non-issue for a weight lifter.

That's incorrect. Restoring glycogen levels after exercise is very beneficial.

That's the whole purpose of things like dextrose and similar post-workout products etc.

[Blindead]

That's incorrect. Restoring glycogen levels after exercise is very beneficial.

That's the whole purpose of things like dextrose and similar post-workout products etc.

Read some of Alan Aragon's posts and/or his research and you'll realize that it's a non issue. Unless you take a PWO shake, go to bed, and then work out upon waking up, you won't actually have to try to restore glycogen. He's gone over glycogen/dextrose/high GI carbs pwo tons of times.

[Simmo0508]

I could care less about this Alan Aragon character. He is not the holy god of fitness & nutrition. Noone around here has even heard of him. Now remove your lips from his groin area and realise that there is other people out there they know what they're doin :P

[Laxer311]

Honestly OP, as long as that meal fits into your macros for the day your fine. Dont get caught up in i have to have a simple sugar and whey protein. If you have whey around use it, its convient. Otherwise eat what you'd like and fit it into your daily allowance for the day.

[Blindead]

Noone around here has even heard of him.

Are you serious?

[Simmo0508]

Yes. I'm from Australia.

I even asked my mate here, one of the top guys in Sydney, who Alan Aragon supposedly is and he's like wtf who's that **** lol

[Blindead]

He's a mod on this forum, the guy who has the pre/post workout nutrition sticky above, and is one of the few nutrition experts who makes peer reviewed science the basis of his advice. His work is some of the best information I've ever read, his work on nutritional research is phenomenal, and he's basically the go to guy if you want no-bull**** advice.

no homo.

[Simmo0508]

So basically he's no different to anyone else out there? Gotcha.

Is he in the fitness industry?, cos i've never heard of him. I know of most of the big names, that's all i meant. I haven't heard of him whatsoever.

Because being a mod on a internet forum doesn't automatically mean you know ****. Hell, i'm a moderator over on this other forum but that doesn't mean anything lol At all. It's irrelevant to anything.

With that, he is not some big authority figure on everything bodybuilding. He's one person. The world is full of other knowledgeable people also. That's what i meant. Get your dick out of his ass and form your own thoughts, not relaying someone elses. Say what you believe, not what someone else believes. You're a puppet otherwise.

[Blindead]

I thought that my first week in this forum too. If you want to think that, that's fine. But you're missing out on actual scientifically supported evidence and research in favor of anecdotal evidence done by brotologists.

[Sick96stang]

glycogen restoration is a non-issue for a weight lifter. alan aragon has gone into detail on the subject a few times.

btw: the whole "anabolic window" thing is sketchy at best. there's never been solid research saying "you have to take this within xxx minutes or you won't grow." studies have even shown that elevated protein synthesis occurs up to 24-48 hours pwo.

Hmm... you have a link to where Alan said this? Working out depletes glycogen stores and if glycogen levels are low then the body will oxide protein and amino acids for energy. Hence why it would make sense to want to restore glycogen after working out asap.

btw: the whole "anabolic window" thing actually does have some research behind it. At least according to the book "Nutrient Timing" by John Ivy & Robert Portman. You're right that elevated protein synthesis occurs up to 24-48 hours pwo but it significantly decreases after 3 hours of working out.

[Simmo0508]

*hits a front double bi in your face*


That's enough science right there. You can stay at 160lbs whilst worrying about reading all this crap, whilst others will be out there eating & training and getting results.

Results equals science in itself boyyy! lol


Edit: Excuse me, i made a typo, i mean 160lbs.

I thought that my first week in this forum too. If you want to think that, that's fine. But you're missing out on actual scientifically supported evidence and research in favor of anecdotal evidence done by brotologists.

[Sick96stang]

So basically he's no different to anyone else out there? Gotcha.

Is he in the fitness industry?, cos i've never heard of him. I know of most of the big names, that's all i meant. I haven't heard of him whatsoever.

Because being a mod on a internet forum doesn't automatically mean you know ****. Hell, i'm a moderator over on this other forum but that doesn't mean anything lol At all. It's irrelevant to anything.

With that, he is not some big authority figure on everything bodybuilding. He's one person. The world is full of other knowledgeable people also. That's what i meant. Get your dick out of his ass and form your own thoughts, not relaying someone elses. Say what you believe, not what someone else believes. You're a puppet otherwise.

Alan Aragon is the real deal dude. I've got his book as well "Girth Control". You can read about him on his website www.AlanAragon.com

While I partially agree with in the sense that different things work for different people and certain things there is no 100 percent right answer, I also believe that certain things science can prove and to be working out and dieting as effectively as possible you should look into what science has to say on the issues.

[Holyspokes]

Working out depletes glycogen store

That's the issue. It doesn't completely deplete glycogen stores in most cases. And often times you aren't training those same muscles within 24 hours. The case would be different for an endurance athlete training/racing more than once a day.

How often do you work out say for example..chest? every 5 days or something? You think your body isn't able to restore glycogen to those muscles over 5 days?

Here's a post from alan relating to the subject:
http://forum.bodybuilding.com/showpo...1&postcount=51

[Sick96stang]

That's the issue. It doesn't completely deplete glycogen stores in most cases. And often times you aren't training those same muscles within 24 hours. The case would be different for an endurance athlete training/racing more than once a day.

How often do you work out say for example..chest? every 5 days or something? You think your body isn't able to restore glycogen to those muscles over 5 days?

So what are you arguing that you don't need carbohydrates post workout? Or are you just arguing that you don't need to replenish glycogen storage? Because if you are arguing the latter but not the first it's rather pointless considering when you eat carbohydrates that's how you restore glycogen.

Personally I give a muscle 72 hours of rest and then work out the muscle again.

Hmmm... in his preworkout article he says that fat can slow down the release of nutrients which wouldn't be a bad thing preworkout but post workout that could be detrimental as you want your body to get nutrients as quick as possible.

[Holyspokes]

So what are you arguing that you don't need carbohydrates post workout? Or are you just arguing that you don't need to replenish glycogen storage? Because if you are arguing the latter but not the first it's rather pointless considering when you eat carbohydrates that's how you restore glycogen.

Personally I give a muscle 72 hours of rest and then work out the muscle again.

I'm simply stating that your most likely not going to be glycogen depleted after a workout. (which you stated) You don't need dextrose or other high GI carbs to accomplish this either.
http://www.ncbi.nlm.nih.gov/sites/en...ubmed_RVDocSum
http://www.ncbi.nlm.nih.gov/sites/en...ubmed_RVDocSum

Will eating carbohydrates PWO, help restore muscle glycogen more quickly? I think so. But is that really an issue for most people on this board who aren't exercising that muscle group to depletion multiple times per day?