Post Workout meal what do you eat?

[jetlynk]

Studies have shown that the optimum time to replenish the bodies glycogen, fluid, and other nutrient levels is within the first 15 minutes. After 15 minutes the effects of taking in nutrients post workout begin to decline. Carbohydrates are greatly important to build back up your glycogen levels in the muscles for your next exercise and just general use of your muscles through the day, also replenishing your glycogen levels right away will help speed up muscle recovery. Carbs are not the enemy and actually are needed for fat burning. Think of it this way, when your burn carbs they act as the kindling to ignite the logs of fat. The up-most nutrient to replenish after your workout is fluid, you should weigh yourself before and after working out and drink 2 cups of water for every pound lost. Water is also beneficial in digesting any carbohydrate foods you may have eaten. Last but not least protein is needed but only give you the full effects combined with recovery carbs to enhance glycogen replacement.

Wow I kinda got away from the main question there, some people suggest things like oatmeal, sport drinks like Gatorade, whole wheat pastas, and dairy like yogurt. But I'm just curious to hear from other fitness enthusiasts.
What do you do for your Post-Workout meal?

[Cumulonimbus]

Milk, yogurt, oatmeal, rice cakes, sweet potato, kids cereal.. anything really.

[zero9]

Usually chicken breast or another lean meat. My carbs source are rice, because is easy to cook (for me. In fact, it is easy because I cook all rice that I will need during the weekdays on Monday. So, I just have to put it on microwave).

[Funds]

I blend a scoop of whey, 1/2c oats, and about 12 ounces of milk immediately after a workout then I cook 10oz chicken breast and 6-10oz veggies or rice or noodles 30 minutes to an hour later.

[AlwaysTryin]

Studies have shown that the optimum time to replenish the bodies glycogen, fluid, and other nutrient levels is within the first 15 minutes. After 15 minutes the effects of taking in nutrients post workout begin to decline. Carbohydrates are greatly important to build back up your glycogen levels in the muscles for your next exercise and just general use of your muscles through the day, also replenishing your glycogen levels right away will help speed up muscle recovery.

Can you post these studies?

Also one that shows your glycogen levels are depleted from a standard weight session?

[MikeK46]

If you consume a sufficient pre-workout meal, then there's no anabolic window and you're good as long as you eat within a few hours of post-workout. Protein synthesis in the muscle continues for 24+ hours, meaning the next day's breakfast is just as anabolic as your post-workout meal.

I'll have 16oz of Nesquik chocolate milk on my drive home from the gym. Then about 2 hours later I'll have a meal with plenty of carbs (pasta, beans, sweet potatoes, oats) and protein (fish, chicken, eggs, dairy).

[I.K9009]

Today was 3 coops of myofusion, an 8z chicken breast with some carrots and broccoli, a couple of bananas and some almonds.

[bijsanei]

Milk, yogurt, oatmeal, rice cakes, sweet potato, kids cereal.. anything really.

This! In combination with a variety of things..

Been hooked lately look forward to it errday

[BB4239]

I'll have 16oz of Nesquik chocolate milk on my drive home from the gym. Then about 2 hours later I'll have a meal with plenty of carbs (pasta, beans, sweet potatoes, oats) and protein (fish, chicken, eggs, dairy).

This, plus rice.

[Backtothestack]

I freaking love gummy bears when its time to spike the insulin on a bulk. Other wise its either a peanut butter kashi bar or kashi cereal and and apple followed by good ole chicken or salmon or lean steak and broccoli

[AlwaysTryin]

I freaking love gummy bears when its time to spike the insulin on a bulk. Other wise its either a peanut butter kashi bar or kashi cereal and and apple followed by good ole chicken or salmon or lean steak and broccoli

Gummi bears? Sounds like a fat bulk lol

[MikeK46]

Gummi bears? Sounds like a fat bulk lol

More like a bro-bulk.

Candy post-workout is even higher up the broscience ladder than dextrose.

[Cumulonimbus]

I freaking love gummy bears when its time to spike the insulin on a bulk. Other wise its either a peanut butter kashi bar or kashi cereal and and apple followed by good ole chicken or salmon or lean steak and broccoli

And why do you need an insulin spike..?

[BenW22]

A scoop of whey, some milk and often an eggo waffle with some jelly for some quick carbs

[slipkorneu]

Cereal, protmeal,tortilla, PB sandwich FTW

[heytred]

-1 scoop SciVation whey
-5g Creatine Monohydrate
-5g Glutamine

~ 60-90 minutes later usually some steak, a hamburger patty, or some salmon, and lots of green veggies.

[jetlynk]

I blend a scoop of whey, 1/2c oats, and about 12 ounces of milk immediately after a workout then I cook 10oz chicken breast and 6-10oz veggies or rice or noodles 30 minutes to an hour later.

Hadn't thought of blending oats with my whey. That's an awesome idea, how does it taste?

[ErickStevens]

Today's PWO Meal:

400g Liquid Egg Whites
50g Turkey Sausage
100g Turkey Breast
340g Broccoli
+
120g Oats
1 scoop ON Vanilla Casein
32g PB&Co. Cinnaraisin Swirl PB

[WonderPug]

Today's PWO Meal:
...

You have got to start eating more

[ErickStevens]

1400kcal PWO meal. I could easily eat more but I want to save some calories for tonight. Man, those "I have trouble eating ___ calories" threads make me laugh.

[Backtothestack]

And why do you need an insulin spike..?

Most effective amino transporter no? Studies show the spike doesnt blunt GH release. Obviously I've been doing something wrong :/

[pattbateman]

2 pieces of salmon and a bag of Uncle Bens whole grain instant rice

[mynameisuntz]

2 scoops whey immediate post-workout. Then I shower at the gym + walk home, and then have a sweet potato + 3 eggs + apple + supplements once I get home (maybe 45-60 minutes after drinking the shakes).

[mcgoogle]

I've been confused about PWO meal for awhile now. I usually have 1 of these:



1 cup granola, 1 cup oats, handful of hemp seeds. before leaving the gym.

or

skim milk whey protein or weight gainer shake. before leaving the gym

or

restraunt meal (w/ salad) or subway sandwhich lots of veggies.




which is best?

[dustinh6719]

Today's PWO Meal:

Now thats my kind of PWO meal... anyway todays is:
8 Oz Chicken Breast
12 Oz Broccoli
1 C Egg Beaters
Turkey Sandwich
1 C Oats
1 Scoop Scivation Vanilla
3 Tbs Maple Almond Butter

[Extrado]

100 grams of veggies, 200 grams of chicken, a whey shake and some rice

[tovis]

Thats a good idea, Oats and Whey. Any particular type of oats?

I blend a scoop of whey, 1/2c oats, and about 12 ounces of milk immediately after a workout then I cook 10oz chicken breast and 6-10oz veggies or rice or noodles 30 minutes to an hour later.

[jetlynk]

Can you post these studies?

Also one that shows your glycogen levels are depleted from a standard weight session?

--------------------------------------------------------------------------------
Journal of Applied Physiology, Vol 64, Issue 4 1480-1485, Copyright © 1988 by American Physiological Society

Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion
J. L. Ivy, A. L. Katz, C. L. Cutler, W. M. Sherman and E. F. Coyle
Department of Kinesiology and Health Education, University of Texas, Austin 78712.

The time of ingestion of a carbohydrate supplement on muscle glycogen storage postexercise was examined. Twelve male cyclists exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. A 25% carbohydrate solution (2 g/kg body wt) was ingested immediately postexercise (P-EX) or 2 h postexercise (2P-EX). Muscle biopsies were taken from the vastus lateralis at 0, 2, and 4 h postexercise. Blood samples were obtained from an antecubital vein before and during exercise and at specific times after exercise. Muscle glycogen immediately postexercise was not significantly different for the P-EX and 2P-EX treatments. During the first 2 h postexercise, the rate of muscle glycogen storage was 7.7 mumol.g wet wt-1.h-1 for the P-EX treatment, but only 2.5 mumol.g wet wt-1.h-1 for the 2P-EX treatment. During the second 2 h of recovery, the rate of glycogen storage slowed to 4.3 mumol.g wet wt-1.h-1 during treatment P-EX but increased to 4.1 mumol.g wet wt-1.h-1 during treatment 2P-EX. This rate, however, was still 45% slower (P less than 0.05) than that for the P-EX treatment during the first 2 h of recovery. This slower rate of glycogen storage occurred despite significantly elevated plasma glucose and insulin levels. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.
--------------------------------------------------------------------------------

VØLLESTAD, N.K. & BLOM P.C.S. 1985. Effect of varying exercise intensity on glycogen depletion in human muscle fibres. Acta Physiol Scand125, 395–405. Received 15 December 1984, accepted 30 April 1985. ISSN 0001–6772. Institute of Muscle Physiology, Oslo, Norway.

Glycogen depletion of muscle fibre types I, II A, IIAB and IIB was studied during bicycle exercise at 43% (π= 5), 61% (π= 7) and 91% (π= 5) of Vo2 max Glycogen content in individual fibres from vastus lateralis muscles was quantified as optical density of periodic acid-Schiff (PAS) stain. After 60 min at the lowest intensity, glycogen depletion was observed in almost all type I fibres and in about 20% of type IIA fibres. After 60 min exercise at 61 % of Vo2max, glycogen breakdown was observed in all type I fibres and in about 65% of type IIA fibres. During the first part of exercise at 91% of Vo2 max, glycogen breakdown was observed in all type I and IIA and in about 50% of type IIAB and IIB fibres. Muscle lactate concentration increased during the first 5 min of exercise at 91% of Vo2max to 15 mmol kg-1 (w/w) and remained thereafter at this level. From start of exercise the average rates of glycogen depletion in type I fibres were about 1.0,2.0 and 4.3 mmol glucosyl units kg-1 (w/w) min-1 at 43%, 61 % and 91 % of Vo2max The depletion rates were almost constant with time at the two lower intensities. The results indicate that the number of fibres activated from the start increase gradually in response to increased exercise intensity. The rates of glycogen depletion in type I fibres suggest a progressive tension output of these fibres with increasing intensity.
--------------------------------------------------------------------------------

More information can be found in books such as:

The New Glucose Revolution: The Authoritative Guide to the Glycemic Index - the Dietary Solution for Lifelong Health Dr. Dr. Jennie Brand-Miller M.D. M.D. (Author), M.D. Thomas M.S. Wolever Ph.D. Ph.D. (Author), Kaye Foster-Powell M. Nutr & Diet (Author), M.D. Stephen Colagiuri M.D. (Author), Kaye Foster-Powell B.SC. M. Nutri. & Diet (Author)

Nutrition for Serious Athletes Dan, Ph.D. Benardot (Author)

Nancy Clark's Sports Nutrition Guidebook-4th Edition
Nancy Clark, MS RD CSSD (Certified Specialist in Sports Dietetics)(Author)

[MAX.MAREK]

mine.
immediately after workout (experimenting with this the last 3wks, and like)
2scoops isolate
10g glutamine+10g bcaa/eaa+20g waxy

1hr later
10oz chicken/turkey
8oz sweet potatoes

[ErickStevens]

Today's PWO Meal:

400g Liquid Egg Whites
50g Turkey Sausage
100g Turkey Breast
340g Broccoli
+
120g Oats
1 scoop ON Vanilla Casein
32g PB&Co. Cinnaraisin Swirl PB

I forgot to add that I also had 300g of potatoes.