Do you eat 30 minutes after a workout or 60 minutes?

[Armoxus]

I had heard 30 minutes often from various people, but I remember one time after football practice, our school trainer had told us 60 minutes. Although, this is the same trainer that worsened my leg when I had torn my ACL, so idk. What is it, brahs?

[Maxbrokeneck]

it's within 30/60 minutes. and i get a shake in right away.

[Armoxus]

it's within 30/60 minutes. and i get a shake in right away.

That's what I had been thinking. Thanks for answering so fast : o

[mikeh91]

Just get a shake in as soon as you can, your in a catabolic state post workout so replenishing your glycogen levels within an hour is essential... Eat simple carbs+shake within 45 minutes of working out.

[.Excalibur]

immediately/soon as possible

[Fike75]

I always have my shake within minutes of lifting. I bring it the gym & luckily we have a fridge there for our use.

[thehybridpyro]

If you eat enough and regularaly throughout the day, it doesnt mater
Could be 2 hours after working out if you had a big preworkout meal IMO

But still, get your foods in

[Vise09]

no more than 60 minutes
i usually have a shake in the locker room, then go sauna/steam room, then McDs for double cheese or a chicken+bacon//chicken salad Deli

[katosan]

Timing really isn't that big of a deal if you eat throughout the day. Everyone says within an hour, though I doubt it will have any affect on your body comp.

[wheels30]

When the belt comes off the shake gets owned. Immediately

[Tomi_Li]

Cup of oatmeal before, shake afterwards.

[Vise09]

heres a good read:

http://www.criticalbench.com/workout...ion_review.htm

http://www.t-nation.com/free_online_...7E5BF-hg.hydra

Myth :There’s a one-hour window of opportunity for protein synthesis following a workout.

You may be wondering: is this a myth because the real window is half an hour? Two or 3 hours? Maybe 6 hours? Sadly, in the past 2 weeks I’ve read different articles, all suggesting that the "window" is one of the above lengths of time.

It’s not surprising that with this type of inconsistency that this is probably the most pervasive myth in bodybuilding today! Worse yet, it stems directly from the scientific research itself. The most often cited research on the protein synthetic post workout window, used elderly subjects (Esmark et al., 2001) and cardio exercise findings (Levenhagen et al., 2001) to make their predictions. While this is a completely acceptable practice when these are the only data we have to go on, there are a couple noteworthy problems.

Elderly individuals digest and absorb protein differently than healthy adults. In fact, they digest and absorb whey protein in a similar manner as they do casein (Dangin et al., 2003); in other words they have slow digestion and absorption for whey. Elderly also benefit from having 80% of their daily protein consumed at a single sitting (Arnal et al., 1999), in contrast to the benefits of our multiple feedings.

Additionally, the traditionally referenced Esmark et al. (2001), study showed that consuming the post workout meal just 2 hours after working out actually prevented any improvements induced by the training! Figure that one out and you get a prize.

Secondly, with regards to cardio…well, let’s just say that there’s an obvious difference between how our muscles respond to the two forms of exercise. Bear in mind that with regard to carbohydrate metabolism following a workout, there might not be much of a difference—we just don’t know, but certainly the long-term protein metabolism differences can be seen.

So now what are we supposed to base our nutrition on? Enter the most underrated scientific paper in the last 5 years. Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That’s right folks, a FULL DAY! This means that having a morning shake will have the same impact on muscle protein synthesis as one consumed following the workout!

These results shouldn’t be too surprising because we’ve known for over a decade that postworkout protein synthesis is jacked up for this long (MacDougall et al., 1995), but if you’re discovering this for the first time, then it’s pretty exciting!

Some research suggests that even 48 hours after the workout our protein synthesis levels can be elevated by ~33% (Phillips et al., 1997), giving us an even longer period during which we can maximize our muscle growth with protein drinks.

Strike one for the one hour post workout window.[/quote]

Myth = The post workout meal is the most important meal of the day.

I have to admit that with all the hype on post-workout meals over the past few years, I got tangled up in this myth, too. Realistically though, as great as they are, a single post-workout meal will have minimal impact compared to what can happen if your nutrition is completely optimized. Of course it’s heresy to say that these days, but that’s a result of the myth building on itself more than any factual data. For example, as discussed in the myth #2, pre-workout meals can be 200% more effective for stimulating muscle growth compared to post-workout (Tipton et al., 2001).

Perhaps even more important than the pre-workout meal is the old standard: breakfast. No this article isn’t part of a conspiracy by MABB (Mom’s Against Bad Breakfasts) to promote the importance of this meal. Just think about it: being essentially fasted for 8-10 hours is incredibly destructive for muscle -yes even if you eat cottage cheese before bed.

This is especially true in trained individuals like us, because we have higher rates of muscle breakdown (Phillips et al. 2002) The faster we can stop this catabolism once we wake up, the better. In fact, one could even argue that the amount of muscle protein spared from this first meal would be equal to, or even greater, than that gained by a post workout meal.

Also, consuming a high quality slow protein before bed, like Low-Carb Grow! with micellar casein, will largely mitigate the catabolic effect induced by nocturnal fasting. Taking this one step further, nighttime eating will actually put your muscle into anabolic overdrive, by supplying even more amino acids to stimulate this metabolic process.

Finally, a second post workout meal can be even better for protein synthesis than the first, but I’ll get to that one in a bit.

Mini-Summary: Nocturnal feedings, breakfast, preworkout meals, and multiple post workout meals can be more beneficial for muscle growth than a single post workout meal.

[snorkelman]

thehybridpyro and katosan gave the best advice. The whole "replentish the glycogen" stuff really gets blown out of proportion. Do you realize what it takes to deplete your glycogen? If you are training for an hour NOT FASTED, then you will not deplete your glycogen. No need to "spike" insulin for post workout. There are some good threads in the nutrition section addressing this topic.

Here is a good thread to start with:

http://forum.bodybuilding.com/showth...hp?t=126858273

[bodybuilding0724]

Shake before 15min and eat within the hour

[CajunPballer]

it's within 30/60 minutes. and i get a shake in right away.

Just get a shake in as soon as you can, your in a catabolic state post workout so replenishing your glycogen levels within an hour is essential... Eat simple carbs+shake within 45 minutes of working out.

immediately/soon as possible

I always have my shake within minutes of lifting. I bring it the gym & luckily we have a fridge there for our use.

no more than 60 minutes
i usually have a shake in the locker room, then go sauna/steam room, then McDs for double cheese or a chicken+bacon//chicken salad Deli

When the belt comes off the shake gets owned. Immediately

Shake before 15min and eat within the hour

All of you are sooo wrong. Take your broscience elsewhere or pick up some Alan Aragon. Excalibur, I'm sad to see you in that list.

PRE workout meals are FAR more important than post workout meals. There is no "anabolic window" that requires you to 'down the shake soon as you drop the weight'. I suggest you stop reading the back of your container of hydrowhey wheels. Post workout protein synthesis is elevated for over 12 hours! I've read in some cases for 24+.

In the words of Alan Aragon "Worrying about nutrient timing is a waste of time. Hitting your daily macros is far more important." The only time you should be concerned with "fast digesting" carbs and protein is if you are working out in a fasted state.

.

[.Excalibur]

All of you are sooo wrong. Take your broscience elsewhere or pick up some Alan Aragon. Excalibur, I'm sad to see you in that list.

PRE workout meals are FAR more important than post workout meals. There is no "anabolic window" that requires you to 'down the shake soon as you drop the weight'. I suggest you stop reading the back of your container of hydrowhey wheels. Post workout protein synthesis is elevated for over 12 hours! I've read in some cases for 24+.

In the words of Alan Aragon "Worrying about nutrient timing is a waste of time. Hitting your daily macros is far more important." The only time you should be concerned with "fast digesting" carbs and protein is if you are working out in a fasted state.

.

Ah, my bad, should have read thread,i thought he was asking when we ate after training

[CajunPballer]

Ah, my bad, should have read thread,i thought he was asking when we ate after training

Strong sarcasm.

.

[.Excalibur]

Strong sarcasm.

.

i meant, i thought he was just curious to see when most people eat after their own training, not when you should eat

[jake1224]

What Excalibur said isn't wrong, CPB.

It's a Pascal's Wager thing...there's no enormous benefit to eating asap after a workout, but it won't do you any harm. In fact, by all accounts of logic, i'll do more good than harm...


Note: I am not endorsing people being obsessively nitpicky about their PWO meals and consuming them as soon as the last weight hits the floor. I think OP and the thread topic are stupid as phuck.

[Vise09]

All of you are sooo wrong. Take your broscience elsewhere or pick up some Alan Aragon. Excalibur, I'm sad to see you in that list.

PRE workout meals are FAR more important than post workout meals. There is no "anabolic window" that requires you to 'down the shake soon as you drop the weight'. I suggest you stop reading the back of your container of hydrowhey wheels. Post workout protein synthesis is elevated for over 12 hours! I've read in some cases for 24+.

In the words of Alan Aragon "Worrying about nutrient timing is a waste of time. Hitting your daily macros is far more important." The only time you should be concerned with "fast digesting" carbs and protein is if you are working out in a fasted state.

.

ehem.

what I said I do after my workout - does not relate to my second post - where im actually giving information.

... no broscience, just aware you.

[CajunPballer]

ehem.

what I said I do after my workout - does not relate to my second post - where im actually giving information.

... no broscience, just aware you.

I know. I saw that.

.