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luckee001
10-10-2004, 06:59 PM
hey i've posted before- im a 5' 6" 97 pound female on a major bulk right now .. trying to gain some major muscle... i have a question regarding post workout- currently i drive home after i work out (5 min) drive and then consume 1 cup egg whites / 1 cup (dry) oats post workout. so i usually am eating approx 25 minutes after my last set... is this too long???? how long do u ladies usually wait?

i was wondering if it would be better for me to consume something like plasma expander link: http://www.bodybuilding.com/store/vpx/plasma.html at the gym right when i finish... which has protein and carbs... and then 1 hour later have my postworkout meal.. do u think this would make a significant difference for my bulk and help me gain or do u think i am fine with what i am currently doing? thanks for any advice....

luckee001
10-11-2004, 07:25 PM
anyone?

Emma-Leigh
10-12-2004, 03:41 PM
hey i've posted before- im a 5' 6" 97 pound female on a major bulk right now .. trying to gain some major muscle... i have a question regarding post workout- currently i drive home after i work out (5 min) drive and then consume 1 cup egg whites / 1 cup (dry) oats post workout. so i usually am eating approx 25 minutes after my last set... is this too long???? how long do u ladies usually wait?
Yes this is too long to wait after a weights workout. You want something within about 15 minutes of finishing.

Also, egg whites are not your best choice. These are not going to be digested for a while and you will remain catabolic for a long time - too long if you are trying to add some serious mass.

I suggest after your workouts you are better off getting a whey protein isolate and some other carbs with those oats - Yes the oats are great, but I would 1/2 the volume and add some milk, fruit such as a banana or some grapes or something similar to increase the insulin response to the meal and to help shuttle the energy and amino acids to your muscles.

What about something like a shake with:
1 scoop whey (~25g protein)
1/2 cup ground thinly rolled oats (~26g carbs)
250ml Skim Milk (16g carbs, 12g protein)
1/2 banana (~14g carbs)

That gives you: 37g protein and 56g carbs.


i was wondering if it would be better for me to consume something like plasma expander link: http://www.bodybuilding.com/store/vpx/plasma.html at the gym right when i finish... which has protein and carbs... and then 1 hour later have my postworkout meal.. do u think this would make a significant difference for my bulk and help me gain or do u think i am fine with what i am currently doing?

I am not sure about that 'plasma expander'.... You are better off with what I suggested above (take it to the gym with you in a shaker bottle). But yes, you should then have a solid meal (the oats and egg-whites would be perfect with a little vegetables) about 2 hours later.

This would make a significant difference. Post-workout recovery is very important.

Just as important is your pre-workout meal as well - so make sure you are getting some carbs and protein before you workout too, this ensures that you have glucose and amino acids in your blood during your workout, and this is the key to a good muscle response to training.

luckee001
10-12-2004, 07:20 PM
thank u very much for the suggestions.. I appreciate it alot. I have one question though... I heard that fruit post-workout replenishes liver glycogen and doesn't help with muscle repair? is this untrue? u seem to know your stuff so maybe that is wrong and I should go with the fruit.... which would be better.. an apple or a banana?

MagicPunt
10-12-2004, 11:29 PM
fructose does replenlish liver glycogen (which is a good thing) but your liver cant hold that much so half a banana or a handful of berries should suffice

Emma-Leigh
10-13-2004, 02:10 AM
thank u very much for the suggestions.. I appreciate it alot. I have one question though... I heard that fruit post-workout replenishes liver glycogen and doesn't help with muscle repair? is this untrue? u seem to know your stuff so maybe that is wrong and I should go with the fruit.... which would be better.. an apple or a banana?

Arggg... Ok. Time to breakdown diet myth No 2033: aka "Fruit fills glycogen and makes you fat"...

Firstly, read these:
http://forum.bodybuilding.com/showthread.php?t=250061&highlight=fructose
http://forum.bodybuilding.com/showthread.php?t=225859&highlight=fructose
http://forum.bodybuilding.com/showthread.php?t=334889&highlight=fructose
http://forum.bodybuilding.com/showthread.php?t=212814&highlight=fructose
http://forum.bodybuilding.com/showthread.php?t=299623&highlight=fructose
http://forum.bodybuilding.com/showthread.php?t=297066&highlight=fructose

If you can't be bothered reading them then just believe me when I say that bananas are great for the post-workout period.

Firstly, there is only a small amount of fructose in a peice of fruit. On average, from 2 to 10g (100g of banana will have ~5g of fructose). So if you are concerned about 'filling liver glycogen so it flows over to spill into fat' you are gravely mistaken - you would have to eat a crap load of fruit for this to occur (considering the liver can store up to 80g of glycogen)... Also, in order for de-novo lipogenesis (aka: your body to build fat from scratch) to be significant, you would have to consume a HUGO-MASSIVE quantity of carbohydrate...

Secondly, when you exercise your muscles drain your blood of glucose. This leaves your brain/vital organs to rely on the release of glucose/glycogen from your liver to keep these things functioning. Now, when you recover your body needs to re-stabilise your blood glucose and liver glycogen. So, after your workouts, a little fructose is a good thing - it 'kickstarts' the replenishment of these liver glucose stores and aids in recovery. It will also prevent your energy levels from 'dipping' a few hours following your workout as your body tries to correct this energy deficiency.

Fruit also contains other forms of carbohydrate. For example, a banana will also contain a good amount of starch and glucose - which can be used directly by your muscles as energy. Also, the fructose is not just going to get converted to glycogen and sit in your liver if your body needs the energy. If your muscles are drained the fructose is converted to glucose and released into your blood - so your muscles can take it up then.

Also, fruit offers you many other good things for post-workout. Vitamins, minerals, anti-oxidants, water, phytochemicals.... All these things aid in muscle recovery!

So, in summary, fruit is good post-workout.

As for what is best - the banana. It has a slightly higher GI/GL - meaning it is slightly faster in it's energy delivery, it is high in potassium - which helps restore electrolytes and it has a higher glucose level - which can act to directly restore muscle glucose.

luckee001
10-13-2004, 07:14 PM
thank you emma-leigh and everyone else for all the help! i really appreciate it..