Post workout - CARBS VS NO CARBS

[Gabriel01]

what is optimal post workout? i know the majority of the folks here do have carbs post workout.

If i were not to have carbs post workout and just have protein, can some one please explain the differences.

I would like to know your thoughts.. thanks

[TrainHardOrQuit]

Carbs + Protein post workout. Whether you take it as a shake or a solid meal. I take 2 scoops whey immediately after..and chicken and rice after 1 hr.

[AlwaysTryin]

what is optimal post workout? i know the majority of the folks here do have carbs post workout.

If i were not to have carbs post workout and just have protein, can some one please explain the differences.

I would like to know your thoughts.. thanks

Not needed assuming your preworkout was adequate

can even scrap the protein shake

[Cumulonimbus]

Carbs + Protein post workout. Whether you take it as a shake or a solid meal. I take 2 scoops whey immediately after..and chicken and rice after 1 hr.

2 scoops... unnecessary, chicken and rice 1 hour after... unnecessary.

[Simmo0508]

2 scoops... unnecessary, chicken and rice 1 hour after... unnecessary.

notsureifsrs

Yes, bodybuilders should just not eat anything at all after a big workout. Good advice right thurr.

derp

[AlwaysTryin]

notsureifsrs

Yes, bodybuilders should just not eat anything at all after a big workout. Good advice right thurr.

derp

Ever heard of a preworkout and digestion rates?

[Simmo0508]

Ever heard of a preworkout and digestion rates?

Ever heard of post-workout and digestion rates?

[Gabriel01]

Ever heard of a preworkout and digestion rates?

Ever heard of post-workout and digestion rates?

notsureifsrs

Yes, bodybuilders should just not eat anything at all after a big workout. Good advice right thurr.

derp

Please guys. i see where this is going.

Constructive answer will help to discuss this better.

[Brooks15]

i love carbing up after a heavy workout. i usually take a serving of waxymaize before and after workouts, good carbs help your other supps do their jobs. i do 2 scoops whey, 40g carbs, 5 g crea mono after every workout. does the job for me

[kusok]

what is optimal post workout? i know the majority of the folks here do have carbs post workout.

If i were not to have carbs post workout and just have protein, can some one please explain the differences.

I would like to know your thoughts.. thanks

It depends


Generally it is agreed that it's a good time to eat post work-out. Carbs AND protein. And in fact fat (at least from milk) has been shown to be great also. In other words, just go home after gym and eat. Nam sayin?

http://www.bodyrecomposition.com/mus...nutrition.html

http://www.ncbi.nlm.nih.gov/pubmed/16679981

[SolidSteel86]

Protein and carbs pre, during and post is ideal.

[conflictsd]

i love carbing up after a heavy workout. i usually take a serving of waxymaize before and after workouts, good carbs help your other supps do their jobs. i do 2 scoops whey, 40g carbs, 5 g crea mono after every workout. does the job for me

lol... waxy maze... i got some snake oil too brah... u in?

[AlwaysTryin]

Ever heard of post-workout and digestion rates?

You claimed the need for a postworkout when there is none assuming preworkout is adequate

so read your posts first

not that you have competed ever anyway

[Simmo0508]

I didn't say anything about pre-workout nutrition, you did. I mentioned post-workout. You have a habit of putting words into people's mouths and not comprehending.

Post-workout specifically is what this thread is about anyway. The OP did not mention anything to do with pre-workout.

The OP presumably wants better advice than "nothing" for post workout nutrition & supplementation.

[MarkVI]

Lots of carbs and lots of protein post workout. I'm friggin starving after a lift....time to eat and eat a lot.

Routinely: 12-16oz beef/chicken/fish + 3 potatoes in the form of fries...I never really want to eat food that's fatty besides eggs in the morning.

[Joseph1990]

what is optimal post workout? i know the majority of the folks here do have carbs post workout.

If i were not to have carbs post workout and just have protein, can some one please explain the differences.

I would like to know your thoughts.. thanks

Your total carbs/protein intake throughout the day is what matters more so then pre/post workout.

[WonderPug]

what is optimal post workout?

Optimization can't occur in a vacuum. Analyzing a single meal without consideration to daily nutrition and workout protocol isn't going to help you much, if at all, in practical terms.

Please keep in mind that meal timing and macronutrient composition are typically unimportant, assuming sufficient daily intake and sub-depletion workouts.

If you provide more information on your daily intake of nutrients and your workout protocol, we can provide more meaningful assistance.

[Gabriel01]

Sorry that i will be abit blunt in the following responses to each of your comment. I really do appreciate everyone input but from what i read, it would seem the original topic is answered by -

- taking different direction which is not related what i originally posted
- answers like, this is what i do, then this is what i should follow without giving reasons why.

***************************

I didn't say anything about pre-workout nutrition, you did. I mentioned post-workout. You have a habit of putting words into people's mouths and not comprehending.

Post-workout specifically is what this thread is about anyway. The OP did not mention anything to do with pre-workout.

The OP presumably wants better advice than "nothing" for post workout nutrition & supplementation.

Thanks Simmo. that's exactly what i am after. What do you think thou in terms of carbs after postworkout? is needed at all?. Does it provide any benefits as opposed to not having it all?

Lots of carbs and lots of protein post workout. I'm friggin starving after a lift....time to eat and eat a lot.

Routinely: 12-16oz beef/chicken/fish + 3 potatoes in the form of fries...I never really want to eat food that's fatty besides eggs in the morning.

Thanks Mark, but it doesn't answer my question

I don't want do something without understanding why and that's why i want to explore this topic further.

Your total carbs/protein intake throughout the day is what matters more so then pre/post workout.

Once again, Fitting macros has nothing to do what i am asking

Optimization can't occur in a vacuum. Analyzing a single meal without consideration to daily nutrition and workout protocol isn't going to help you much, if at all, in practical terms.

Please keep in mind that meal timing and macronutrient composition are typically unimportant, assuming sufficient daily intake and sub-depletion workouts.

If you provide more information on your daily intake of nutrients and your workout protocol, we can provide more meaningful assistance.

Thanks Wonderpug, but sorry once again to be blunt. i am only after the understanding of having carbs - postworkout. Is it required at all? is it superior to have as opposed to not having it at all? i am after the why only

[AlwaysTryin]

I didn't say anything about pre-workout nutrition, you did. I mentioned post-workout. You have a habit of putting words into people's mouths and not comprehending.

Post-workout specifically is what this thread is about anyway. The OP did not mention anything to do with pre-workout.

The OP presumably wants better advice than "nothing" for post workout nutrition & supplementation.

I believe the OP clearly asked about the effects of nothing PWO except a shake and I said it's fine if preworkout is adequate

what is optimal post workout? i know the majority of the folks here do have carbs post workout.

If i were not to have carbs post workout and just have protein, can some one please explain the differences.

I would like to know your thoughts.. thanks

^^

[WonderPug]

Thanks Wonderpug, but sorry once again to be blunt. i am only after the understanding of having carbs - postworkout. Is it required at all? is it superior to have as opposed to not having it at all?

What you are failing to realize is that the answer to your question is dependent on your daily nutritional status and the nature of your exercise program (in the unlikely event that said exercise program is depleting).

If your daily nutrition is proper and you're not in a depleted state post-workout, then timing of your next meal as well as the macronutrient makeup of said meal will not have any special effect on bodyweight and composition (beyond its contribution to your daily nutrition).

Please see: http://forum.bodybuilding.com/showth...hp?t=123915821

[Simmo0508]

Thanks Simmo. that's exactly what i am after. What do you think thou in terms of carbs after postworkout? is needed at all?. Does it provide any benefits as opposed to not having it all?

Depends on the intensity of the workout imo. If you did a hard legs session with tons of volume for example, yeah smash back the carbs big time. If you did a pussy little abs and calves and traps (easy muscle groups etc.) workout, then don't worry about it.

Judge it yourself sorta thing.

It also depends on your entire nutrition. If your diet is carb heavy leading up to said workout, you can relax a bit on the carbs in your shake. Your body still works it's way through those carbs as well. An overlap effect so to speak. But if you're cutting for example and/or carb cycling and your lead up meals are pretty low in carbs, it's smarter to use the post-workout shake for protein AND carbs. Give the body carbs when it's at it's lowest and when it needs it most, right after (and sometimes during) intense activity.

For me, i only use dextrose after certain workouts and depending on my schedule. I'd rather add more carbs to my home food meal 1 hour later when i get back into the kitchen.

[Sith Emperor]

Ever heard of a preworkout and digestion rates?

You're kidding right? Listen to the common sense of Simmons.. It's one of the first things you learn when you start lifting weights. But I tell you what, do your thing (no protein after lifting) for a month, and if you've made considerable gains at the time, I'll give you $50.

[ELugo]

Depends on the intensity of the workout imo. If you did a hard legs session with tons of volume for example, yeah smash back the carbs big time. If you did a pussy little abs and calves and traps (easy muscle groups etc.) workout, then don't worry about it.

Judge it yourself sorta thing.

It also depends on your entire nutrition. If your diet is carb heavy leading up to said workout, you can relax a bit on the carbs in your shake. Your body still works it's way through those carbs as well. An overlap effect so to speak. But if you're cutting for example and/or carb cycling and your lead up meals are pretty low in carbs, it's smarter to use the post-workout shake for protein AND carbs. Give the body carbs when it's at it's lowest and when it needs it most, right after (and sometimes during) intense activity.

For me, i only use dextrose after certain workouts and depending on my schedule. I'd rather add more carbs to my home food meal 1 hour later when i get back into the kitchen.

I agree. After a hardcore session, I take in a carb/protein shake. If I'm just doing light cardio with abs/calves, I'll just eat a snack after, shower, then take in a nice meal. It all depends on what I'm doing that day.

[helmut_c]

U should get ur carbs post workout ofcourse depending of the intensity of ur workout.
There's an abundance of scientific research supporting carbs supplementation for muscle building. After exercise, muscle glycogen stores r depleted and insulin sensitivity is greatly increased, thus providing the perfect opportunity to spike insulin by ingesting fast carbs like dextrose,maltodextrin or waxy maize. Not only does the boost in insulin increase glycogen repletion, but it also serves to carry amino acids and nutrients into damaged cells.several studies indicate that post training carbs and protein supplements boost the anabolic response, augment recovery and promote increase gains in lean mass.
U should drink a ratio 2:1 fast carbs and fast absorbing protein like if u eat 60gr if dextrose try eating 30gr of whey.
U should drink this postworkout shake 30-60 min after working out.
Hope this helps and eat ur carbs postworkout

[access1denied]

Insulin sensitivity is greatly increased post-workout. This means the glucose carbohydrates turn into after digestion are more efficiently used as fuel and less prone to hanging around and eventually being stored as adipose.

Ideally, there would be a mix of "slow" and "fast" carbs. 2 - 3 hours pre workout, you consume a meal high in slow digesting carbohydrates (You can slow down digestion rates of carbs with psyllium husk just fyi... no need to go all BROCCCCOLLLIIII!!!111... have 2 tbspoons of psyllium husk with your morning Cinnamon Toast Crunch ftw) and then PWO, you have your fast carbs. The idea, of course, is to keep the liver and skeletal muscles glycogenated to upregulated recovery hormones.

[WonderPug]

There's an abundance of scientific research supporting carbs supplementation for muscle building. After exercise, muscle glycogen stores r depleted...

The research I believe you are alluding to was performed on subjects in a fasted state.

Unless a subject was in a fasted state prior to exercise and/or the exercise involved intensive and continuous use of muscle groups for more than 60 to 90 minutes, then this is not the case.

[Joseph1990]

Once again, Fitting macros has nothing to do what i am asking

Like Pug said, you are missing the point.


Sticky: Pre, During, & Postworkout Nutrition
http://forum.bodybuilding.com/showth...hp?t=123915821

[Joseph1990]

The research I believe you are alluding to was performed on subjects in a fasted state.

Unless a subject was in a fasted state prior to exercise and/or the exercise involved intensive and continuous use of muscle groups for more than 60 to 90 minutes, then this is not the case.

This^

And 60-90 minuets not including rest btw people.

[Cumulonimbus]

I didn't say anything about pre-workout nutrition, you did. I mentioned post-workout. You have a habit of putting words into people's mouths and not comprehending.

Post-workout specifically is what this thread is about anyway. The OP did not mention anything to do with pre-workout.

The OP presumably wants better advice than "nothing" for post workout nutrition & supplementation.

Assuming the OP is not an endurance athlete performing multiple bouts of glycogen depleting events within several hours, he does not need super fast carbz post workout. As to the second poster. 2 scoops of whey protein is unnecessary. 27g of protein from whey is sufficient for MPS and glycogen replenishment, since it is not insulin dependent and resistance training upregulates GLUT-4 anyway. Then the additional chicken and rice meal is just more bro science. However, I understand if the chicken and rice is eaten 1 hour later due to time restriction i.e. getting in the cals before bed/eating schedule. But in terms of glycogen replenishment, typical bodybuilding training should not be following an eating protocol the same way as an endurance athlete would. The TUT on the muscle group being trained and the amount of glycogen being used is NOWHERE NEAR the amount that a marathon athlete would exhibit.

[Cumulonimbus]

I agree. After a hardcore session, I take in a carb/protein shake. If I'm just doing light cardio with abs/calves, I'll just eat a snack after, shower, then take in a nice meal. It all depends on what I'm doing that day.

There is a big difference between a hardcore triathlon competition and a hardcore resistance training session.