Post workout recovery

eabernst

After how long/ intense of a workout do you introduce a recovery snack/ drink into your routine? What do you recommend? Usually I lift after work but before dinner but can't usually shower, get home, and make dinner within an hour or so.

I'm pretty new to serious strength training and but in my distance running/ cycling practice I wouldn't even think of a conscious recovery snack/ drink until at least an intense hour run and longer for a ride.

katnoir1

I try and get at least a snack in within 1/2 an hour or an hour, but if I don't then I don't worry. I will say though that when I don't, I usually end up so starving that by the time I do eat, I eat twice as much as I would have otherwise.
If you really want a recovery snack, either take a shake or something with you to have straight after or find a way to cut down on that time. Could you maybe prep dinner the night before so you only have to heat it up? Or do you really need a shower if you're on your way home anyway?

TaraTall

^^
I love having a protein shake ready to go. It tides me over till dinner usually.

eabernst

Unfortunately getting home more quickly isn't an option for me due to a lot of things. Do you guys have a shake you recommend? About how many calories should I aim for? Or is it workout time dependent assuming they're all intense ?

katnoir1

I'm lactose intolerant, so I go for a pea protein powder with almond milk. Currently loving Venom Chocolate Pea Protein Isolate. To get max protein absorption, you'll want to pair the shake with some sort of carb - some protein powders are high carb already, but mine is very low carb so I sometimes have a piece of fruit as well. If it's just a snack, aim to clock in around 200 calories.

tarabole

I use "harmonized vegan protein brand" as I can't do dairy and I put it in a protein shaker in the morning. Then I use the fountain at the gym and drink on the way home. You could do the same with a high protein bar.

smis92103

I aim for 30grams of protein (Optimum Nutrition protein shake)/30 grams of carb (whatever I crave since I am on low card diet) within 30 min. Good article to answer your question: https://www.myliporidex.com/blog/postworkout_nutrition

janet0513

Protein shake. I love Dymatize ISO cinnamon bun. You could probably do 1/2 banana or something light with it. I like a ricecake with PB

kelsgrif84

I also agree that a protein shake will help. I usually drink a shake and eat some carbs about 30 minutes before my workout. I use cellucore whey protein. This helps me not feel fatigued after and gives my body the energy i need to complete my sets. I also recommend an amino acid supplement post work to help with muscle fatigue. For me, snacking on nuts or seeds gets me through the between meals hunger.

eabernst

Thanks for the shake suggestions, looks like I have some trying out to do!

arrosa

I make a protein shake too. I use half a frozen banana, half a cup of frozen fruit, half a cup of Greek yogurt, half a cup of skimmed milk, half an avocado and a scoop of protein powder. The avocado gives it staying power and it becomes a meal rather than a snack.

dessiepenn

katnoir1 wrote: »

I'm lactose intolerant, so I go for a pea protein powder with almond milk. Currently loving Venom Chocolate Pea Protein Isolate. To get max protein absorption, you'll want to pair the shake with some sort of carb - some protein powders are high carb already, but mine is very low carb so I sometimes have a piece of fruit as well. If it's just a snack, aim to clock in around 200 calories.

I just got Olympian lab chocolate Pea protein power. I force myself to finish it. I guess the formula has changed. Does the venom brand taste any better?

smis92103

You might also want to consider a quality Post Workout Recovery Supplement to add to your routine. I use Liporidex POS/T right after my lifting session (just mix it w water, it tastes great)-it gives me all the BCAA's I need, reduces soreness and has internal sunscreen, it's awesome.

benboyd85

smis92103 wrote: »

You might also want to consider a quality Post Workout Recovery Supplement to add to your routine. I use Liporidex POS/T right after my lifting session (just mix it w water, it tastes great)-it gives me all the BCAA's I need, reduces soreness and has internal sunscreen, it's awesome.

I usually just have a protein shake after I workout, but my girlfriend has been wanting to try taking something specifically for recovery. I have used some of their stuff in the past and liked it, I will have to look into it.

darwinwoodka

You don't really have to eat that soon after a workout. I'm often not super hungry after so just have a light snack. Sometime within the next few hours you probably want to get protein and carbs, though. But your body will rebuild when it can no matter what you do. You just recover a little sooner if you refeed a little sooner.

vs_shine

A snack within 30 minutes of finishing.
-One hard boiled egg and a handful of almonds.

And dinner within 2 hours.
- Mostly protein and fat. Lots of veggies.

l3long

I am absolutely not hungry after I workout. No need to force myself to eat, right?

l3long

smis92103 wrote: »

You might also want to consider a quality Post Workout Recovery Supplement to add to your routine. I use Liporidex POS/T right after my lifting session (just mix it w water, it tastes great)-it gives me all the BCAA's I need, reduces soreness and has internal sunscreen, it's awesome.

Internal sunscreen? that sounds scary! what is that?