What to eat after workout if I'm 'added sugar free'?

Jaegur

Hi!

So, last month I cut out about 95% of added sugar from my foods, and this week I started weight training with my home gym. Now, the last time I used weights--about 4 years ago-- I would go home and drink a glass of delicious chocolate milk for recovery. However, that's no longer feasible with the amount of sugar that's added to it.

So... does anyone have any suggestions on what I should drink/eat to help my body after I tear it up for a bit? (I also cut out artificial sweeteners.)

Or do I even need an after-weights thing?

stevencloser

You don't necessarily need anything right after exercise. But if you want anything and it shouldn't have added sugar just eat some fruit.

jgnatca

Yeah. A banana blended with milk and a little whey powder and cocoa.

I insist you go and get some pure cocoa and learn how to prepare it.

I finally figured out how to order a stellar sugar free beverage from Starbucks. It does have an artificial sweetener though.

I ordered a chai tea with sugar free hazelnut, then added my own cream and cocoa powder.

BrianSharpe

Is there a health reason that you cut out added sugars? If not there's no reason not to enjoy chocolate milk after exercising, it's an excellent recovery drink typically with a carb to protein ration of about 4:1 but if you're adamant the banana / protein powder smoothie is a good choice too.

The main reason to have a recovery drink / snack right after working out is glycogen replenishment

This may be worth a read....

thesportjournal.org/article/glycogen-replenishment-after-exhaustive-exercise/

cgvet37

Post exercise is an ideal time to consume protien.

Jaegur

Thanks, guys! Last time I just had 3 eggs and some mustard, lol.

BrianSharpe wrote: »

Is there a health reason that you cut out added sugars? If not there's no reason not to enjoy chocolate milk after exercising, it's an excellent recovery drink typically with a carb to protein ration of about 4:1 but if you're adamant the banana / protein powder smoothie is a good choice too.

The main reason to have a recovery drink / snack right after working out is glycogen replenishment

This may be worth a read....

thesportjournal.org/article/glycogen-replenishment-after-exhaustive-exercise/

Do you know off hand how the two compare? (Chocolate milk Vs Banana/protein powder?)

pbryd

ASAIK some fast digesting carbs after your workout, spikes insulin, which helps your muscles absorb protein.

This is why I have whey (with water) and a banana after my workouts.

cwolfman13

whatever you want...I usually have an apple and some whey

Scamd83

cgvet37 wrote: »

Post exercise is an ideal time to consume protien.

Mind blown.

OP, there's no need to cut out. It seems like you're unnecessarily restricting yourself for no benefit. But if you absolutely insist on no added sugar, just eat whatever you prefer after a workout. Unless you're a professional athlete with a need for optimum recovery, have something like a bowl of oats or whatever. But if you're hung up on consuming the sort of thing some people in this world would insist is better than other things post workout, chicken and rice would be a good choice.

lithezebra

A glass of plain milk has protein, fat, and sugar.

ninerbuff

pbryd wrote: »

ASAIK some fast digesting carbs after your workout, spikes insulin, which helps your muscles absorb protein.

This is why I have whey (with water) and a banana after my workouts.

For the average person, there's hardly any significance. Unless one has to supplement protein to meet a goal, your muscles absorb protein throughout the whole day even without fast digesting carbs since protein is also insulingenic.
The whole post meal is mostly broscience.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

DancingMoosie

Unsweetened soy milk or some fairlife milk?

Jaegur

Scamd83 wrote: »

cgvet37 wrote: »

Post exercise is an ideal time to consume protien.

Mind blown.

OP, there's no need to cut out. It seems like you're unnecessarily restricting yourself for no benefit. But if you absolutely insist on no added sugar, just eat whatever you prefer after a workout. Unless you're a professional athlete with a need for optimum recovery, have something like a bowl of oats or whatever. But if you're hung up on consuming the sort of thing some people in this world would insist is better than other things post workout, chicken and rice would be a good choice.

I cut out added sugar to better my health... That stuff is useless for the body.

I think I'll go with banana and whey. Thanks all!

CassidyScaglione

Um. Fruit.

Jaegur

CassidyScaglione wrote: »

Um. Fruit.

sijomial

If a morning workout - eat lunch.
If an afternoon workout eat dinner.
If you are hungry have a snack - fruit would seem to fit your preferences.

You really don't need an "after weights thing". Focus on your diet as a whole and not the timing.
So many people seem obsessed with eating like an elite athlete when they aren't training like an elite athlete who needs to maximise every last percentage point.

ZRx4

Lately, my go to has been a small banana and unsweetened almond butter from Costco.

makelemonade14

I workout before breakfast, then drink a smoothie when I get home. Unsweetened almond milk, carrot juice, 1/2 banana, 3 strawberries, 3/4 cup mixed berries, a big handful of power greens, a scoop of plain Greek yogurt, 1T chia seeds. I love it. I drink it because it tastes good and gives me the right start to my day. No clue if it's better post workout than some other option. Plus I struggle with fruit and veggie eating so this guarantees I get some in everyday.