How soon after gym should I eat?

SuperstarDJ

Hi,

I'm just wondering how soon after the gym (cardio & weight training) should I eat? I usually have a protein bar when I get home, which is about 10 - 15 after leaving the gym. Is this too soon? I thought I might be diverting blood away from my muscles to digestion.


Thanks

Aaish

Bump!!

Kelly_Wilson1990

I have a protein shot in the parking lot of the gym before I even leave.

beccarockslife

When you feel hungry? Seriously it makes so little difference I doubt it matters.

innerfashionista

My trainer is 35-45 minutes from home, depending on traffic. If I could eat sooner, I would, but I usually end up stopping at a gas station for chocolate milk, my favorite post-workout snack. If your system can handle the food, I say go for it

emmaNEEDSskinny

your metabolism is at its very very higest after a workout so you need to get some of your nutrition back
eat a yogurt or fruit soon after
and you'll burn it almost straight away
xxx

erickirb

The earlier the better, most recommend having something with protein and carbs within half an hour of finishing your workout.

jmo325

This is a really cool thing! I've done and it really does help!

http://en.wikipedia.org/wiki/Metabolic_window

PinUpMommy

I keep a protein bar in my back pack. I eat about 30 minutes after my workout (I shower at the gym) as I'm leaving the gym.

maemiller

i was told within 30 minutes after a workout since that when your muscles needs protiens/nutrients the most to repair itself.

randa_behnam

my trainer tells me to eat straight after but no later than half an hour after my workout. and to eat protein based foods to repair my muscles

jrhstarlight

Yes eat or drink something soon after, you have like around a one hour window while your metabolism is cranked and ready for the nutrients. I always have a protein shake immediately following my workout and then my shower.

plm209

There's a critical nutrition window that begins immediately following exercise and lasts between 40-60 mins post training where you need to supplement with protein. That being said, a protein bar is not the best way to go. These bars are typically loaded with unnecessary carbs and calories that you simply do not need unless you're trying to gain mass. A whey protein shake with 20-24 grams of protein per scoop gets my vote. Whey is a fast digesting protein that goes right to the muscles to start recovery. Follow that with a high protein meal and take a slow digesting protein before bed. This will help you to rebuild muscle and continue to burn fat all through the night when your body would typically slow down.

Here is my typical workout nutrition:
1-2 Hours pre workout - 24 grams protein (from Whey shake) with clean carb source (rolled oats, shredded wheat, brown rice)
30 Mins pre workout - 1 Scoop Cellucor NO Zero (when cutting in spring/summer) or 1 Scoop Cellucor C4 Extreme (when bulking in fall/winter)
Intraworkout (during exercise) - 2 Scoops USP Labs Modern BCAA mixed into 1 Gal water
Immediately Post Workout - 24-48 grams protein (whey shake) depending on intensity of workout
1.5-2 hrs post workout - High protein meal with clean carb source (chicken/tuna and brown rice)
Before bed - 20 grams casien (slow digesting) protein shake or fat free cottage cheese

SuperstarDJ

Thank you all for the replies

@plm209 The protein bars that I eat contain 21g protein, 17g of carbs made up of 5.5g polyols & 9.5g sugar. Do you think the carb/sugar content is too high? I rarely hit 1200 kcal per day since joining the gym so wasn't too worried. The majority of my carbs come from the 2 protein bars I have each day.

Thanks again everyone.

chrisdavey

Interesting article here http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Ten Take Home Points

—glycogen restoration is all too easy to achieve and may not be as critical as once thought

—protein synthesis needs to be the focus of our recovery intervention

—pre-workout meals actually enhance muscle blood flow and nutrient delivery during exercise

—pre-workout meals, nocturnal feeding, and multiple post workout drinks are more beneficial than a single post workout drink

—the "post workout window" lasts at least 24 hours

—consuming a protein shake immediately after training hinders optimal results

—strength training acutely enhances insulin sensitivity for at least 24 hours

—whey protein is generally only moderate speed, while whey hydrolysate and pure amino acids are "fast"

—antioxidants taken after exercise may increase muscle damage and delay recovery

—aspirin and ibuprofen can prevent the exercise-induced elevation in muscle protein synthesis thus hindering growth and prolonging recovery

I personally consume a portion of protein/carb drink pre workout and the rest after. I used to think it had to be straight away but now I'm not too fussed if I have to wait a bit. I don't really buy into the whole multiple drinks to spike aminos thing though. I will have one drink (as it should be digested quicker than a solid meal) and then a large meal afterwards. Generally these are protein and carbs with minimal fat.

plm209

@SuperstarDJ That's not too bad with respect to carbs, but I simply take issue with the whole protein bar concept. Essentially, you're eating a glorified candy bar and giving your body alot more to digest than protein. A protein bar is better than nothing, but I would highly recommend a shake over a bar, and not to use them as meal replacements, but as SUPPLEMENTS to your current diet. The best way to get the proper nutrition is to get most of your calories from clean foods instead of diet food. A good resource I use is Barthel Fitness and Scooby's Workshop, both on youtube. Lots of good information to offer. Just Google them and you'll find their pages. Good luck and feel free to ask me any more questions you may have!

HappyHealthyHolly

I wondered this too, because I can't usually eat a few hours before a good work out & sometimes not directly after, but...this is what I found the other day.

A good workout drink is the perfect thing!

http://www.shape.com/weight-loss/diet-strategies/ask-the-diet-doctor-the-best-post-workout-snack

SuperstarDJ

@chrisdavey: thanks a million for the info! Good to know

@plm209: I must try the shakes then. I suppose I have issue with drinking my calories. I have myself convinced that I will feel satisfied for longer if I eat them instead.

Thanks again to everyone!

chrisdavey

I ate a protein bar for the first time in a long time yesterday. (forgot my arvo snack :P) It was 170cals, 20gP, 6gC & 6gF. I was hungry nearly immediately after. For similar cals, I could have had a decent amount of cottage cheese and pb (which I love) and would keep me fuller for much longer.

plm209

@SuperstarDJ The calories in a good quality protein shake like Optimum Nutrition 100% Gold Standard Whey (120 cals, 24g protein, 3g carbs, 1g sugar, 7g BCAAs) or the GNC 100% Whey Protein (similar nutrition) are actually very limited. In the grand scheme of things, this is a very high quality calorie source based on the nutrition you're getting. It will make you feel full for a little, but you should be eating a full meal of a lean protein and a clean carb within 2 hrs of working out anyway.

SuperstarDJ

OK, so after the gym today I ate 150g of prawns and a mixture of cucumber and chopped red peppers. I'm a bit confused about whether I should have starchy carbs or just veg?

Thanks

SuperstarDJ

Oh, and maybe I should add I'm 5' 3", 114lbs, trying to get back down to 105lbs (I gained weight last year over a few months) and gain back muscle I lost during this time too.

chrisdavey

starchy carbs are fine post workout. I like the "If it fits in your macros" rule with PWO