Ouch, Question about workout nutrition

jen2607

So I have been having the worst muscle cramps and what I am guessing are shin splints . I worked out Thursday, but it was nothing extreme. However, my calves have been cramping up terribly since. I try to limit my carbohydrate intake to mostly post-workout due to insulin resistance. I have a question. When I strength train, I usually follow it with cardio. I know it is best to consume a carb/protein source asap after strength but I've heard to wait an hour after cardio. Should I drink a whey protein shake after strength and eating something like a banana then work on cardio? Has this helped with muscle soreness and energy for anyone?

Nicola0000

I dont think you have to split the cardio and strength out. I do both in a workout, then have a protein shake about 20 mins later when I get home. You can do them in a different order depending on what you want to achieve eg I do strength first as thats my goal and want all my energy to be able to lift the max I can.

maccabeth

Actually, I think you should have the protein/carbs *within* an hour (I've heard 45 mins) after cardio for best recovery. The body needs to start healing right away.

And I agree with the above poster. I do cardio, then strength and have my recovery (on hard days only really) as soon as I get home before my shower. Chocolate milk is an easy one if you want something portable for the gym.

ninerbuff

The "window" for protein/carb source after strength training is the consensus. But I usually have my shake after doing strength, then cardio. I haven't seen much of a difference even when I used to just do strength and cardio separately.

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jen2607

Oh yea, I also left out I'm lactose intolerant . Chocolate milk sounds like a tasty recovery treat .. but it isn't really an option

jen2607

Today I just went and ran for a while.. stretched all the muscles out. I feel a lot better.