Post work out meal composition

kapoorpk

After an intense weight training session, aside from a whey protein shake for an immediate muscle recovery, what are those that much further along in their lean body development consume? Especially, when supplementing weight training with some cardio, there is a bit of a loss of glycogen reserves and I wonder thoughts others might have about consuming, not the exercise calories, but a small amount of carbs to replenish those lost carbs.

Please provide your rationale on your post work out meal.

Thanks.

mmapags

Assuming 2 things, one you are not working out multiple times per day so you need glycogen replenishment quickly, and 2, you are eating a balanced diet with the right macronutrient mix for your goals, it likely makes little difference as your glycogen will replenish within 24 hours anyway. What you eat post workout can be driven by preference and perfomance.

Sarauk2sf

Assuming 2 things, one you are not working out multiple times per day so you need glycogen replenishment quickly, and 2, you are eating a balanced diet with the right macronutrient mix for your goals, it likely makes little difference as your glycogen will replenish within 24 hours anyway. What you eat post workout can be driven by preference and perfomance.

^^this

http://ajpendo.physiology.org/content/293/3/E833.full

"Coingestion of carbohydrate with protein does not further augment postexercise muscle protein synthesis


http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

"Even more so than with protein, carbohydrate dosage and timing relative to resistance training is a gray area lacking cohesive data to form concrete recommendations."

kapoorpk

Assuming 2 things, one you are not working out multiple times per day so you need glycogen replenishment quickly, and 2, you are eating a balanced diet with the right macronutrient mix for your goals, it likely makes little difference as your glycogen will replenish within 24 hours anyway. What you eat post workout can be driven by preference and perfomance.

Your 2 assumption are correct and already incorporated in my daily plans. Thank you.