Post-workout snack?

inayasmom
inayasmom Posts: 4
edited January 18 in Health and Weight Loss
Hi there,

I am finally hitting the gym after a seriously long hiatus (2 pregnancies and a million excuses) but can only make time to go in the evenings (7:30-8pm). I've always been a morning workout person, but with my current job and 2 kids, it's simply not doable. I know that after working out I will be hungry. My question is, what types of food should I eat to maximize the workout, prevent hunger and keep from feeling full before bed?
TIA!

Replies

  • Machafin
    Machafin Posts: 2,988 Member
    Eat either fruit as after a workout is the best time for the sugar in them, and protein. Protein within 30 minutes of a workout have been shown to provide the best results.
  • tricksee
    tricksee Posts: 835 Member
    Cottage cheese, Peanut butter on wholegrain crackers + A pint of ice cold water.
  • PurpleTina
    PurpleTina Posts: 390 Member
    Chocolate milk. Protein, and milk is supposed to help you sleep too.
  • syntaxxor
    syntaxxor Posts: 86
    There is no magical protein window as some people will advocate. You have about 36 hours of time after working a muscle for it to recover. (Sooo don't worry about choking down a protein shake immediately after a work out).

    I would suggest something with fiber. Your looking to stay feeling full without eating a lot, broccoli, celery, carrots. Stringy fiber filled foods will work as a good snack to keep you feeling alright.
  • tricksee
    tricksee Posts: 835 Member
    There is no magical protein window as some people will advocate.

    ^ This
    Protein within 30 minutes of a workout have been shown to provide the best results.

    ^ NOT this.
  • inayasmom
    inayasmom Posts: 4
    thanks for the great suggestions :)
  • FattieBabs
    FattieBabs Posts: 542 Member
    I often have coconut water after exercise as it really helps me rehydrate. A bit of an acquired taste though. If lunchtime was a long time before the gym I have a bit of oat bran and milk before exercising and sometimes a banana afterwards. All factored into the diary...
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    There is no magical protein window as some people will advocate. You have about 36 hours of time after working a muscle for it to recover. (Sooo don't worry about choking down a protein shake immediately after a work out).

    It would be better to say that it hasn't been proven definetively to exist or not.

    If its not going over cals/macros, your certainly not going to hurt yourself.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Here is a good discussion on protein timing - post workout.

    http://www.myfitnesspal.com/topics/show/872189-alan-aragon-and-brad-schoenfeld-on-nutrient-timing
  • inayasmom
    inayasmom Posts: 4
    Ended up having a glass of chocolate milk after my workout...wasn't as hungry as I thought I'd be. The other problem with night time workout sessions is not being able to fall asleep right away. I'm usually in bed by 10:30 and was still up at 11:30 lol

    thanks again for the suggestions folks :)
  • NaCL_H20
    NaCL_H20 Posts: 24
    Consider a protein shake. It's known that your body repairs itself when you are sleeping so when I work out in the evenings I will drink a big banana creme protein shake add a banana and maybe a scoop of peanut butter blend it all together. The protein will get absorbed by my muscles the banana will add the potassium to help resist cramping and then the peanut butter is just plain delicious.It takes away the hunger pains heals and it's gooood!
  • KatjaO
    KatjaO Posts: 71
    Ended up having a glass of chocolate milk after my workout...wasn't as hungry as I thought I'd be. The other problem with night time workout sessions is not being able to fall asleep right away. I'm usually in bed by 10:30 and was still up at 11:30 lol

    thanks again for the suggestions folks :)

    I want to hear too! I try to find time earlier to prevent the problem, but then it just becaomes an excuse not to workout...how can one sleep soon after a workout??
  • inayasmom
    inayasmom Posts: 4
    If I'm not hungry after the workout, should I still force myself to eat something, or in this case drink a protein shake? I have enough calories left to do so, but it feels wrong to consume something if I don't feel hungry. I swear I learned all this stuff when I did kinesiology many many years ago but clearly it's all gone out the window.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    If I'm not hungry after the workout, should I still force myself to eat something, or in this case drink a protein shake? I have enough calories left to do so, but it feels wrong to consume something if I don't feel hungry. I swear I learned all this stuff when I did kinesiology many many years ago but clearly it's all gone out the window.

    If it's the one time, it's a non issue. But if you consistently don't feel hungry post workout, then incorporate more calories on days you know you will be working out.
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    i eat even when i'm not hungry if its in my alotted calories. if i was just maintaining and not trying to go down, i guess i'd go more by when i was hungry, as backwards as that sounds
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