Post Workout Recovery

cmcollins001

Some people like a cigarette.

QFT

bfitnbfab

bump

jmjones2002

I've wondered the same thing. I usually come home to make a protein smoothie consisting of banana, p.butter & chocolate powder. My thing is I usually go to the gym 2x's a day..in the morning this is okay but when I don't leave the gym until 8:30p what should I have? I'be always heard no eating after 7pm & I'm afraid it'll pack the weight on. Thanks for any info!!

bethanylaugh

I learned this from a similar post last week and this is from WebMD:

Chocolate Milk Refuels Muscles After Workout
Study Shows Carbohydrates and Protein in Chocolate Milk Help Muscles Recover From Exercise
AAA.By Charlene Laino

WebMD Health NewsReviewed by Laura J. Martin, MDJune 4, 2010 -- Fat-free chocolate milk beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise, researchers report.

The combination of carbohydrates and protein in low-fat chocolate milk appears to be "just right" for refueling weary muscles, says William Lunn, PhD, an exercise scientist at the University of Connecticut.

"It's not just a dessert item, but it's very healthy, especially for endurance athletes," Lunn tells WebMD.

The research involved eight male runners in good physical shape who ate a balanced diet for two weeks. At the end of each week, they took a fast paced, 45-minute run.

Following each run, the men drank either 16 ounces of fat-free chocolate milk or 16 ounces of a carbohydrate-only sports beverage with the same number of calories.

Post-exercise muscle biopsies showed increased skeletal muscle protein synthesis -- a sign that muscles were better able to rebuild -- after the milk drink, compared with the carb-only beverage.

Additionally, drinking fat-free chocolate milk led to a higher concentration of glycogen, or muscle fuel, in muscles 30 and 60 minutes after exercise, compared with the sports drink. Replenishing glycogen after exercise helps future performance, Lunn says.

The findings were presented at the American College of Sports Medicine conference in Baltimore this week.

While only men were studied, one would expect women to gain the same post-workout benefits from chocolate milk, he says.

While the studies were small, there's no reason not to reach for fat-free chocolate milk after your next workout, says sports nutritionist Nancy Clark, MS, RD, of Healthworks Fitness Center in Chestnut Hill, Mass.

"Athletes can consider it an inexpensive nutritional alternative to engineered sports beverages for help with post-workout recovery," she tells WebMD.

The studies were supported by a grant from the National Dairy Council and National Fluid Milk Processor Promotion Board.

This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

I've been using chocolate milk as a cardio recovery drink for about 2 years... i buy the nesquick (no corn syrup) and mix it it with 1% or skim... not only delicious but totally effective.

No_Finish_Line

mix maltodextrin and dextrose into your protein powder so its in a 4:1 carb to protein ratio

split carbs half and half between dextrose and maltodextrin.

you'll need a scale to do this (at least at first). You can get the maltodextrin and dextrose from a baking supply company. i paid less then the cost of one tub of beach body results and recovery formula, and i got a 50 lbs bag of dextrose and a 50 lbs bag of maltodextrin.

might sound like way to much work, but if you believe enough in the research that your going to do it then you will save $100s over using any premixed recovery formula.

The most often cited article on here (in my experience) discussing the post exercise question is really just a review of a lot of research that has already been done. thier conclusion was basically that it hasn't been proved or disproved that there exist an optimum 'post exercise' nutrtion window, and one should at least eat up to 3 hrs before a work out or immediately afterwards.

as long as your not exceeding your alotted cals for the day your not hurting yourself, so you might as well do it in hopes that there really is something too it. or at least give it an honest try.... probably with a ready made product. Choose one with dextrose in it, its chemically identical to blood sugar so it will enhance the insulin effect.

Finally, the forum is a great way to get every possible answer, regardless of truth or accuracy. IMO, your much better off doing your own research.

fitnessfreddie

STRETCH!!! That is the easiest way to overcome DOMS. Protein and diet help plus supplements but if you want to overcome it.quickly stretch. You have to stretch for at least 45 seconds per muscle for it to count too.

mmapags

For most people, nothing.

From Alan Aragon:
...
Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011)."

Yes, that is what I was getting at. I think pre-, 'peri-,' and post- workout is very overrated and is a serious case of majoring in the minors for most.

Yup, yup, yup.

terri0527

bump for later

beatlebomb

After you get home soak in epsom salts. It really works. Magnesium and potasium

grantdumas7

Here is an excellent article regarding post workout nutrition. It stated there is no one hour, two hour or even three our window of opportunity to get your PWO
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths