Protein or Carbs Post Workout.... or Both?

BLifts38
BLifts38 Posts: 248 Member
in Food and Nutrition
What's your go to post workout snack after lifting/cardio? On my lifting days, I shower and get ready for work at the gym, so I always bring a snack with me in my locker for post workout. Is it better to have carbs or protein... or both, for post workout?

Replies

  • abadvat
    abadvat Posts: 1,241 Member
    fast carbs to spike insuline and protein post workout, beside the fact that some people have spent some spare time they had breaking down the anabolic window theory... fruit, gummy bears, potatoes.... and some protein!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Nothing. I don't like to eat after a workout. Makes me queasy.
  • mochachichi
    mochachichi Posts: 74 Member
    Chocolate Milk
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    A post meal! What ever that is..
  • Wetcoaster
    Wetcoaster Posts: 1,788 Member
    The Post-Workout Anabolic Window
    Science Proves It's Not As Narrow As Often Believed
    http://www.musculardevelopment.com/articles/nutrition/15240-the-post-workout-anabolic-window.html?showall=1&limitstart=#.V17xZTUYE4c


    Here’s the Take-Home

    First and foremost, total protein intake is paramount to muscle building— make sure you consume at least ~1.7 grams per kilograms a day, preferably more. That said, nutrient timing potentially can be a beneficial strategy for maximizing muscular gains, but the “window of opportunity” is not as narrow as often believed. Rather, the window exists on a fairly wide continuum, and its effects on muscle growth ultimately depend on when you ate prior to the training bout. Research indicates that the anabolic effects of an individual meal last up to six hours.6 Thus, provided that a protein-rich meal is consumed within about three to four hours prior to a workout (or possibly even longer, depending on the size of the meal), you don’t have to stress about chowing down a post-workout meal the moment you finish training. For those who train partially or fully fasted, on the other hand, consuming protein immediately post-workout becomes increasingly more important to promote anabolism. Although research is somewhat equivocal, it seems prudent to consume high-quality protein (at a dose of ~0.4-0.5 grams per kilogram of lean body mass) both pre- and post-exercise within about four to six hours of each other depending on meal size.Here’s the Take-Home

    First and foremost, total protein intake is paramount to muscle building— make sure you consume at least ~1.7 grams per kilograms a day, preferably more. That said, nutrient timing potentially can be a beneficial strategy for maximizing muscular gains, but the “window of opportunity” is not as narrow as often believed. Rather, the window exists on a fairly wide continuum, and its effects on muscle growth ultimately depend on when you ate prior to the training bout. Research indicates that the anabolic effects of an individual meal last up to six hours.6 Thus, provided that a protein-rich meal is consumed within about three to four hours prior to a workout (or possibly even longer, depending on the size of the meal), you don’t have to stress about chowing down a post-workout meal the moment you finish training. For those who train partially or fully fasted, on the other hand, consuming protein immediately post-workout becomes increasingly more important to promote anabolism. Although research is somewhat equivocal, it seems prudent to consume high-quality protein (at a dose of ~0.4-0.5 grams per kilogram of lean body mass) both pre- and post-exercise within about four to six hours of each other depending on meal size.





    How Many Carbs Do You Need, Post-Exercise?
    http://www.musculardevelopment.com/articles/nutrition/13050-how-many-carbs-do-you-need-post-exercise-muscular-development.html#.V17xhDUYE4c

    The results of the study were quite interesting. Of course, the group that consumed 90 grams of carbohydrates had larger increases in blood glucose levels, but the results in protein synthesis were similar. The researchers concluded that the findings were similar to previous studies, which found that muscle protein synthesis is not enhanced when carbohydrates exceed 30 grams. The researchers did not detect any significant differences in gene expression for markers of muscle catabolism following larger dosages of carbohydrates.7 They concluded that the changes in muscle protein synthesis were due to changes in the essential amino acids, while only a moderate dose of carbohydrates (~30 grams) is needed. Furthermore, these changes occur irrespective of the carbohydrate dose or circulating insulin levels.

    So when bodybuilders are using post-workout carbohydrate beverages such as Vitargo or maltodextrins, 30 grams are all you need— and taking more than that does not seem to provide additional benefit in terms of muscle protein breakdown.
  • k8millz
    k8millz Posts: 28 Member
    You sound like me! I'm always on the go. I think getting some quick carbs in your system after working out is best. I'll usually make some overnight oats beforehand. Oats + almond milk + favorite protein powder + nuts/seeds + fruit (usually banana or blueberries) and I'll eat it cold on my way to work. Or if I have time, I'll pack a small sweet potatoe and heat it up when I get to work, top it with some plain greek yogurt and almond butter & you're all set. It's really yummy too. If I skip a snack after my workouts, I turn into a hangry beast.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Doesn't really matter. Just eat so you fit your overall calorie and nutrient goals.

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