What do you eat post-workout?

renae161 · October 2016

What do you eat for your post-workouts?

Misspinklift · October 2016

Protein shake or something that has a lot of protein.

sardelsa · October 2016

Whatever I am having for lunch

arditarose · October 2016

Protein bar or rice krispie treat

renae161 · October 2016

We dont have protein bars, or shakes, and the store didn't have sweet potatoes in stock today. (Usually I have one with my dinner). We just grabbed some few items until we can actually go shopping. We have rice, various lentils, squash, cauliflower, brocolli, pastas, spinach, bagels, potatoes, onions, hummus, Carrot's,quinoa,chia seeds, oatmeal, and eggs. I'm vegetarian, so these are the things that are vegetarian friendly we bought and some we already had for the time being until we have more time to shop.

vessiangel · October 2016

Creatine with karbolyn(fast carbs, gatorade works the same way), hydroisolated protein shake, white rice within an hour.

jessef593 · October 2016

Protein 30-60g with 5g of creatine. Then a meal as soon as possible after that.

Dayle1984 · October 2016

generally protein, and carbs.

sijomial · October 2016

Lunch or dinner.

Mariaj0809 · October 2016

which is the best way? To eat before or after workout?

watts6151 · October 2016

Mariaj0809 wrote: »

which is the best way? To eat before or after workout?

Both, I eat every 3 hours, so technically
Always have a pre and post work out Meal

steph2strong · October 2016

Ideally for a post-workout snack you want an approximately 3:1 ratio of carbohydrate to protein. Muscle glycogen is depleted while working out and this needs to be replenished after your workout. After exercise is when your body is primed to uptake carbohydrates to top off the tanks of your muscle glycogen. Simple carbs are best as they are rapidly metabolized. While the main focus immediately post-exercise is carbohydrates, adding in a little bit of protein helps to enhance muscle recovery and growth. Eating more protein immediately won’t help, and in fact can slow down the replenishment of muscle glycogen. Combining a simple carbohydrate with some protein in the 3:1 or 4:1 ratio is what is recommended. I usually work out before a meal so I don't worry about any particular snack post-workout. This is for relatively intense or long duration exercise. If you are just doing a light workout you don't necessarily need to eat anything post-workout.

Raptor2763 · October 2016

I prefuel and refuel with 3 or 4 hard boiled eggs, depending on how hungry I am. It's quick, easily packed and effective.

SideSteel · October 2016

fernt21 wrote: »

Ideally for a post-workout snack you want an approximately 3:1 ratio of carbohydrate to protein. Muscle glycogen is depleted while working out and this needs to be replenished after your workout. After exercise is when your body is primed to uptake carbohydrates to top off the tanks of your muscle glycogen. Simple carbs are best as they are rapidly metabolized. While the main focus immediately post-exercise is carbohydrates, adding in a little bit of protein helps to enhance muscle recovery and growth. Eating more protein immediately won’t help, and in fact can slow down the replenishment of muscle glycogen. Combining a simple carbohydrate with some protein in the 3:1 or 4:1 ratio is what is recommended. I usually work out before a meal so I don't worry about any particular snack post-workout. This is for relatively intense or long duration exercise. If you are just doing a light workout you don't necessarily need to eat anything post-workout.

Just a few minor points:

1) You kind of mention this but the majority of people are not performing glycogen depleting training.
2) If you're not performing ANOTHER glycogen depleting event in the same day, and you're eating a meal or two in between, you're going to replete glycogen regardless of whether or not you're accurately time post workout carbohydrates.

I really think glycogen repletion should only be a consideration for athletes performing multiple glycogen depleting events within a short time frame.