What do you eat post-workout?

This content has been removed.

Protein bar or rice krispie treat

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

generally protein, and carbs.

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

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.

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.

Just my next planned meal..

Lunch after lifting.

Breakfast. Usually 2 eggs and 2 pieces of turkey bacon, with a cup of tea.

Steel cut oats cooked with berries and a couple of hard boiled eggs usually.

watts6151 wrote: »

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

This is me as well @watts6151 with the pre workout meal consumed an hour before the workout and the post workout more or less straight away if I have worked out late at night or an hour or so if the workout is before lunchtime.

depends on the time of day...usually lunch or dinner...

there is going to be little to no benefit of eating right after a workout for most people...for most people, overall diet is numero uno...most of this kind of stuff is beneficial to the elite level athlete, not your average Joe/Jane knocking out 30 minutes on the elliptical or pushing and pulling some weight for an hour.

I don't eat anything specifically for post workout. If it's a morning workout, I just have my coffee and breakfast after my shower. If its an evening workout, I go home and cook dinner and eat it.

I do try to make sure I'm eating some protein/carbs afterward a workout. Sometimes, it's just dinner or I might have a protein shake, protein bar, or some Greek yogurt and honey nut Cheerios. It depends on when I worked out.