Post workouts. Are you doing it right?!

jester13 · December 2016

Let's here what we put in our bodies when we are done hitting the gym!!!!

Sued0nim · December 2016

You have rules?

What are they and based on what?

beginforthelasttime16 · December 2016

Food wise? I almost always enjoy a bowl of cereal. Sometimes the sugary stuff, sometimes the healthier option. It's just what I crave afterwards and it kicks that sweet craving without grabbing the ice cream.

This might not be the best option but it works for me!

jester13 · December 2016

Sued0nim wrote: »

You have rules?

What are they and based on what?

Protein and a fast glycemic carb. Are we fueling our bodies the right way. Most skip that carb because we are dieting and only go for the protein

Spliner1969 · December 2016

I generally work out before breakfast. Breakfast is usually bran cereal, with or without a banana, and a protein shake (whey isolate) along with my daily vitamins.

tulips_and_tea · December 2016

I'd say "right" is relative as what is "right" varies from person to person, but for me just ice cold water with lemon. I have zero appetite after I workout. I need to re-hydrate, cool down, stretch, shower, then I'll have a small snack later.

jester13 · December 2016

BZAH10 wrote: »

I'd say "right" is relative as what is "right" varies from person to person, but for me just ice cold water with lemon. I have zero appetite after I workout. I need to re-hydrate, cool down, stretch, shower, then I'll have a small snack later.

I say no matter who you are or what your goals it is proven that protein plus a high glycemic carb spikes insulin which the in turn push the protein to the muscle and at the same time restore energy to your muscles.

jester13 · December 2016

And hey I'm on here to help as many as I can. You can take my advice or not. But I'm going to try to reach however many I can. Have I done it all right? No. but from my mistakes maybe I can help a few. I have a passion for fitness and I would like to share what I have learn and what has been show to me

kmorg14 · December 2016

Research has shown that the post-gym "window of opportunity" is much greater than previously believed. So the idea of slugging a protein shake immediately after hitting the gym isn't really necessary.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

To the point of the insulin spike, yes spiking the insulin does help to promote muscle growth, but carbohydrates are not necessary to induce this. Protein is just as good at spiking insulin.
http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/

This is all not to say that the correct intake of protein and carbs isn't important, just that timing isn't (within reason).

psuLemon · December 2016

jester13 wrote: »

BZAH10 wrote: »

I'd say "right" is relative as what is "right" varies from person to person, but for me just ice cold water with lemon. I have zero appetite after I workout. I need to re-hydrate, cool down, stretch, shower, then I'll have a small snack later.

I say no matter who you are or what your goals it is proven that protein plus a high glycemic carb spikes insulin which the in turn push the protein to the muscle and at the same time restore energy to your muscles.

The research would suggest that there may be some benefit if you consume it pre - or post - workout within a 2 hour window, but total intake is still largely more important.

I just eat dinner after I workout.

http://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53

Sued0nim · December 2016

zyxst · December 2016

Coke Zero or diet Mt. Dew, whichever one I have in the fridge. Not a fan of eating right after (or before) a workout.

SideSteel · December 2016

jester13 wrote: »

BZAH10 wrote: »

I'd say "right" is relative as what is "right" varies from person to person, but for me just ice cold water with lemon. I have zero appetite after I workout. I need to re-hydrate, cool down, stretch, shower, then I'll have a small snack later.

I say no matter who you are or what your goals it is proven that protein plus a high glycemic carb spikes insulin which the in turn push the protein to the muscle and at the same time restore energy to your muscles.

The primary role of insulin post workout isn't due to muscle protein synthetic responses augmented by insulin, it's due to the anti catabolic effect of insulin. Basically, muscle protein breakdown increases in the post workout period and insulin greatly reduces this. Less muscle protein breakdown could potentially benefit muscle accretion.

However, the necessity of this through high glycemic carbohydrates post workout is questionable and contextual. Whey protein alone elevates insulin levels sufficiently for this process.

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5

SideSteel · December 2016

Regarding your original post, I go home from the gym and typically within about 1 hour I eat a mixed macronutrient meal.

quiksylver296 · December 2016

Dinner, about 1 hour later.

shanae727 · December 2016

BCAAs, L-glutamine, scoop or 2 of protein and half an apple sometimes with pb or pb added to the shake

Aw0627 · December 2016

whatever I have for dinner

nutmegoreo · December 2016

Chocolate milk is one of my favorite post workouts, but sometimes I just go for a steak and a salad.

ChampagneBurst · December 2016

I always go for the no sugar low carb protein shake with women's vitamins and minerals.

It's the only thing that gets me going again afterwards. I do endurance cardio and weights for my injury so I get really drained afterward as my calorie/protein intake (I'm only 5'1) goals are pretty small.

Cylphin60 · December 2016

I'll have a protein shake within 30 minutes after a workout on days I'm not cooking breakfast. All my workouts are early am and fasted, and either the shake, or breakfast is really refreshing afterwards.

Wetcoaster · December 2016

jester13 wrote: »

And hey I'm on here to help as many as I can. You can take my advice or not. But I'm going to try to reach however many I can. Have I done it all right? No. but from my mistakes maybe I can help a few. I have a passion for fitness and I would like to share what I have learn and what has been show to me

You have a passion that must mean you do research and follow people like Alan Aragon and Brad Schofield?

Wetcoaster · December 2016

http://nutrientjournal.com/post-workout-anabolic-window/

Conclusion

Regardless of marketing claims that immediate nutrient ingestion post-exercise is required to maximize muscle gains, evidence to support such “anabolic window” is far from definitive. In a review of literature, Aragon and Schoenfeld [33] concluded that there is a lack of evidence to support a narrow “anabolic window of opportunity” whereby protein need to be consumed immediately after workout routine to maximize muscular adaptations. More recently, same authors carried out a comprehensive meta-analysis of 23 studies evaluating the effect of protein timing on muscle strength and hypertrophy [50]. They concluded that current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise.

There are several limitations in this body of evidence. Some studies with null findings have employed small sample sizes which makes them underpowered, thus increasing the chance of type II error. Furthermore, lack of matched studies makes it difficult to draw firm conclusions in this regard and majority of studies on the topic have been carried out in untrained individuals.

psuLemon · December 2016

I wanted to add, I do consume a protein shake prior to my workout on lifting days, but that is merely because I eat lunch at 11am and by 4pm I am a bit hungry.

jester13 · December 2016

Wetcoaster wrote: »

http://nutrientjournal.com/post-workout-anabolic-window/

Conclusion

Regardless of marketing claims that immediate nutrient ingestion post-exercise is required to maximize muscle gains, evidence to support such “anabolic window” is far from definitive. In a review of literature, Aragon and Schoenfeld [33] concluded that there is a lack of evidence to support a narrow “anabolic window of opportunity” whereby protein need to be consumed immediately after workout routine to maximize muscular adaptations. More recently, same authors carried out a comprehensive meta-analysis of 23 studies evaluating the effect of protein timing on muscle strength and hypertrophy [50]. They concluded that current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise.

There are several limitations in this body of evidence. Some studies with null findings have employed small sample sizes which makes them underpowered, thus increasing the chance of type II error. Furthermore, lack of matched studies makes it difficult to draw firm conclusions in this regard and majority of studies on the topic have been carried out in untrained individuals.

Thank you. That was a great article and read

sardelsa · December 2016

I have lunch usually.. or sometimes a dessert or protein snack. Really nothing special

PhilP0wer · December 2016

I do lunch right after lifting. My heavy lifting day lunch is always either beef stew or just plain pot roast and 2 or 3 cups of fairlife milk.

AnnPT77 · December 2016

After rowing, we usually go to the coffee shop. My drink of choice is a grande skim latte. Sometimes I have a banana with it. (But then rowing isn't a gym, it's a river.) After spin class, usually oatmeal with berries, flex/hemp seeds, walnuts & Greek yogurt, for lunch. After swimming or cycling (also not a gym) or lifting, it varies, because those happen at varying times of day. But I'm a li'l ol' lady, so I have a pretty relaxed lifestyle. And I like real food, not supplements. It's not a religion; it's just an eating preference.