Post workouts. Are you doing it right?!
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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.1 -
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.0
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Thank you. That was a great article and readWetcoaster 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.
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I have lunch usually.. or sometimes a dessert or protein snack. Really nothing special0
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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.0
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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.1
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Green smoothie made in a 4:1 ratio of carbs:protein, <30min after workout.0
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Protein Shake at the gym and then about half an hour later when i get home dinner along the lines of chicken, sweet potato & broccoli.0
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Lunch. Usually a mixed macro meal.0
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When do we find out who's doing it right?0
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Connect 4 tourney later.0
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Half an hour beforehand: Water, peanut butter (100% peanuts, no sugar or palm oil) sandwich. After: A pint of water, maybe a banana or depending on timing I'll have lunch.0
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nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters0 -
nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters
Your thread title seemed like you were planning to offer some insight. If that wasn't your intention, then my apologies for asking for the follow up.0 -
No apologies needed. Just seems as though you are fishing for wrong answers to our people. I don't pretend to know it all nor do I. I offer insight on 13 years of working out and trying pretty much everything. Studies on certain ideas and theories are really only as good if they are tried by the individual. If you want my true opinion and insight I believe in the post workout window because it works for me. You want to post findings and why it isn't true then that's you. It works for me and I have found results. I'm not a doctor nor nutrionist. Just another person in the fitness world. So I have ties with a supplement company yes. But I'm not even here to sell them I am here to help. Supplements like I said before are no substitute for a good diet and workout routine. There are no magic pills or powders just help and a little push where you want to go.nutmegoreo wrote: »nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters
Your thread title seemed like you were planning to offer some insight. If that wasn't your intention, then my apologies for asking for the follow up.
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I wish people would use correct grammar.
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No apologies needed. Just seems as though you are fishing for wrong answers to our people. I don't pretend to know it all nor do I. I offer insight on 13 years of working out and trying pretty much everything. Studies on certain ideas and theories are really only as good if they are tried by the individual. If you want my true opinion and insight I believe in the post workout window because it works for me. You want to post findings and why it isn't true then that's you. It works for me and I have found results. I'm not a doctor nor nutrionist. Just another person in the fitness world. So I have ties with a supplement company yes. But I'm not even here to sell them I am here to help. Supplements like I said before are no substitute for a good diet and workout routine. There are no magic pills or powders just help and a little push where you want to go.nutmegoreo wrote: »nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters
Your thread title seemed like you were planning to offer some insight. If that wasn't your intention, then my apologies for asking for the follow up.
The problem is that nutrient timing has a very, very minuscule impact on body comp. It really only comes in to play (as far as body comp) for the already very lean. For most people of the world, and even on MFP, it's majoring in the minors. Hence, the standard answer on meal timing is to do what ever keeps you satiated with enough energy to perform your workouts while keeping your calories in check.1 -
Nothing until recently. I am working with a coach and he recommended having some protein and a little bit of carbs after a workout, so I use 43 g of Jarrow unflavored whey protein and 11 g of Ovaltine powder. It has been hard to get in the habit of doing this, honestly.0
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The thread was about where people stand on it and what works for them. Was never ment to force feed anything down anyone's throat. The only way to truly understand others is to ask.
No apologies needed. Just seems as though you are fishing for wrong answers to our people. I don't pretend to know it all nor do I. I offer insight on 13 years of working out and trying pretty much everything. Studies on certain ideas and theories are really only as good if they are tried by the individual. If you want my true opinion and insight I believe in the post workout window because it works for me. You want to post findings and why it isn't true then that's you. It works for me and I have found results. I'm not a doctor nor nutrionist. Just another person in the fitness world. So I have ties with a supplement company yes. But I'm not even here to sell them I am here to help. Supplements like I said before are no substitute for a good diet and workout routine. There are no magic pills or powders just help and a little push where you want to go.nutmegoreo wrote: »nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters
Your thread title seemed like you were planning to offer some insight. If that wasn't your intention, then my apologies for asking for the follow up.
The problem is that nutrient timing has a very, very minuscule impact on body comp. It really only comes in to play (as far as body comp) for the already very lean. For most people of the world, and even on MFP, it's majoring in the minors. Hence, the standard answer on meal timing is to do what ever keeps you satiated with enough energy to perform your workouts while keeping your calories in check.0 -
The thread was about where people stand on it and what works for them. Was never ment to force feed anything down anyone's throat. The only way to truly understand others is to ask.
No apologies needed. Just seems as though you are fishing for wrong answers to our people. I don't pretend to know it all nor do I. I offer insight on 13 years of working out and trying pretty much everything. Studies on certain ideas and theories are really only as good if they are tried by the individual. If you want my true opinion and insight I believe in the post workout window because it works for me. You want to post findings and why it isn't true then that's you. It works for me and I have found results. I'm not a doctor nor nutrionist. Just another person in the fitness world. So I have ties with a supplement company yes. But I'm not even here to sell them I am here to help. Supplements like I said before are no substitute for a good diet and workout routine. There are no magic pills or powders just help and a little push where you want to go.nutmegoreo wrote: »nutmegoreo wrote: »When do we find out who's doing it right?
Why are you so concerned?!? You seem like you know more then anyone else. You seem that you are fishing for answers or maybe the wrong ones? Who knows who's doing it right. It's really a good thread just to start to see what everyone does and did they get good results from it. It's a place for help from all. Me personally I have a protein shake and a high glycemic carb after. It works for me and I have done well with it. Is that to say the next person will do as well? Who knows. The human body is an amazing instrument and it is made in a lot of different ways and we all react different to different post workout meals and supplements. What works with you? That's all that matters
Your thread title seemed like you were planning to offer some insight. If that wasn't your intention, then my apologies for asking for the follow up.
The problem is that nutrient timing has a very, very minuscule impact on body comp. It really only comes in to play (as far as body comp) for the already very lean. For most people of the world, and even on MFP, it's majoring in the minors. Hence, the standard answer on meal timing is to do what ever keeps you satiated with enough energy to perform your workouts while keeping your calories in check.
Not debating ya and not getting on you at all. Just kinda letting you know why the push back. I'm indifferent and very much a "do what works for you" kinda guy
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