Eating after a workout

emmab0902
emmab0902 Posts: 2,338 Member
edited October 2 in Health and Weight Loss
I know the general rules, but wondered how much it varies according to what the workout was.

For example, my exercise usually consists of:

1) A 6-7km walk at about 5km per hour
2) A one hour swim in which I do about 3km
3) 20 minutes on the elliptical (interval training)
4) Strength training ie free weights at home and pushups etc

What should I be eating after each of those workouts, given that they presumably make different physical demands. Typically I will eat oatmeal and protein powder after a swim, a small can of chicken after strength training, but I don't often bother after the elliptical or the walk, unless it coincides with a mealtime.

Grateful for any input. Granted I am not training for the olympics lol, but want my nutrition to complement the exercise, particularly around building some strength esp for swimming.

Replies

  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    It depends on the type of workout & how much intensity & impact it does on your muscles. In my case after doing circuits/strength training or heavy cardio (aka HIIT), I drink protein powder within 15 mins & after an hour, eat whole foods packed with protein. But if I only do moderate stationary bike w/o HIIT, I just go along with my meals within an hour.
  • _Ben
    _Ben Posts: 1,608 Member
    Most recommend high protien, and moderate amount of carbs. Personally, I cant eat after a workout, I get sick, but Im told thats a good recommendation
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Although it seems like it's different demands, it's really just different rep ranges/set length and time under tension.

    You would still benefit from carbs also after your strength workout, and adding protein after your cardio. We could argue the numbers or sources until the cows come home.

    I also recommend looking into more modern studies of the benefits of pre-workout nutrition.
  • roebuck1908
    roebuck1908 Posts: 185
    It depends on the type of workout & how much intensity & impact it does on your muscles. In my case after doing circuits/strength training or heavy cardio (aka HIIT), I drink protein powder within 15 mins & after an hour, eat whole foods packed with protein. But if I only do moderate stationary bike w/o HIIT, I just go along with my meals within an hour.

    Hi. what is the benefit of drinking protein after a work out I see lots of people drinking these at the gym ?
  • Darkness2120
    Darkness2120 Posts: 38
    It depends on the type of workout & how much intensity & impact it does on your muscles. In my case after doing circuits/strength training or heavy cardio (aka HIIT), I drink protein powder within 15 mins & after an hour, eat whole foods packed with protein. But if I only do moderate stationary bike w/o HIIT, I just go along with my meals within an hour.

    Hi. what is the benefit of drinking protein after a work out I see lots of people drinking these at the gym ?

    The only benefit of shakes post workout really is convenience. Most people do this because they believe in or have been told about some "window of opportunity" that lasts for 30min after training. This is absolutely false in terms of time length. The body does experience greater insulin sensitivity after training but it lasts a great deal longer than 30min. Plus exercise in general improves the body's insulin sensitivity to begin with.
    So to the point, you can have a shake post workout but you don't absolutely have to. Whole food is perfectly fine and the content should be like any other meal: protein, carbs, and fats derived from nutrient dense foods.
  • roebuck1908
    roebuck1908 Posts: 185
    Thanks for update :happy:
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