what to eat/drink aftet the gym

WhiteButterfly
WhiteButterfly Posts: 2
edited October 7 in Fitness and Exercise
when i come out of the gym i have no idea what to eat! i generally drink lots of water and sometimes a lucozade sport drink. but i never really know what to eat.
i want to lose weight and tone up but i dont want to 'bulk up'
preferably something i can take with me as i generally dont go home after the gym!!

Replies

  • BerryH
    BerryH Posts: 4,698 Member
    Hi and welcome, I see this is your first post.

    What do you do in the gym, how long do you do it for and how hard do you work? You don't really need a sports drink unless you're sweating heavily for an hour or more, and then it should have some electrolytes in. Lucozade sports drink is evil and full of empty calories so best avoided!

    It's best to grab something within half an hour of working out. I often time my gym sessions so I have my normal dinner immediately afterwards and don't have an extra snack or meal. If you're doing weight training, grab something with some protein. I like real meat or fish but many MFPers like protein shakes. If you've done heavy cardio you might want to look at replenishing your carbs - perhaps a cereal bar. If you've done a mix of both, something like half a chicken sandwich or some cheese spread on crispbread would do the trick.
  • dan428
    dan428 Posts: 14
    You're a girl right? 99% of girls won't "bulk up" because they don't have enough testosterone to gain muscle like that. If you see women bulking up, they're probably taking steroids..

    Anyway, as a guy, I drink a protein shake after working out.. though probably this wouldn't be what you'd want to do unless you're lifting weights. You definitely need the water though. I'd say eat something with a fair balance of protein and carbs to feed your aching muscles. The protein is necessary to repair tissue and muscle damage which tends to occur after intense exercise, and the carbs are necessary to provide quick energy to those processes of rebuilding your body's glycogen reserves.
  • darrenham
    darrenham Posts: 110 Member
    If you want to lose weight, and aren't hungry, don't eat.

    Best thing to do is listen to your body.

    This stuff about refuelling after exercise is only useful for athletes, if you refuel with lucozade you're taking in needless calories when your aim should be to avoid them at all costs,

    Definitely look to rehydrate though. One of the zero cal sports drinks, or plain water, are good choices.
  • ukjake3
    ukjake3 Posts: 13 Member
    I as well am not trying to "bulk up". I am a guy, just trying to cut weight. I generally drink a gatorade 3 protein drink that you can get at any grocery store on my way to work after working out. It's something to re-hydrate you while putting back in things your body needs. You're body will need some protein after you work out, even if not "bulking up".
  • MaximalLife
    MaximalLife Posts: 2,447 Member
    when i come out of the gym i have no idea what to eat! i generally drink lots of water and sometimes a lucozade sport drink. but i never really know what to eat.
    i want to lose weight and tone up but i dont want to 'bulk up'
    preferably something i can take with me as i generally dont go home after the gym!!
    I immediately eat a protein bar and drunk a glass of water.
    If possible, a smoothie.

    It's good for muscle recovery.
  • wendix
    wendix Posts: 74 Member
    protein generally is best although straight after a workout is the best time to eat anything as your metabolism is raised. but i'd say your best bet is some roast chicken or a pack of cooked chicken tikka/whatever or turkey.
  • stef_3
    stef_3 Posts: 173
    Anything with a good amount of protein. That helps your muscles recover faster. Protein drink, bar, glass of mik, peanut butter, etc
  • yabbo24497
    yabbo24497 Posts: 34 Member
    A great thing to do is to have something with protein in it. One of my favs is half a banana (they're fatty, so I don't eat a whole), a table spoon of natural peanut butter, one cup of skim milk, and about 4 ice cubes. It's low in calories and has a decent amount of protein to help your muscles recover even if you're only doing cardio. It also has potassium, which will aid in cramping. When I use weights, I'll add the whole banana.
  • there are no right or wrongs, just eat what you fancy. your body is very good at telling you what it needs, so trust your gut instinct (pun intended). top tip, don't go to the gym when you're hungry, or you'll quit early and get loads to eat afterwards.
  • Depends on what you do...if you're lifting any weights (and you should - building more muscle helps you burn more calories), and if you're exercising vigorously, I would eat half a cup of low fat cottage cheese and a couple of deli sliced lean turkey - you're looking for most protein, with least amount of calories. Cottage cheese to me is a great deal. Good luck!
  • I workout in the evening and mix a scoop of strawberry-flavored whey protein with some water. If I have not had many carbs that day or if I worked out very hard, I add a cup of milk (light soy or skim cow's).

    If you have the time, do some research on the effects of strength training and various diets - I was surprised to find that some studies of strength training showed a conservation of lean mass and loss of body fat even when subjects were undergoing a water fast. I don't recommend something that stringent but it made me think twice about consuming a sugary post-workout drink!

    Cheers
  • CRMrunner
    CRMrunner Posts: 83 Member
    Skim milk is a great way to get lots of nutrients without a lot of calories (80-90 cals per cup). Your body can absorb more efficiently after a workout, so it's a good time to get something healthy.
  • ive only started going to the gym again recently, i did used to go twice a week but suffered a knee injury, had surgery, months of physio and were still not at the bottom of it and its not going away anytime in the near future, after my physio i dropped out of uni cause i was so behind and spent 6/7 days a week working so i didnt have time to go to the gym but answers the question why did i gain so much weight and get untoned! (i sit down at my job, it sucks, im obly working 16 hours a week now cause im back at uni..anyway..

    the guys at the gym were really good and have written me a 'programme' to introduce my body back into going to the gym which will be reveiwed in 3 weeks and changed to match my progression .. at the moment my programme is:

    cross trainer for 6 mins (adding 2 mins each week) so im not on 8 minutes, will be 10 when i next go

    cycle machine switching every 2 mins between level 3 and level 6, adding 4 mins (2 of each level) everyweek, so i currentlky do a total of 8 mins and will be 12 when i next go

    then theyve got me doing some of the resistance machines:

    chest press - 15kg - 2 sets of 12 reps

    shoulder press - 15kg - 2 sets of 12 reps

    Lat pull down - 15 kg - 2 sets of 12 reps

    abductor - 20kg - 2 sets of 15 reps

    also the leg press 2 sets of 15 reps but i cant remeber the weight (its written on my programme sheet at the gym)


    so im not really doing alot but it does really take it out of me ( i know its terrible im so rediculously unfit!)
    ohh i also sit in the sauna for a bit afterwards :) i like the sauna!

    i have also started playing some of the fitness games on my wii (just dance 3 in sweat mode, zumba, shape boxing)
    yes i am a girl and im 21 if that helps

    when i say lucozade i do mean those lite no calerie things they do (they sell them cheap in the gym and im not really a fan of water so its preferable to me!)
  • stephabef
    stephabef Posts: 936 Member
    I like a piece of bread with an egg :) and a tooooon of water
  • i drink a 100 calorie protein shake :-) and lots of water
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    Skim milk is a great way to get lots of nutrients without a lot of calories (80-90 cals per cup). Your body can absorb more efficiently after a workout, so it's a good time to get something healthy.

    ^^this exactly^^ or soymilk, which is what I drink.
  • LOW OR NON-FAT CHOCOLATE MILK

    (or something w/ protein) within 30 minutes of workout , then re-hydrate w/ water later at home.
  • lovulll
    lovulll Posts: 9 Member
    It depends on what type of exercise you do, but should have some smal amount of protein along with a natural carbohydrate to replenish your system. Along with lots of water. Stay away from things that come in a can, like the sports drinks, gatorade, etc. They have a lot of sugar and HFCS which add not only empty calories, but nothing that your body really needs. If you have done heavy cardio, then water is fine and something like a turkey sandwich with lettuce or tomato, or your regular dinner of protein, veggies (as carbs) and some water. Your body will thank you. I eat a normal meal after a workout, which usually is a salad with protein (like fish shrimp), or fish and steamed veggies, chicken and veggies, etc.
  • therealangd
    therealangd Posts: 1,861 Member
    Protein of some sort. And lots of water.
  • Classalete
    Classalete Posts: 464 Member
    Beer, it'll give you more muscles.
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    It depends on what type of exercise you do, but should have some smal amount of protein along with a natural carbohydrate to replenish your system. Along with lots of water. Stay away from things that come in a can, like the sports drinks, gatorade, etc. They have a lot of sugar and HFCS which add not only empty calories, but nothing that your body really needs. If you have done heavy cardio, then water is fine and something like a turkey sandwich with lettuce or tomato, or your regular dinner of protein, veggies (as carbs) and some water. Your body will thank you. I eat a normal meal after a workout, which usually is a salad with protein (like fish shrimp), or fish and steamed veggies, chicken and veggies, etc.

    Amen on this one...
  • chachita7
    chachita7 Posts: 996 Member
    You should have a protein drink within 30 mins of finishing your workout... it will help you recover faster and avoid much of the muscle ache from the workout... you can take the powder in a shaker and just add water at the gym :)

    You will only bulk up if you are working out to bulk up... weight lifting for females is more of a lower weight, high repetition, less rest in between sets (almost like a lil cardio session but at a very low pace)
  • lilibean01
    lilibean01 Posts: 68 Member
    I agree with the skim milk suggestion. It doesn't have many calories, it has protein, electrolytes, calcium.... Take some in a thermos/water bottle with some ice cubes in it or pre-chilled and you're good to go. If you're aiming for performance such as athletic goals (running races, triathalons, club sports like soccer, looking for muscle gain, etc.) then you should most certainly have protein in your after workout snack/drink so you can repair your muscles. Those training for athletic events & performance usually have tougher workouts & expose their muscles to more strain & micro-tears. Protein is a must to help fix those, along with some carbs. However, if you're just doing cardio as a means to keep a base amount of fitness and/or weight management/loss then you don't need nearly as much protein or carbs.
  • bored4long
    bored4long Posts: 29 Member
    LOW OR NON-FAT CHOCOLATE MILK

    (or something w/ protein) within 30 minutes of workout , then re-hydrate w/ water later at home.

    Agreed! studies have shown that Chocolate Milk has the right ratio of carbs and protein for your body to use as a recovery drink. This is what I have immediately after a workout. I wish I had a link to the actual study, but this is where I got the idea for using chocolate milk. I do non-fat milk + ovaltine. yum! http://www.fitbomb.com/2009/11/chocolate-milk-is-good-for-you.html
  • dan428
    dan428 Posts: 14
    LOW OR NON-FAT CHOCOLATE MILK

    (or something w/ protein) within 30 minutes of workout , then re-hydrate w/ water later at home.

    I wish I had a link to the actual study, but this is where I got the idea for using chocolate milk. I do non-fat milk + ovaltine. yum! http://www.fitbomb.com/2009/11/chocolate-milk-is-good-for-you.html

    You should probably see his follow-up of that post.. http://www.fitbomb.com/2010/10/remember-how-i-used-to-extol-values-of.html
  • bored4long
    bored4long Posts: 29 Member
    Thanks for the input. If you follow the link in his post, you will find overwhelming evidence to support chocolate milk as a recovery drink. He primarily flips on chocolate milk because he went Paleo.

    Excerpt from http://feastingonfitness.blogspot.com/2010/10/what-to-drink-part-5-chocolate-milk-for.html
    The conclusions still hold up after additional studies putting them to the test. For example, a subsequent study along the same vein as the first was presented at the 2010 American College of Sports Medicine (ACSM) annual meeting. Researchers looked at ten cyclists and included a double-blind, randomized design as well as a placebo control. Their conclusion:
    Chocolate milk provided during recovery can improve subsequent time trial performance in trained cyclists more effectively than an isocaloric CHO [carbohydrate] supplement. This may be due to a faster rate of muscle glycogen resynthesis.
    This is not an isolated case. There have been a multitude of studies researching chocolate milk as a recovery aid. While most still have small sample sizes and are funded by the dairy industry, the consensus is clear: chocolate milk does aid recovery at least as good as the protein-containing, high carbohydrate recovery sports drinks. Need more evidence? Here is some of the recent research (emphasis mine):


    Chocolate Milk And Glycogen Replenishment After Endurance Exercise In Moderately Trained Males
    CONCLUSIONS: These findings suggest that ingestion of fat-free chocolate milk following an endurance exercise bout supports glycogen replenishment to a greater extent than a non-nitrogenous, isocaloric beverage. (from 2010)
    Endurance Exercise Tolerance as a Function of Fuel Replacement During Recovery
    CONCLUSION: The high-calorie high-carbohydrate, cocoa containing beverages were more effective recovery aids as compared to low-carbohydrate, fluid replacement beverages and water. (from 2008)
    Effects Of Chocolate Milk Consumption On Leucine Kinetics During Recovery From Endurance Exercise
    CONCLUSIONS: Findings suggest chocolate milk consumption during recovery from a moderate intensity run attenuates whole body protein breakdown compared to a carbohydrate beverage. (from 2010)
    Chocolate Milk Consumption Following Endurance Exercise Affects Skeletal Muscle Protein Fractional Synthetic Rate and Intracellular Signaling
    CONCLUSION: Chocolate milk consumption after an endurance exercise bout enhanced kinetic and translational outcomes of skeletal muscle protein synthesis during recovery. Athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair. (from 2010)
    Effects Of Chocolate Milk Consumption On Markers Of Muscle Recovery During Intensified Soccer Training
    CONCLUSIONS: Post-exercise CM [chocolate milk] consumption provided equal or possibly superior muscle recovery responses to an isocaloric, high-carbohydrate recovery beverage following a four-day period of intensified soccer training. (from 2009)
    Acute Effects Of Chocolate Milk And A Commercial Recovery Beverage On Post-exercise On Muscle Damage And Endurance Cycling Performance
    CONCLUSIONS: These findings indicate no difference between chocolate milk and this commercial beverage as potential recovery aids for cyclists between intense workouts. Comparatively, CHOC is more economical per serving while providing similar benefits in recovery. (from 2009)
    Milk: the New Sports Drink? A Review
    There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition. (from 2008)
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