Post weight training snack?

megmay2591
megmay2591 Posts: 621 Member
in Fitness and Exercise
Is there a specific snack that I should eat after weight training? I know a lot of people do protein shakes, powder and such. But what if I just have a granola bar, a peanut butter sandwich, or wait 15 minutes to eat lunch once I get home (which would be a turkey sandwich, a can of soup or some left over meat from dinner).

What I'm asking is, does it matter what I eat after a weight training session? I'm beginning weight training on Tuesday and I want to do this right.

Replies

  • BigL0s
    BigL0s Posts: 133
    Exercise depletes the muscle's resources, so post workout nutrition is essential. Normally, 0.8g of carbohydrate per 1 kilogram of body weight and 0.2g - 0.4g of protein per 1 kilogram of body weight are suggested. Whether in the form of a shake or meal, as long as you get those numbers in.
  • aproc
    aproc Posts: 1,033 Member
    As long as you make sure your getting a good source of protein and a fast acting simple carb. I would suggest forgetting the granola bar. Waiting 15-30 minutes to get your solid meal in is fine but make sure you get the protein and carbs! Peanutbutter and jelly sandwich doesn't really have much protein. Most people do the protein powder because it's faster in delivering that protein you need. If I don't get a solid meal of meat and carbs, I'll have a shake with some fruit (a.k.a sugar-simple carb)

    So yes, it is very important what you choose to eat after your training session.
  • megmay2591
    megmay2591 Posts: 621 Member
    I'll probably just wait till I get home then, and make sure to have some chicken pre-cooked so I can definitely get enough protein, or have cottage cheese or greek yogurt available.

    What would be a fast acting simple carb?
  • Toddrific
    Toddrific Posts: 1,114 Member
    Chocolate milk.
  • Erica_theRedhead
    Erica_theRedhead Posts: 724 Member
    If yu don't want to go through the math, generally good post weight training food should be consumed as soon as possible. There should be carbohydrates and protein in it. Protein shakes are good, but make sure they have enough carbs in them too. If not, add some fruit. Other things that have a decent ratio of carbs:protein are greek yogurt, nuts, or peanut butter sandwich. Low fat regular/chocolate milk are good options for protein and add in some simple carbs.
  • sarah_7626
    sarah_7626 Posts: 31 Member
    skim milk!
  • Acg67
    Acg67 Posts: 12,142 Member
    ::SIGH:: at all the broscience

    There is nothing specific you need to eat immediately after training. A whole food meal with some protein and carbs sometime after training is prob a good idea though. And there certainly is no need to have a fast acting carb with a protein shake after working out, unless you just finished a glycogen depleting event and have another one shortly upcoming and need to rapidly replenish glycogen. A fast acting carb does nothing for MPS
  • megmay2591
    megmay2591 Posts: 621 Member
    Thank you....makes it easy enough.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Yep dont fall for the "fast digesting protein" stuff. There is no such thing as a post workout window of opportunity. If you can get all your protein from food just eat whenever you are hungry. I drink protein shakes because I find it hard to count calories and get enough protein without them but they are definitely not required.
  • gerard54
    gerard54 Posts: 1,107 Member
    i do a myoplex shake...

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