Best Postworkout meal

[Freakazoid]

Usually after I workout I get two servings of whey protien with water and a baked potato. between the two its like 340 calories, 52g protien, and 35 carbs. Is that enough carbs and calories for post workout. What should I add? I hear about dextrose. What is it and what does it do and where can I find it.

 

[BRICK]

I would suggest 50 g whey and 50 grams dextrose immed. post workout. Real food takes too long to get to where it needs to be.
Check out Bodybuilding.com for dextrose. The brand is AST Sports Science and the product is called DGC.
You can combine your whey and dextrose and add water.

 

[jasthace]

An Apple immediately after workout.Then home for a good meal

 

[MANWHORE]

I agree that solid food isn't the best after a workout .. I believe a low calorie liquid meal is best with a decent amount of protein .. I will usually take in another right under 2hrs post workout also

 

[BRICK]

An Apple immediately after workout.Then home for a good meal

Where's the protein?

 

[jasthace]

Where's the protein?

It's in the good meal bro,
Example of good meal = What ever the athletes choosen ratio of carbs,protein,fat are.
The apple is just to get you home and from my experiance they make you feel good and are tasty juicy and very healthy.
I dont believe you need protein "immediately" after a workout,your body needs glycogen replentishment first.If you get home for a good meal within 1/2 or 1 hour you should be sweet

http:/www.chm.bris.ac.uk/webprojects2003/lim/Appleweb2003/beniapple.htm

you'll need to cut & paste that one

 

[BRICK]

It's in the good meal bro,
Example of good meal = What ever the athletes choosen ratio of carbs,protein,fat are.
The apple is just to get you home and from my experiance they make you feel good and are tasty juicy and very healthy.
I dont believe you need protein "immediately" after a workout,your body needs glycogen replentishment first.If you get home for a good meal within 1/2 or 1 hour you should be sweet

http:/www.chm.bris.ac.uk/webprojects2003/lim/Appleweb2003/beniapple.htm

you'll need to cut & paste that one

There is only a 45-60 min. "window of opportunity" to replace protein and carbs and much much more efficiently. By the time your meal gets broken down, especially the protein, it is past. Your body is like a sponge immed. after training as far as utilizing nutrients. This is a fact. This is why the liquid route is the way to go. In addition, a good real meal is ideal after you get home.

 

[MANWHORE]

There is only a 45-60 min. "window of opportunity" to replace protein and carbs and much much more efficiently. By the time your meal gets broken down, especially the protein, it is past. Your body is like a sponge immed. after training as far as utilizing nutrients. This is a fact. This is why the liquid route is the way to go. In addition, a good real meal is ideal after you get home.

2hr WOO actually and the reason solid food isn't good post is because blood is in muscles and not there for digesting solid food unless it's a small meal .. liquid still being better IMO .. Maltodextrin is probably best for replenishing gycogen stored in muscle which can be done hrs after workout and you have time to get in protein in .. You don't need to cram down protein worrying about the Window Of Opportuntity .. Also,you eat shit protein and you mind as well wait to you get home and eat your solid meal .. You can't buy high quality protein at 10lbs for $40 ... Eat good food and protein and most of you won't need as much

 

[jasthace]

So what do you think the body wants to do first?
Replentish exhausted energy levels or Immediately start rebuilding muscles cells with protein.
I heard they the window of opportunity had been extented now days.May be because it is so busy now days and everyone is trying to get in at the same time

I've heard detrose and also sticky corn starch{what every that is} is supposed to be an excellent way to replentish glycogen levels.But have'nt tryed it yet.So I'll give it a go thanks BRICK,whey protein wont go astray immediately also.
But I still wont to know the priority as far as protein synthesis or energy replentishment goes.

 

[BRICK]

check out this site for clarification. I guess I don't know everything

https://thinksteroids.com/community/threads/134241012

 

[hackskii]

That 45-60 min. "window of opportunity" is a myth.
It is much longer than that.
I have the article if you want to read that.

Also those super fast acting carbs are a myth too.
You dont need them to be that fast.
Not only that you run a chance of being insulin resistant in the long run from too many fast acting carbs like dextrose.
Plus nutritionally it is worthless.


Here is the article about the post workout myths here: https://thinksteroids.com/community/threads/134241012

 

[MANWHORE]

So what do you think the body wants to do first?
Replentish exhausted energy levels or Immediately start rebuilding muscles cells with protein.

It has to replenish exhausted energy before building muscle ..

 

[jasthace]

check out this site for clarification. I guess I don't know everything

https://thinksteroids.com/community/threads/134241012

I read this article from top to bottom and it effectively blows out of the water every post workout nutrition concept I've heard of without offering a an alternative concept to use as a rule.
So whats the guts Hackski? what/how & when do you recommend an athlete consumme replentishing nourishment post workout for maximum muscle gain?

 

[jasthace]

It has to replenish exhausted energy before building muscle ..

That was my idea with the apple,eat it as you're walking out the door of the gym.It sure is good.Try one, it's only an apple, it dont hurt!

yummy!!

 

[BRICK]

Jasthace,
So after you eat the apple and get home from the gym, what's next? Can you give details of your pre and post workout nutrition? Thanks!

 

[jasthace]

Bro, mate, I'm not saying that I eat an apple every time I go to the gym!and you must eat this that and the other in chronologicly sequential order there after.
What a am saying is that after going to the gym I would recommened a quick energy restorer such as an apple or other piece of fruit,before going home for a complete nutritional meal.
And as far as pre workout goes thats not part of the subject of discussion{ie orginal post}
Brick can you tell me please,in the tread to Hackskiis post you posted above,what exactly does it recommend as a post workout meal and when?
It seems that it is a negative lot of information against every theory,with out offering any positive contribution to what a person should consume post workout,I must have missed that part?

 

[MANWHORE]

Whatever works for you then i say do it because you can say i'm wrong,i can say your wrong but who really gives a shit what anyone says .. the only thing i don't like about fruit after the gym is fructose is best for restoring glycogen in the liver and glucose is best for restoring muscle gycogen .. I think that's how it goes .. BUT you can't forget the old saying AN APPLE A DAY KEEPS THE DOCTOR AWAY

 

[bigjuice]

i consume 948 calories, 52 grams protein, 50-60 grams of carbs, 2 tblespoons flaxseed oil, 10 grams glutamine. and a banana. then an hour later, i consume a meal packedprotein, carbs, and calories

 

[greyowl]

I guess I don't know everything

https://thinksteroids.com/community/threads/134241012

That makes you the only one on this board.

 

[Loperdk]

One reason that you want to take in fast digesting or high glycemic carbohydrates is to replenish muscle glyc as quick as possible to help set the body in a state perfect for muscle anabolism not catabolism. And insulin does take part in this and not in a bad way. Insulin is very anabolic (why do you think bodybuilders inject themselves with it). When the body is in an energy depleted state insulin does not neccessarily lead to an increase in fat storage but aids in protein synthesis which is another role because of the increase in release of testosterone. This is where protein and BCAA's come in (whey is my prefered choice because it is a fast digesting protein but having a mixture of fast and slow can be helpful). You must have these to start the repair and synthesis of muscle tissue (actin and myosin). It must be from the diet or the body will go catabolic instead of anabolic. Besides breakfast this is the most important meal of the day followed closely by the preworkout meal cause you need energy to lift that Fn heavy weight. Personally I like to chug my cell tech carb control by muscle tech and post workout recovery by Advocare for my cool down (which means I have just got done lifting). then I shower up drive the 6 minutes to my house where I have everthing already made and approx. 60minutes after I get home eat a good meal to keep my body in a prolonged anabolic state cause it is still digesting my immediate post workout meal. For this secondary postworkout meal I like the staple bodybuilder clean foods. Chicken, brown rice, and broc, or the oaks fave Steak and potatoes with some kind of fiberous veg.