Carbs after the workout?

[Proud Pangolin]

(maybe im to stupid to use tze search function but i couldnt find an answer to this)

So how important are Carbs after the workout or in what i am actually interested:
How fast should you get your Carbs in after your workout? 30min? 1h?

Does it even matter?

Because some people claim is irrelevant and just the anabolic window is just bullshit, other point out that an increase in insulin starts the protein biosynthese (which sounds plausibel).

So do we have actually some empiric/science based answer to this?

Because my routine is usually this: after tge workout im drinking my shake (80g of protein) in the locker, then im heading home, showering and eating a meal (50g carbs and another in would say 60g of protein, mostbof the time potatos and meat).

However till i get home, shower,prepare my food sometimes up to an hour passes

So do i have to eat my potatos in the lockerroom?

 

[AlexDavis43]

(maybe im to stupid to use tze search function but i couldnt find an answer to this)

So how important are Carbs after the workout or in what i am actually interested:
How fast should you get your Carbs in after your workout? 30min? 1h?

Does it even matter?

Because some people claim is irrelevant and just the anabolic window is just bullshit, other point out that an increase in insulin starts the protein biosynthese (which sounds plausibel).

So do we have actually some empiric/science based answer to this?

Because my routine is usually this: after tge workout im drinking my shake (80g of protein) in the locker, then im heading home, showering and eating a meal (50g carbs and another in would say 60g of protein, mostbof the time potatos and meat).

However till i get home, shower,prepare my food sometimes up to an hour passes

So do i have to eat my potatos in the lockerroom?

There was a recent study. I forget the exact time frame, but it concluded delaying postworkout carbs reduced next day gym performance.

We're used to seeing protein and MPS in this context, which seems to show no big difference (thus debunking the classical bro-science anabolic window). This study didn't look at muscle hypertrophy tho, just next day performance.

I still try to get a meal as close to the workout as possible.
Source: bro (P<0.05)

 

[Dunkirk]

It really depends on your overall diet and some other facts. In some cases it does, in other cases it's the overall daily intake that matters.

I've looked into this in the past and to me, I think it's worthwhile eating protein and carbs 30min-1hr after to leave no doubt. In the end, does it really matter? Maybe, maybe not. But at least I feel better doing it that way

 

[Nemesis RR]

I have a protein shake on my way to the gym and finish it during my workout. 8 ounces of frozen fruit and 3 scoops of whey. I feel a big difference in stamina at the gym and recovery.

When I get home have 8 ounces of protein and 2 to 6 ounces of carbs depending on if I’m on a cut or growth phase

 

[AlexDavis43]

It really depends on your overall diet and some other facts. In some cases it does, in other cases it's the overall daily intake that matters.

I've looked into this in the past and to me, I think it's worthwhile eating protein and carbs 30min-1hr after to leave no doubt. In the end, does it really matter? Maybe, maybe not. But at least I feel better doing it that way

I have a protein shake on my way to the gym and finish it during my workout. 8 ounces of frozen fruit and 3 scoops of whey. I feel a big difference in stamina at the gym and recovery.

When I get home have 8 ounces of protein and 2 to 6 ounces of carbs depending on if I’m on a cut or growth phase

I admit this is broscience but I always have a preworkout meal. Not a big meal to mess up my stomach, just some protein and carb. So the nutrients are hitting my bloodstream during and after the workout. Total broscience but I still do it xD

 

[Nidus]

I admit this is broscience but I always have a preworkout meal. Not a big meal to mess up my stomach, just some protein and carb. So the nutrients are hitting my bloodstream during and after the workout. Total broscience but I still do it xD

Without a Pre-Workout meal i feel like a sloppy wet sock. No power nothing. I can only get away with it when i got some Clen, GH and Carnitine before but even than, the performance was limited.

Just my personal experience

 

[buck]

For decades i have had my protein shake and fruit when i get to my truck after the workout. Then have a meal a couple hours later. Basically when growing i take in my macro's every 2-3 hours. Pre and post workout so i always have fuel on board. I quit fretting the little stuff long ago. Growing is about long term consistency the little minutiae along the way isn't worth my worrying about.

 

[narta]

IMHO PreW nutrition and intra is more valuable than post. You should be digesting carbs from those meals until you have your post solid meal

 

[Nidus]

IMHO PreW nutrition and intra is more valuable than post. You should be digesting carbs from those meals until you have your post solid meal

Whats your recommended pre-workout meal and the ideal post workout one?

 

[narta]

I opt for cream of rice with a scoop of whey, intra is HBCD + EAAs and post my meal for the time.

 

[AlwaysHungry]

I’ll have my GH as fast as I can post workout and an hour later a shake while I’m cooking the post workout meal.

 

[Eddie.]

Many variables to give a simple answer, I'd start with when in calorie deficit, it's more important than off season. When in surplas timing of the carbs doesn't play that much of a role.

Also, if you consume adequate amount of carbs in pre and have some intra as well like 30gr with some eaa's then IMO there's no reason to hurry up eating your post.

Otherwise if you're pre is like 90-120' before training and your post 1 hour after training the time in between is like 4-5 hours and it's definitely not the smartest thing to do.

 

[Obi-Wan-Trenobi]

As long as your blood sugar is still elevated from your pre-workout meal or intra shake, don't stress about it.

When I'm cutting my blood sugar is 60-70mg/dl roughly 15mins after my workout, but in a bulk it’s always above 100, usually 110-120mg/dl so that's when I'll wait a bit until I eat the next meal.