what do you eat after a workout?

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sheripickle

Joined: Jan 10
Posts: 660

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Posted: 10 Feb 2010, 17:12
My trainer said I need to eat a good combo of carbs and protien after a workout....what do you eat?
~Cheryl~
melindat77

Joined: Jan 10
Posts: 90

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Posted: 11 Feb 2010, 08:35
I eat a pumpkin Muffin in a minute, made with flax meal. The carbs are a wash with fiber, and the cream cheese is protein. The pumpkin is a veggie carb as well!
sheripickle

Joined: Jan 10
Posts: 660

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Posted: 11 Feb 2010, 09:42
thankyou!!!
~Cheryl~
SlyGuy

Joined: Dec 09
Posts: 12

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Posted: 11 Feb 2010, 11:26
I believe it depends on the type and intensity of the workout. After a weight lifting session of an hour + abs and cardio of half hour I usually shoot for 50g protein, 50g carbs. There are some sites offering info and how much you should take depending on your bodyweight/bodyfat/etc. Just make sure that the protein and carbs are quick absorbing after a grueling session (e.g. whey protein, waxy maize/maltodextrin/dextrose carbohydrates) so that you can replenish your glycogen levels.
skinnyminnie...

Joined: Feb 10
Posts: 1

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Posted: 11 Feb 2010, 18:03
I drink an 8oz. glass of NST whey protein (chocolate fudge.. yummy) It's good protein and carbs and is only 150 kcals.
rubykate

Joined: Dec 09
Posts: 139

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Posted: 11 Feb 2010, 18:59
I normally have carbs before my workut, and protein straight after.
I've never heard of a trainer advising to have carbs after exercising
jessyline

Joined: Apr 09
Posts: 553

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Posted: 14 Feb 2010, 09:56
your body needs fluids and a mix of carbs and protein after working out. A protein shake (made with water) with banana will do the job.
health is a choice. it's a gift we choose to do to ourselves.
RLMinFL

Joined: Feb 10
Posts: 1

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Posted: 15 Feb 2010, 08:16
Chocolate milk (I prefer lowfat) is a good post workout snack.
Rubykate: the body needs more carbs than protein ater a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40g of carbs after an hour of exercise, but high intensity exercisers need more - around 50-60g for each hour they exercised
k63

Joined: Nov 09
Posts: 77

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Posted: 16 Feb 2010, 13:06
I had absolutely no idea about the need of our bodies to have a special meal after workout! I always tend to starve after, but eat anything I find at the moment.. kind of dangerous...hehe!
Anyway...I suppose I could have a bowl of cereals and milk too? as it's carbs and protein?
What about what to eat before exercising...?
sheripickle

Joined: Jan 10
Posts: 660

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Posted: 17 Feb 2010, 12:52
IDK? she told me just not to eat to much, but that I should eat something, guess I better research it a bit and maybe we can find some answers Smile
~Cheryl~
Lindseynna

Joined: Feb 10
Posts: 6

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Posted: 18 Feb 2010, 22:25
If I'm trying to lose weight, should I even drink a protein shake? Or is that just for bulking up? I'm doing cardio and toning...Question third ay now and my muscles hurt!
k8yk

Joined: Jan 09
Posts: 4,546

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Posted: 18 Feb 2010, 22:46
I have a banana and some pistachios after.

Protein shake probably isn't necessary, unless you are having trouble getting enough protein. If your muscles are sore, that will lessen as you get used to it. Make sure you get enough water.

My blog, This is not a Diet:
http://notsobigk.wordpress.com
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Zolt51

Joined: Feb 10
Posts: 4

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Posted: 19 Feb 2010, 00:33
Mostly be sure to drink enough, but not too quickly. As for eating, it depends what time you're working out. If you feel light-headed from low blood sugar and have a long way to go to the next meal, sure have some fruits or something, but normally your body can and should cope and regulate your blood sugar until the next meal.

Proteins are good to help your muscles recover and grow, but there's no need to have them straight after working out. Avoid sweets at all costs, they will send your blood sugar spiking back up and you'll loose most of the benefit from your workout.

Sore muscles happen mostly the first week or 2 of working out. If you keep at it regularly soon it won't be a problem. Just stretch properly before and after.
Lindseynna

Joined: Feb 10
Posts: 6

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Posted: 20 Feb 2010, 15:05
Thanks I have been doing a pretty vigorous routine everyay in hope to lose weight fast. I onlyd rink water as of lent. I do warm up and stretch in between cardio to toning before and after. I have built a lot of muscle, its getting easier, it just makes me sooo hungary! I try to eat spinach and cheese.
330poundwoma...

Joined: Jan 10
Posts: 1

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Posted: 20 Feb 2010, 16:01
I usually have a big glass of water and an apple. I read something the other day that said eating an apple is a natural way of getting a boost. Apples are loaded with glucose which is natural energy for the body!
SlyGuy

Joined: Dec 09
Posts: 12

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Posted: 20 Feb 2010, 17:47
Zolt51 wrote:
Avoid sweets at all costs, they will send your blood sugar spiking back up and you'll loose most of the benefit from your workout.


You would be quite surprised to note that research shows that eating simple carbs and sugars postworkout (i.e. high glycemic carbs) are actually better than slow digesting carbs (but ONLY postworkout). That way insulin levels are increased which will drive sugars and protein/aminos into your muscles.

Check out this link on why you should eat gummi bears and candy with dextrose:

http://www.muscleandfitness.com/videos?bctid=24581226001
sheripickle

Joined: Jan 10
Posts: 660

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Posted: 02 Mar 2010, 08:26
rubykate wrote:
I normally have carbs before my workut, and protein straight after.
I've never heard of a trainer advising to have carbs after exercising



Seems Jillian Michaels says the same thing about carbs and protien after a workout.....

After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.

http://www.everydayhealth.com/fitness-specialist/when-to-eat.aspx
~Cheryl~
frenchwine

Joined: Mar 10
Posts: 11

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Posted: 02 Mar 2010, 09:47
I work out at 4:30 am, so it's on an empty stomach. After my workout, I will have egg beaters w/peppers or onions or low fat ham, and 45 cal @ slice toasts (2) with ICBINB spray (fat/cal free). I only drink water w/crystal light all day as I am allergic to caffeine ;-(

Breakfast to me is the main meal.
Nicole143

Joined: Jan 10
Posts: 2

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Posted: 02 Mar 2010, 10:19
I work out at 12:30 am. Then I go home and relax for a few hours and sleep. My schedule doesn't allow me to work out any other time. I am always so hungry after and feel so guilty for eating because it is before bed.
Waterspirit5...

Joined: Feb 10
Posts: 4

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Posted: 02 Mar 2010, 12:18
Studies show that 8 oz. of lowfat chocolate milk after a hard work out is the perfect ratio for carbs to protein. (3 carbs to 1 protein) HOWEVER, it MUST be consumed within the first 20 min following your work out.

Great way to enjoy guilt free your chocolate milk!



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