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The need to overeat after a workout in order to recover glycogen and stop catabolism seems to be unnecessary... albeit enjoyable 😜
It's a good time to get your calories in if you're hungry though!
Some days you feel super ravenous after a workout. Other days you hafta force-feed the post-workout meal... good news for tiny tummies!
Here's an example I've come across after reading lots of studies on glycogen replenishment and muscle protein synthesis (building muscle). Enjoy! 💪
https://completehumanperformance.com/2013/08/11/many-carbohydrates-replenish-glycogen-post-lifting/
"...skip the MASSIVE post workout feedings- a post workout shake with 20-30 grams of glucose and 5-10 grams of protein is more than adequate to replenish stores and halt catabolism, and a real meal within 2-3 hours should be plenty to begin the repair and adaptation process."
Diet Calendar Entries for 17 September 2019:
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2630 kcal
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Fat: 47.61g | Prot: 187.46g | Carb: 379.12g.
Pre-Breakfast: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Breakfast: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Second Breakfast: Coffee (Brewed From Grounds), Now Sports Carbo Gain, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Elevenses: Quest Tortilla Style Protein Chips Chili Lime, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Fiber One Oats & Chocolate Chewy Bars (New Recipe), Fiber One 90 Calorie Lemon Bar, Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Dinner: Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, General Mills Chocolatey Winter Lucky Charms, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3067 kcal
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Activities & Exercise:
Grocery Shopping - 45 minutes, Resting - 11 hours and 45 minutes, Showering - 15 minutes, Sitting - 2 hours and 30 minutes, Sleeping - 5 hours and 30 minutes, Cooking - 30 minutes, Housework - 30 minutes, Driving - 30 minutes, Weight Training (Bodybuilding) - 1 hour and 45 minutes. more...
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 Comments
Great read! This reminds me of a story I read a while back about two guys that cycled across America, stopping as little as possible. I'm trying to find the link, but it eludes me right now. To avoid that bonk on the bicycle, they ate an obscene amount of carbs everyday. Doughnuts, pancakes at diners, etc.
17 Sep 19 by member: SoHangry
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Last I read, BCAA's are useless. They are missing the amino acids that make a complete protein.
17 Sep 19 by member: -Diablo
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Yep, overpriced bunk. :( Just gulp down some chocolate milk instead. I just did. 20 g of carbs and 20g of protein. 365ml.
17 Sep 19 by member: -Diablo
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Nice journal entry. I like that site, complete human performance.
17 Sep 19 by member: -Diablo
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I like the note that all EAAs are needed. So, whey isolate it is. Or chocolate milk for D.
17 Sep 19 by member: yohoyoh
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For me it actually depends on the time a lot. If I worked out at 1pm, means I’ll have a shake plus a normal meal on the top, because it’s my first of the day. So I’ll be probably around 1000-1200c. If it’s in the evening, I need less.
17 Sep 19 by member: velvetee
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18 Sep 19 by member: velvetee
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18 Sep 19 by member: velvetee
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That's what I'm talking about, V. I only had bloodwork done to appease la princesa. She was afraid for my health with all the junk I eat. Turns out I am perfectly healthy. Must be the healthy weight and exercise.
18 Sep 19 by member: -Diablo
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I can't get into all the semantics. I lift. Some days I'm super hungry afterwards and some days I'm not. Either eating 700 calories right after or very little depending what my body says. I figure if there's something earth shattering and new...the hubby will tell me. 💪🏼🤸♀️ so far this is working and if it should stop...I'll reevaluate.
18 Sep 19 by member: davidsprincess
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I didn’t want to read after the first sentence. No overeating after the gym? Actually good as I eat dinner an hour or so after and nothing in between. My gym shake is just bcaa and creatine powder. The bcaa powder has 30 kcal worth of carbs. No protein powder as it’s started making me feel sick and gassy lol. I have a shake after dinner if dinner is lower protein. Considering talking to a nutritionist and seeing about making up 4 weeks of meal/snack plans if they do that.
18 Sep 19 by member: peeperjj
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I’m the same princess. Whatever my body says I do unless it says don’t eat or overeat. Anything in moderation works for me (could be soup for 400 kcal or a steak and potatoes for 600kcal). I look to Chris and Diablo for new information or Mr. Google.
18 Sep 19 by member: peeperjj
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Yep, post workout protein powder and almond beverage mixture does it for me.
18 Sep 19 by member: Erquiaga
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