Post Workout Nutrition

Supplements and Nutrition
1

the plan i have adhered to for a while now has been
post workout shake containing carbs and protein (say about 50 and 60, respectively)
followed by a carb heavy, protein heavy, fat light meal about an hour to 1.5 after that

its been relatively good

i want to start eating fruit after workout, as my source of carbs. My concern is that the fruit won’t be pumped out of the stomach and into the intestines (circulation) as quickly as the sugar i was taking before, and therefore impact the post workout insulin spike. What do you all think about this?

While we are on it, what is everyone’s preferred pre workout and during workout food?

2

Fruit right after a workout usually upsets my stomach, but maybe that’s just me. I wouldn’t stress out that much about exact ratios/sources of protein/carbs/fat after a workout. Keep it simple…eat a lot of food in the 2-3 hours after you get back from the gym, with plenty of carbs, protein, and a good deal of fat.

3

Quart of chocolate milk PWO :).

IMO You should feel energized and ready to go after you PWO meal (Obviously you wouldn’t be able to just go and lift heavy but you would feel like it). Never go to bed totally fatigued.

4

Insulin spike is overrated imo. I’d worry about getting enough protein and cals.

5

I don’t do it for the Spike, it tastes delicious. 800 calories and 36g protein to boot. Gotta enjoy it a little bit!

6

so nobody here eats fruit post workout?
also what are your during workout meals/drinks? trying to find some new ideas…

7

PreWO i have a scoop of whey with coffee (Bustelo) on the way to the gym

during WO just water

PostWO an orange and 1 1/2 scoops of whey in the sauna (i too agree about insulin spike being a bit overrated)

and as soon as i get home i make a solid meal.

and im cutting BTW which explains my above choices for WO nutrition

LOL… and actually if you look in my avatar pic you’ll notice an apple im having before hitting the sauna with a shake

8

[quote]K-Man32 wrote:
Quart of chocolate milk PWO :).

IMO You should feel energized and ready to go after you PWO meal (Obviously you wouldn’t be able to just go and lift heavy but you would feel like it). Never go to bed totally fatigued.[/quote]

My gym has posters plastered everywhere telling everyone how amazing chocolate milk is Post Work Out

9

No need to overcomplicate matters. I used Poptarts for years. Today, I had a few girl scout cookies in the fridge (Somoas if you must know!) If you want fruit, have fruit. Seriously, it’s not rocket science here.

S

10

i do want fruit …need something to make me shit

11

[quote]The Mighty Stu wrote:
If you want fruit, have fruit. Seriously, it’s not rocket science here.
[/quote]
Can we make it rocket science please?

I have oatmeal usually PWO for my carb source, sometimes Ezekial bread and a few cherries or blueberries.

12

[quote]therajraj wrote:

[quote]K-Man32 wrote:
Quart of chocolate milk PWO :).

IMO You should feel energized and ready to go after you PWO meal (Obviously you wouldn’t be able to just go and lift heavy but you would feel like it). Never go to bed totally fatigued.[/quote]

My gym has posters plastered everywhere telling everyone how amazing chocolate milk is Post Work Out[/quote]
You obviously have a badass gym then…

13

i eat fruits pwo. grapes, blueberries or NSA applesauce at the moment. i feel like they instantly get rid of any nausea im feeling

14

Don’t over-complicate this.

Step 1: Eat what you think your body needs
Step 2: Refine your plan from there (Don’t refine before you have an idea about what your body needs)
Step 3: Reassess what you think your body needs when one of the following occurs: 1) You significantly change (increase or decrease) your body fat (>5% change), 2) Stagnation occurs (if your goal is other than to maintain), 3) You significantly increase lean body mass (must be a change that’s visible in the mirror, or tape measurements increase if you keep track), 4) You determine that your previous plan was not working for some other reason.

15

[quote]iron.dragon wrote:
i do want fruit …need something to make me shit
[/quote]

Does this make anyone else go WTF?

What is the rest of your diet like, and why do you need tom eat fruit after training to shit?

16

fruit has fiber

17

Vegetables and grains both have fiber too. Why not eat them?

18

i eat them dammit just in reduced amounts sometimes…fruit has more simple sugars which is good post workout, thats the only reason im asking…

19

[quote]iron.dragon wrote:
…fruit has more simple sugars which is good post workout, thats the only reason im asking…[/quote]

You sure about that?

20

[quote]Nate86 wrote:
Vegetables and grains both have fiber too. Why not eat them?[/quote]

Imo grains may have fiber, but most just don’t digest nicely like vegs. Their fiber is basically nullified by the lack luster digestion. Now, this is MY PERSONAL EXPERIENCE and if you want to go crazy on grains be my guest.