PDA

View Full Version : What post workout carbs do you eat?



krboyd7
02-07-2007, 05:53 AM
I was wondering what people eat after training. Does anyone scoff down straight away then mayb an hour later?

I eat some jelly babies in the locker room then some white carbs an hour later,what do you think?

JConrad
02-07-2007, 06:01 AM
How much protein should you consume immediately after a workout?
As for carbs, I also go for sugary carbs after a workout, then about an hour later I have simple carbs, like baked beans.

krboyd7
02-07-2007, 06:07 AM
take 20g asap then an hour later another 20g.

Brotherofiron
02-07-2007, 11:48 AM
i stay away from basically all sugary carbs, and all white carbs for that matter. my post workout shake is :

1 cup skim milk
2 scoops protein
2 tbsp natty PB
1 cup raw oats

it works out to about :

cal : 817
fat : 25
protein : 76

(after a 15 min. drive home from the gym)

NordicNacho
02-07-2007, 12:31 PM
40g of dextrose before and after. Only time of the day I eat sugar:bang:

WORLD
02-07-2007, 02:14 PM
Jelly beans? lol
I have a "Glycocarb" drink, which is Maltodextrine. I mix in a scoop of chocolate whey, glutamine and creatine mono. Works great.

WORLD
02-07-2007, 02:17 PM
i stay away from basically all sugary carbs, and all white carbs for that matter. my post workout shake is :

1 cup skim milk
2 scoops protein
2 tbsp natty PB
1 cup raw oats

it works out to about :

cal : 817
fat : 25
protein : 76

(after a 15 min. drive home from the gym)

You want something that digests quickly, and supplements what your body just used and needs. I think your going the wrong direction with your post workout nutrition.

Optimum08
02-07-2007, 02:31 PM
i take about 50g. of dextrose (glucose) pre/during workout with about 25g. protein. then immediately afterwards i take another shake exactly like it with 50g dextrose and like 36g. protein.

Optimum08
02-07-2007, 02:33 PM
i stay away from basically all sugary carbs, and all white carbs for that matter. my post workout shake is :

1 cup skim milk
2 scoops protein
2 tbsp natty PB
1 cup raw oats

it works out to about :

cal : 817
fat : 25
protein : 76

(after a 15 min. drive home from the gym)

you are going the wrong direction for around-workout nutrition. althought the postworkout "window" persay has been disproven, (that is more like a barn door than window), postworkout you still want something that digests quickly (like whey) not milk (casein).

Optimum08
02-07-2007, 02:34 PM
you want quick digesting carbs after and before if you don't have time to eat a meal with complex carbs say an hour-ish before your workout. dextrose and/or maltodextrin (all basically breaks down into glucose) work the best.

the doc
02-07-2007, 06:30 PM
i take absolutely 0 (zero)

krboyd7
02-08-2007, 06:02 AM
i take absolutely 0 (zero)

Zero?

Steven.Gaskell
02-08-2007, 06:44 AM
oats for sure

the doc
02-08-2007, 07:38 AM
yes zero

ketogenic dieting means postworkout for me are MCTs and protein... no carbs

single most effective way I have been able to control cravings

not saying that this is for everyone

ViciousBish
02-08-2007, 09:18 AM
this is an interesting thread, I hope it keeps going.

After being told to stay away from all sugars, I've been hearing recently to eat sugars upon waking and immediately after working out.

MeHoW
02-08-2007, 09:30 AM
yes zero

ketogenic dieting means postworkout for me are MCTs and protein... no carbs

single most effective way I have been able to control cravings

not saying that this is for everyone


I've tried that before. Takes ages to recover and you end up losing muscle.

But then if it works for you, keep on truckin'

Nosaj
02-08-2007, 11:37 AM
this is an interesting thread, I hope it keeps going.

After being told to stay away from all sugars, I've been hearing recently to eat sugars upon waking and immediately after working out.

Dextrose pre and post workout to help with workout intensity and protein absorbtion rates. This is a lot different than eating a huge bag of skittles and a liter of cola right before bed. Simple carbs found in sugars like dextrose are extremely useful for bodybuilding when used at the right times.

the doc
02-08-2007, 04:41 PM
I've tried that before. Takes ages to recover and you end up losing muscle.

But then if it works for you, keep on truckin'

the first few weeks were more difficult, but since then my recovery time is about average, and my aerobic endurance has increased as well as my anaerobic (but to a lessor extent)

Built
02-08-2007, 05:11 PM
Oats with protein about an hour and a half before, sweet potato with chicken after. If I can afford the calories, dilute whey with dextrose during.

motoko013
02-08-2007, 05:21 PM
i take some malto after

WORLD
02-08-2007, 10:08 PM
Oats with protein about an hour and a half before, sweet potato with chicken after. If I can afford the calories, dilute whey with dextrose during.

I find that I dont feel great when I sip a protein/carb drink during training. Although I'd like to get used to it.

Built
02-08-2007, 10:10 PM
Try alternating sips of the shake with gulps of water.

teaturtle
02-08-2007, 10:25 PM
i dont like drinking too much water during, but i do it anyway cause i always get so thirsty. :(

Built
02-08-2007, 10:29 PM
How come you don't like drinking water during - the usual "chick problem"?

teaturtle
02-08-2007, 10:43 PM
what "chick problem"? i dont like it cause it makes me feel too full and sick.

Built
02-09-2007, 12:37 AM
Walnut-sized bladder.

<curses, shakes fist>

mikesbytes
02-09-2007, 03:14 AM
Interesting thread.

Its approx an hour between finishing my workout, which is before work and actually eating and I"ve wondered if thats such a crash hot thing.

I'm currently on a diet, I've cut my calorie intake from 3,000 - 4,000 per day to around 2,500 and I've lost 2kg/4.8lbs in 2 weeks, with another 2kg/4.8lbs to go. The calorie cut is mainly carbs with protein and fat only dropping a little. What I have noticed is that I'm not recovering as quickly and my aerobic fitness is down, while my outright strength has not been affected. Whether the diet or some other factor such as summer holidays breaking the routine are to blame, I don't know.

Water. A lesson I learnt a few years ago, if you are dehidrated, your performance will drop off by a factor, depending on the person and the amount of dehidration, say 10%. Its easy to drink, just carry around a bottle and take a sip and hey most gyms have toilets.

YoBrickWall
02-09-2007, 07:49 AM
what "chick problem"? i dont like it cause it makes me feel too full and sick.

dont think the chic has a problem.she just trying to help and you dont like to drink

Built- i usally eat chicken and greens before workout and shake/oats afterwards..i might try yo way next week..how many oz is yo sweet potatoe?

YBW

teaturtle
02-09-2007, 11:38 AM
Built - yeah, that too is kinda annoying.

Built
02-09-2007, 11:47 AM
dont think the chic has a problem.she just trying to help and you dont like to drink

Built- i usally eat chicken and greens before workout and shake/oats afterwards..i might try yo way next week..how many oz is yo sweet potatoe?

YBW
YoBrick - that was me that referred to the "chick problem": tiny bladder. The great unifier of women everywhere.

I do about a cup of sweet potato. 200g roughly. But I'm little. :)

YoBrickWall
02-09-2007, 06:51 PM
built- yeah i knew he meant you...the 200g. is that about a 6or 8oz? just wondering since i dont eat them but wallyworld has them ind. wrapped in the 6-8 range.. this way i can nuke them

YBW

Built
02-09-2007, 10:59 PM
http://www.google.ca/search?hl=en&q=200g+in+oz&btnG=Google+Search&meta=

:D

YoBrickWall
02-11-2007, 07:54 AM
I do about a cup of sweet potato. 200g roughly. But I'm little. :)

little but one strong babe... is your post 200cals or gr.? thanks for the info..forgot the dam pot. now i gotta head back to the store

YBW

Built
02-13-2007, 06:20 PM
Thanks YoBrick.

I usually have 200g (about a cup, baked) of sweet potato post workout - providing roughly 40g of carbohydrate.

McIrish
02-13-2007, 08:00 PM
Thanks YoBrick.

I usually have 200g (about a cup, baked) of sweet potato post workout - providing roughly 40g of carbohydrate.

Hey Built, I was goofing aroudn on the "world's 100 heathiest foods" site (www.whfoods.com) and I read under the heading for "honey" that honey might actually be a better PWO option than dextrose/maltose/etc. Thoughts? It's so tasty...

EDIT - I won't be so lazy, here's the excerpt to which I am referring.


Recently, however, one group of researchers has investigated the use of honey as an ergogenic aid in athletes. The study involved a group of 39 weight-trained athletes, both male and female. Subjects underwent an intensive weight-lifting workout and then immediately consumed a protein supplement blended with either sugar, maltodextrin or honey as the carbohydrate source. The honey group maintained optimal blood sugar levels throughout the two hours following the workout. In addition, muscle recuperation and glycogen restoration (carbohydrates stored in muscle) was favorable in those individuals consuming the honey-protein combination.

MagnaSephiroth
02-13-2007, 09:58 PM
I have never taken Dextrose before a workout, but when I'm bulking I take it afterwards. I usually eat organic foods such as rice or oatmeal before a workout.

Built
02-13-2007, 11:16 PM
Interesting about the honey - I would have though that much fructose post-workout would be contraindicated.

manowar669
02-14-2007, 06:18 AM
Interesting about the honey - I would have though that much fructose post-workout would be contraindicated.

My thinking exactly. IIRC, it's about 85% fructose.

j-dearden
02-20-2007, 03:12 PM
Jelly babeis, haha tuttut, you want some sort of high gi carb, best bet would be dextrose, i usualy take about 50 - 70g mixed with whey in water.