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Thread: Role of fat in postworkout meal

  1. #1
    Soon to be lean... Joe Black's Avatar
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    What is it ? Is it necessary ?

    Why I wondered is I am designing my diet for 8 meals a day...

    My last meal I want to be very light before bed but I want something in me.. I was thinking some flax and perhaps some veggies..

    BUT to put the fat there I wanbted to reduce fat in my post workout meal... How important is a fat source immediately after training ?

    Heres my proposed diet for dropping 4% bf.. As you cans ee meal 8 is blank... I wanted to eat smoe fat and veggies here...

    8 meals a day

    Meal 1: (08:00)

    Protein: 43
    Carbs: 60
    Fat: 18

    Meal 2: (10:30)

    Protein: 47
    Carbs: 42
    Fat: 14

    Meal 3: (1:00)

    Protein: 47
    Carbs: 42
    Fat: 14

    Meal 4: (3:30)

    Protein: 47
    Carbs: 42
    Fat: 14

    Meal 5 : (6:30)

    Protein: 47
    Carbs: 42
    Fat: 14

    Meal 6: (8:30) (Post workout)

    Protein: 43
    Carbs: 60
    Fat 18

    Meal 7 : (10:00)

    Protein:

    Protein: 25
    Carbs: 10
    Fat 15

    Meal 8 : (11:30)

    NOT SURE YET


    DIET

    Total:

    Protein: 299
    Carbs: 298
    Fat: 107

    3351 Calories
    Last edited by Joe Black; 06-15-2001 at 06:31 AM.

  2. #2
    Hmmmm..... Spiderman's Avatar
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    A fat source isn't TOO important. A moderate amount is good though. A combination of protein, carbs and FAT in a post-workout meal has shown to improve and speed muscle glycogen replenishment next to just a protein-carb meal. Too much fat will slow it down. After looking at your diet, I'd lower the fat in the post-workout meal. I think that looks a tad high. I usually have about 5-6 g fat with post-workout meal and that feels good.
    I usually have a little bit of fat with my nitely meal in order to help sustain me till morning. So i'd say try it and see if it helps.
    Last edited by Spiderman; 06-15-2001 at 06:36 AM.

    "Success is never behind you, it is always, always in front of you."

  3. #3
    Party of "No." Tryska's Avatar
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    so why not had a small fresh salad with some flax, and/or ilive oil....with some tuna on it too?

    that's usually my last meal of the day.
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  4. #4
    Soon to be lean... Joe Black's Avatar
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    Yep i reckon I would do that Tryska, I was just wondering if that amount of fat in meal 6 is needed ?

    I once heard that too much fat in a post workout meal is unproductive

    I don't really want to go over my total calories so i thought I could make meal 6 less fat and then I could do your suggestion in meal 8..

    Spidey : Your answer is what I wanted to hear

    Any more opinions on this !

  5. #5
    Party of "No." Tryska's Avatar
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    hmm....well typically my post workout meal is skim milk with protein powder. Low on fat...but something like 2 grams, anyway. But your meals in general are spaced close enough that i would think you can handle cutting back there to add at the end of the night, you know?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


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  6. #6
    Cardio bunny Alex.V's Avatar
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    The way I see it:

    Fat: slows gastric emptying.

    What do I take post-workout? maltodextrin and whey. The whole idea is to get the stuff in my system ASAP, so I'd rather not slow down the process.

  7. #7
    Equal Opportunity Offender Budiak's Avatar
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    Fat also helps spur the release of testosterone.

  8. #8
    Senior Member
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    Fat is necessary for the body to produce testosterone. You should aim for at least 30% of your calories from fat. Anything less could affect testosterone production. Also you need fats so that your body doesn't think that it is starving and go into starvation mode.

  9. #9
    Cardio bunny Alex.V's Avatar
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    yes yes blah de blah we know all that. But is post-workout the BEST time to get your fat? I hear that it isn't, precisely for the reason i mentioned.

  10. #10
    Senior Member Wizard's Avatar
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    If you eat so many carbs in the morning you block lipolysis.You'll loose weight but first of all you want to loose fat.Do weight lifting in the night and then have a high carb postworkout shake or meal.It's the best.Not a t.k.d.Something like it though.

  11. #11
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    Originally posted by Belial
    yes yes blah de blah we know all that. But is post-workout the BEST time to get your fat? I hear that it isn't, precisely for the reason i mentioned.

    belial is right, immediately after a workout, you what the most amount of insulin to be released, so you can promote anabolism, add fat to the equation and it slows things down.

    what i do is after a workout i take a whey and dex drink; about 40 mins later i eat a big meal consisting of pro/carb/fat.

    this works well
    "The harder you train, the harder it is to give up" ~Vince Lombardi~

  12. #12
    bone crusher
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    Nonetheless there have been studies which back up what spidey is saying. Taking fat with carbs actually increases the insulin spike. This must be balanced with the fact that fat slows adsorbtion somewhat.

    Beliel, i used to take that whey/malto unfortunately this and the rest of my diet ballooned me up!

  13. #13
    Senior Member Wizard's Avatar
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    Taking fat with carbs actually increases the insulin spike.
    WRONG
    1.Saturated fats increase insulin spike.
    2.Unsaturated fats lower dramatically insulin spike
    3.Protein raises insulin spike.
    That's all.

  14. #14
    Cardio bunny Alex.V's Avatar
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    Doc- you really think that's what blew you up? It's worked pretty well for me; I always thought whey protein and an insulin spike (and fast-absorbing carbs) were EXACTLY what you wanted after a workout.....

  15. #15
    bone crusher
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    no i cant attribute it to that exclusively. My problem was that it was part of an overall poor bulking diet. Nothing like following up a 100g of malto with a big meal to fatten you up. Classic situation.

  16. #16
    bone crusher
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    Originally posted by Blackalpha

    WRONG
    1.Saturated fats increase insulin spike.
    2.Unsaturated fats lower dramatically insulin spike
    3.Protein raises insulin spike.
    That's all.
    funny you say WRONG but i was at least half right by your standards. tuttut


    Please indicate where you learned point 2. I would be very interested in this. Until then i will stick by the statement that fat taken with lots of high gi carbs will increase the insulin spike. Unfortunately i cannot find my refs to back this up. Anyone else help here?

    I do not dispute point 3
    Last edited by the doc; 06-21-2001 at 03:56 PM.

  17. #17
    Cardio bunny Alex.V's Avatar
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    Originally posted by the doc
    no i cant attribute it to that exclusively. My problem was that it was part of an overall poor bulking diet. Nothing like following up a 100g of malto with a big meal to fatten you up. Classic situation.

    hehehe. Malto can be great. malto can make you big. malto can also make you very very fat.

    Bulking clean has to be the single hardest part of this whole game to get down. :-\

    As you probably could tell, I could use some more of it. lol.

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