So I always load up on protein after my workout is over, and then i hear something about post post workout meal. How important is this and what should it consist of for a 155 pound 5'9 male.
Sport post post workout meal.
- Thread starter realworksuks
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Sport Fitness
so i'm guessing you're looking to bulk up? 155 should be reasonably lean for a 5'9" male.
your post workout meal should be protein and insulin spiking carbs...like dextrose or malto-dextrin. usually a 2:1 ratio of Carbs to Protein for bulking.
post post workout needs to be a solid meal, and more protein and carbs. steak and potato, with a side veggie would be perfect.
a lotta people think the trick to bulkin up is jamming as much protein down their throat as possible. however its carbs that really help drive the bulking process. body needs carbs for energy....when it has enough carbs, ALL your protein can be used for muscle repair.
cutting and bulking diets aren't that radically different...you just cut carbs down and raise protein a little, and end up with a calorie deficit. in that situation you don't take in enough carbs, so the body has to convert protein to a usuable energy source, as well as tap into fat reserves to make up the deficit.
your post workout meal should be protein and insulin spiking carbs...like dextrose or malto-dextrin. usually a 2:1 ratio of Carbs to Protein for bulking.
post post workout needs to be a solid meal, and more protein and carbs. steak and potato, with a side veggie would be perfect.
a lotta people think the trick to bulkin up is jamming as much protein down their throat as possible. however its carbs that really help drive the bulking process. body needs carbs for energy....when it has enough carbs, ALL your protein can be used for muscle repair.
cutting and bulking diets aren't that radically different...you just cut carbs down and raise protein a little, and end up with a calorie deficit. in that situation you don't take in enough carbs, so the body has to convert protein to a usuable energy source, as well as tap into fat reserves to make up the deficit.
Thanks for the reply. I understood everything except this "your post workout meal should be protein and insulin spiking carbs...like dextrose or malto-dextrin. usually a 2:1 ratio of Carbs to Protein for bulking." What are some types of food that has dextrose and malto-dextrin carbs in them?
So if I just have a protein shake after a workout that is not a good post workout nutrition then? How about if I eat carrots with it or something? or a banana?
What are your goals? Im not disagreeing with Malkore, I just dont believe one needs that many simple/complex carbs after working out.
ehhh, please speak in dumbass terms please. Simple carbs? Dextrose multi dextrose?
I was under the impression that pre workout meals really aren't important. Tell me what I should be eating before a workout.. how soon before a workout I should be eating, and what all these terms like simple carbs dextrose multi dextrose mean please.
I was under the impression that pre workout meals really aren't important. Tell me what I should be eating before a workout.. how soon before a workout I should be eating, and what all these terms like simple carbs dextrose multi dextrose mean please.
can someone help?
There is a sweet search tool at the top. Also there is google. Takes 2 seconds.
Simple carbs? Dextrose multi dextrose? = types of sugar.
Breakfast, pre and post workout meals are the most important meals of the day.
A pre-workout meal is important and needs simple and complex carbs. (sugar and whole grain products) as well as fats and protein. (read, eat some meat.) But, there are a million combinations of foods that you can eat.
I eat an hour before the workout because any closer and I get sick. Other people eat 30 min before. You will learn which works best by trying.
Post workout you can get simple carbs and protein. I keep it simple and have 24oz of Kool-Aid and a protein shake. Do this within the first 30 min after your workout.
The dextrose and other sugars are supposed to be broken down by the body faster. Though according to most research I have read the time is negligible and the result will be the same with regular sugar. Fruit and a protein shake will work as good as anything.
That will work. Your meal can be .5 - 1.5 hours after post workout fruit and shake.
Hope this helped make things more simple.
Bold......
Times are still well within the 30 - 45 min where the body needs simple sugar. Which means that your body will still get what it needs in the proper amount of time.
You know. Sugar. You put it on your cereal, or in cake and cookie recipes.
All of that does not change the fact that it is a fine post workout choice. There is no reason to over-complicate things. Especially if another meal is coming in the next .5 - 1.5 hours.
Also do not underestimate the value of fruit over dumping sugar (any type) into a protein shake.
so what other things do you guys eat after a workout to get the sugar?
Also why is a pre-workout meal important?
Also why is a pre-workout meal important?
Read this:
Good article. Interesting how important pre workout nutrition is and how few grams of EAAs - 6 - can have such a beneficial effect on ' protein synthesis ' .........
" Previous research has shown that a mixture of 6 g of EAAs + 35g glucose given immediately before exercise resulted in a greater stimulation of net protein synthesis than when it was given either immediately or after 1 hour after exercise "
Yep. Preworkout meals are more important, IMO, than pwo.
Well said, couldn't agree more.
I'm all for PWO nutrition - but as someome already said, " there is no reason to over-complicate things ".
black beans are a great carb sourse for me before a workout. gives me a good amount of energy for a workout. afterwards, since i dont have dextrose, i mix a serving of whey protein, a bananna, and some apple juice in a blender.
so instead of bulking i've turned to cutting for a few weeks. Are Preworkout meals still important?
Also, what would be the lowest calorie way to get these pre and post workout meals in?
And nobody attempted to answer "what other ways do you get the sugar/carbohydrates in these types of meals? (low calorie preferably)"
Also, what would be the lowest calorie way to get these pre and post workout meals in?
And nobody attempted to answer "what other ways do you get the sugar/carbohydrates in these types of meals? (low calorie preferably)"
Nutrition is the most important no matter if you're losing or gaining. Without food you get neither.
PB~ Beans are mostly fiber though. Fiber isnt as effective as complex carbs (oatmeal, etc).
PB~ Beans are mostly fiber though. Fiber isnt as effective as complex carbs (oatmeal, etc).