Weight-Loss Post workout meal

Weight-Loss
Thank you Kiss for the article!! I read it, and it was super helpful, although most of it was over my head. It seems I have a lot to learn.

Steve, thanks for the advice. I try to workout first thing, so I don't have time to talk myself out of exercise. It seems to be working really well. I do cardio 6 days a week, and I haven't missed a single time. My baby watches Sesame Street first thing, and so there is no argument to being lazy. I just don't know WHAT I could eat that wouldn't make me have a "side ache" or feel bogged down before I get on the bike and kick butt!
 
Steve said:
I would rather have someone eat before any exercise. Not enough benefits with fasted cardio to warrant it IMO.

Also, never lift weights on an empty stomach.
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Agreed 100%
 
Well if you're getting stomach cramps because of food before working out have you tried something along the lines of a "super shake"?

They usually consist of
1 scoop protein powder
2 spoonfuls of fiber powder
1/2 teaspoon flax seed oil
1/4 to 1/2 cup of fruit, something like a banana or blueberries, etc
1 cup ice
1 cup water

Mix in a blender.
 
A shake would be a good way to go... there are endless possibilities to shakes. I used to train in the mornings, very early. So early I couldn't eat whole foods without feeling sick.

So, instead, I would make shakes. I found some on the web, but mostly, I simply experimented. Worked well for me.
 
Raina said:
Ok... so far so good. I've been working hard and I've been seeing some small results. My question is this.... Is it OK, (better?) to work out in the morning before I eat. I workout out of my house, and I try and do it right out of bed. I heard once this is the best. Is it hurting me or helping me if I don't eat before my aerobic workout?
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This is a very good question.
You see... when you wake up you have low sugar on your blood, so it would be easier to burn fat because fat is converted to energy when there's little sugar on blood...
But working out hard without eating, consuming all the glucose on blood and glicogen on muscles can be dangerous. Fat takes time to be converted to energy... And meanwhile your organs need sugar to work... What usually happens is that your brain gets less sugar than he needs and then you feel really bad and even can faint.
So I'd say... soft exercise before breakfast can be good to detoxify, for example. But really exercise, you shouldn't ever do it before you eat something .
What you really should always do before breakfast is drinking a big glass of water in order to clean or system, "waking it up", humectate him. It will work much better all day, you'll feel it.
I hope i've helped
:p
 
Thanks everyone for the advice!!! I'm looking into some shakes for the morning. I'm so particular about the calories I take in that I want to be careful.

I am stoked!! This is my 6 week mark and I've lost 2 inches 2% BF, and almost 6 lbs!!! I feel like I have a good thing going and I have almost been moved to tears with the success I have found. (I know.. that's lame... emotional!?!)

Thanks again for all the support and great words of wisdom. You all seem to know so much I hope I can catch up.
 
I did a bike run this morning for the first time in years and remembered why I like working out later in the day.

I am the type that NEEDS food before I bike or workout.

I almost fell off the bike from being so tired after mile 2.
 
Polka said:
This is a very good question.
You see... when you wake up you have low sugar on your blood, so it would be easier to burn fat because fat is converted to energy when there's little sugar on blood...
But working out hard without eating, consuming all the glucose on blood and glicogen on muscles can be dangerous. Fat takes time to be converted to energy... And meanwhile your organs need sugar to work... What usually happens is that your brain gets less sugar than he needs and then you feel really bad and even can faint.
So I'd say... soft exercise before breakfast can be good to detoxify, for example. But really exercise, you shouldn't ever do it before you eat something .
What you really should always do before breakfast is drinking a big glass of water in order to clean or system, "waking it up", humectate him. It will work much better all day, you'll feel it.
I hope i've helped
:p
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I beg to differ in terms of fasted cardio. Unless you are REALLY deconditioned, ingesting carbs before steady state low to moderate intensity cardio does little to impede fat oxidation. I have a few studies that I can send to you if you are interested in the topic at hand that back this up.

Also, it really doesn't matter, since total caloric expenditure is what matters most in terms of fat loss..... NOT fat oxidation during exercise.
 
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Since reading here, I have changed my routine to eating before I work out. I have found though that I am not as inspired to go down and start exercizing after having my little breakfast. So it has been harder to get motivated, but I do feel better than when I was working out before breakfast.

It's a trade and it's worth it. I just remind myself that even though I'm chilling and having my nice egg sandwich, relaxing with the New Yorker and a big glass of water, I still have yet to get off my toosh and go down to that bike (or whatever I am doing that day.)
 
Post Workout Recovery Meal

I'd like a little advice from the pros on this topic. I find myself in a bit of stuck position with some of my workouts, due to the nature of my activity. Essentially, I head down to the gym about an hour before I actually open it up for the student athletes. I complete my weight training within that hour, pop the doors open, and then hop on the treadmill for between 20 mins to (eventually) 30-35 mins. However, once I am done on the treadmill, I will be in the gym for at least 2 more hours supervising and aiding the student athletes. Then on certain other days, I will be going outside for another 60-90 minutes to work with the football team. Basically, there ends up being anywhere from 2 to 4 hours between when I finish my own personal workout and when I am able to get back home for a meal.

What I am looking for is some suggestions on creating a post workout meal that I can take to the gym. I don't have a way to keep things cold, and can't be having anything messy or difficult since I technically shouldn't be eating down in the weightroom. As the only person supervising, I can't just step out for my meal either. Also, though I realize that most workouts are not really all that glycogen depleting, I would still like something that can help me take advantage of insulin right after my workout. So I am figuring something that is quick digesting, with a good amount of carbs to invoke that response. I suppose I am looking for something that I can toss into a shaker, add some water after my workout and down it quick and get it out of the way. Is there a ratio of macros that is more optimal for this? What sources of powdered and mixable substances are there? A simple whey with table sugar added or something? lol. Also, is it more optimal to take in this meal right after weightlifting, or at the end of the entire workout including cardio? Any other substances which would be smart for hard training?

What do you guys do to fit this niche? Or even better, what would you do in my position? Open to all suggestions and advice, other than changing my schedule, lol. Things like driving to the gym, doing my workout, driving home to eat a normal meal, and then driving back to the gym are not really viable.

It will be another week or so before my workouts start to get back into competitive athlete levels, so I have some time to get this figured out before it starts to become a bit more critical.

Quick stats:
male
6'3"
412 pounds, 40-45% bf
Total Calories on workout days 2800-3000

if there are any other stats needed in order to provide accurate suggestions, let me know and I will post them.

thanks for taking the time to look this over
 
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CoachCrimson said:
I don't have a way to keep things cold, and can't be having anything messy or difficult since I technically shouldn't be eating down in the weightroom. As the only person supervising, I can't just step out for my meal either.
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As far as keeping thing cold, can you not carry a mini-cooler, the size for lunch buckets? I've been taking one of those with me when I go mountain biking. I carry a big insulated Polar 24 ounce bottle for a sports drink for taking with me, a food grade plastic Fox 20 ounce bottle for a protein shake for afterwards, and a big roast beef and swiss sandwich with a bunch of spinach in it for afterwards. I still have room left over and I can still fit so much ice in there that it will keep cold all day in a hot car. I could fit alot more food in there if I didn't carry the sports drink bottle for carrying with me on the way down but I try to keep it cold until the last minute and hope that the insulated bottle keeps it as cold as possible during the ride. Anyway, if I can keep things cold in a hot car for that long surely you can keep things cold indoors.

As for things that don't have to be cold, I carry quite a bit of food with me like that... beef jerky, Clif Bars, trail mix, dried apricots, and pistachios. I just keep it all in some outside pockets in a gym bag.
 
Whey, dextrose, and maltodextrin is my PWO shake.

The PWO "window" is over-hyped IMO as long as you've been eating before your workout. However, I do believe there is a window there. It's just not as magical as many make it out to be.
 
jsb said:
If you are weight training ideally you should be having a Post workout shake as soon as possible after your session, preferably within the first 20 minutes. Ideally the shake would be a 2:1 combination of simple carbs:protein, so you could use things like dextrose and maltrose or glucose as your simple carbs however unless you specifically wanting optimum results then fruit will do fine. Whey protein is generally the best source of protein to use post workout as it is the most easily digested and it is relatively cheap.
the reason for the simple carbs is that as pointed out, is to causes an insulin spike which helps get the nutrients that your body needs as soon as possible.

Generally if you have it post cardio workout is generally up to you, me personally I would a shake just a smaller amount, If weight loss is your main aim I wouldn't be to worried about it though just make sure you have enough protein in the rest of your diet to starve of muscle catabolism the rest of the time
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Good advice. My favorite post-workout recovery meal is a scoop of chocolate whey powder in two cups of skim milk poured over 2 servings of Rice Chex. I've used dextrose (glucose tablets) in the past, but don't love the extra sugar -- especially if I'm trying to cut some belly fat. The Rice Chex do a nice job of providing a fast digesting source of simple carbs. Plus, it's the one time of day I can look forward to not always eating a 100% whole grain cereal.

The whey protein digests fast, the skim milk provides some casein for the following couple of hours and the Rice Chex provide a quick blood sugar spike (although clearly not as much of a spike as the glucose tablets.) This has worked really well for me and helped me put muscle on without adding a lot of body fat in the process. Comes in at around 600-700 calories. Perfect.

I then usually follow up with a whole food meal about 2 hours later.
 
the thing with protein shakes is that they are supposed to be meal replacements...most of them are putting a lot of calories into your body...but they do help to replenish what was lost and build up muscle...not so good for losing weight tho
 
check0nit said:
the thing with protein shakes is that they are supposed to be meal replacements...most of them are putting a lot of calories into your body...but they do help to replenish what was lost and build up muscle...not so good for losing weight tho
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I'm not sure what you've been looking at but most protein powders are not meant to be meal replacements. They're simply meant to supplement your protein intake.

And most are not high in calories.

Most run around 100-130 calories.
 
If you are overweight I would not consume sugar in post workout shake. Stick with protein powder. glutamine, glycine. If you are lean and/or you are looking at gaining size strength then yes consuming carbs with the post workout shake are important.
 
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