Post Workout Carbs

[jrb1980]

I started a thread about this a few days ago and was told you can get away with lots of things here - rice cakes, cereal, bagels, popcorn....

So what I am wondering is: What are the rules to great post workout nutrition???

I have even seen some of you suggest candy. I have always assumed you were kidding but now I am confused. I had become to think as long as it was a carb source, sugar free, and less than 2 g of fat or so then it was fine if it fit in my macros. Correct?

[smuggie]

Whey protein and high-glycemic carbs for the PWO meal.

[strongchick]

I've also seen data that some casein as well can be beneficial.

[Erik]

Chocolate milk?

[strongchick]

Chocolate milk. :) Perfect combo.

[jrb1980]

Seriously? Chocolate milk? sugear doesn't matter?

Any guidelines????

[Erik]

Originally posted by jrb1980@May 10 2006, 03:12 PM
Seriously? Chocolate milk? sugear doesn't matter?

Any guidelines????
Guidelines? Follow your plan.

[Leah]

I dunno about anyone else but...when I'm dieting...I'm freaking hungry...and I can't see using a whole meal to eat a small pack of candy and a shake :blink:

I don't even like using bagels because...for the amount of carbs i'm allowed to have it wouldn't fill be up.

I sure as heck couldn't see using chocolate milk

[jrb1980]

Originally posted by Thunder+May 10 2006, 07:23 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 10 2006, 07:23 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-jrb1980@May 10 2006, 03:12 PM
Seriously? Chocolate milk? sugear doesn&#39;t matter?

Any guidelines????
Guidelines? Follow your plan. [/b][/quote]
:lol: Don&#39;t fret I am pretty much to a T., (I say pretty much because I had an unplanned cheat meal last night) anyway, just want to understand this all. I don&#39;t get you forever.

[strongchick]

You want protein and preferably a high GI (or II) carb.

Whey is a fast absorbing protein. Gets to the muscle quickly.

Casein is slower absorbing, but protects against muscle breakdown, which whey does not.

Sugar is a high GI carb.

Chocolate milk = sugar + whey + casein.

Most people just do whey and a high GI carb.

[rachel.]

thats really interesting, i had no idea...

so things like sweet potatoes, brown rice, chicken and veggies arent ideal after a workout? because thats usually my lunch... which i eat right when i get home :lol:

and preworkout should always be a P/C combo?

[Pandora]

Originally posted by rachel.@May 10 2006, 10:22 PM


and preworkout should always be a P/C combo?
Yep.

[Bravogrl27]

Originally posted by Leah@May 10 2006, 02:50 PM
I dunno about anyone else but...when I&#39;m dieting...I&#39;m freaking hungry...and I can&#39;t see using a whole meal to eat a small pack of candy and a shake :blink:

I don&#39;t even like using bagels because...for the amount of carbs i&#39;m allowed to have it wouldn&#39;t fill be up.

I sure as heck couldn&#39;t see using chocolate milk
What do you prefer the most for PWO meals? What are your favs?

[Leah]

Originally posted by rachel.@May 10 2006, 11:22 PM

and preworkout should always be a P/C combo?
Not necessarily, but definitely post workout.

[Leah]

Originally posted by Bravogrl27+May 11 2006, 01:51 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Bravogrl27 @ May 11 2006, 01:51 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Leah@May 10 2006, 02:50 PM
I dunno about anyone else but...when I&#39;m dieting...I&#39;m freaking hungry...and I can&#39;t see using a whole meal to eat a small pack of candy and a shake :blink:

I don&#39;t even like using bagels because...for the amount of carbs i&#39;m allowed to have it wouldn&#39;t fill be up.

I sure as heck couldn&#39;t see using chocolate milk
What do you prefer the most for PWO meals? What are your favs? [/b][/quote]
well if I&#39;m dieting I prefer rice cakes or oats....and if I&#39;ve been dieting a while and I&#39;m truly hungry...probably just the oats.

If I were bulking I&#39;d probably do malto in my shake and then eat bagels when I got home until I wasn&#39;t hungry anymore :p

[Strive2Define]

Originally posted by Leah+May 11 2006, 07:22 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Leah @ May 11 2006, 07:22 AM)</td></tr><tr><td id='QUOTE'>
Originally posted by Bravogrl27@May 11 2006, 01:51 AM
<!--QuoteBegin-Leah@May 10 2006, 02:50 PM
I dunno about anyone else but...when I&#39;m dieting...I&#39;m freaking hungry...and I can&#39;t see using a whole meal to eat a small pack of candy and a shake :blink:

I don&#39;t even like using bagels because...for the amount of carbs i&#39;m allowed to have it wouldn&#39;t fill be up.

I sure as heck couldn&#39;t see using chocolate milk
What do you prefer the most for PWO meals? What are your favs?
well if I&#39;m dieting I prefer rice cakes or oats....and if I&#39;ve been dieting a while and I&#39;m truly hungry...probably just the oats.

If I were bulking I&#39;d probably do malto in my shake and then eat bagels when I got home until I wasn&#39;t hungry anymore :p [/b][/quote]
Why did I think Oats weren&#39;t the best source of carbs PWO..I thought they were too slow digesting and were preferred for your pre w/o meal and possibly your PPWO??

[Leah]

Originally posted by Strive2Define+May 11 2006, 07:56 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Strive2Define @ May 11 2006, 07:56 AM)</td></tr><tr><td id='QUOTE'>
Originally posted by Leah@May 11 2006, 07:22 AM

Originally posted by Bravogrl27@May 11 2006, 01:51 AM
<!--QuoteBegin-Leah@May 10 2006, 02:50 PM
I dunno about anyone else but...when I&#39;m dieting...I&#39;m freaking hungry...and I can&#39;t see using a whole meal to eat a small pack of candy and a shake :blink:

I don&#39;t even like using bagels because...for the amount of carbs i&#39;m allowed to have it wouldn&#39;t fill be up.

I sure as heck couldn&#39;t see using chocolate milk
What do you prefer the most for PWO meals? What are your favs?
well if I&#39;m dieting I prefer rice cakes or oats....and if I&#39;ve been dieting a while and I&#39;m truly hungry...probably just the oats.

If I were bulking I&#39;d probably do malto in my shake and then eat bagels when I got home until I wasn&#39;t hungry anymore :p
Why did I think Oats weren&#39;t the best source of carbs PWO..I thought they were too slow digesting and were preferred for your pre w/o meal and possibly your PPWO?? [/b][/quote]
They are fine

Ideally....liquid protein and carbs immediately PWO.....tell "ideal" to my stomach at week 10 on a cut. :suicide:

[ShaliHead]

It&#39;s like my world crumbles everyday on this site. I work out after work and then I make meal number 5 which is dinner. It consists of meat and sweet potatoes and veggies. Is this wrong?

[Leah]

Originally posted by ShaliHead@May 11 2006, 12:28 PM
It&#39;s like my world crumbles everyday on this site. I work out after work and then I make meal number 5 which is dinner. It consists of meat and sweet potatoes and veggies. Is this wrong?
In my world there is no breakfast, lunch, or dinner :p

Is it wrong? Hmmm...we know what to have PWO for optimal progress...but is it wrong to have solid food PWO.....well, are you still making progress? I&#39;ve been known to have solid protein PWO on occasion.

[NooHoo]

Lucky Charms - teh perfect PWO food

-oats: low glycemic carb + marshmallows: high GI carb

add skim milk ( there you&#39;ve got your slow digesting casein protein)

then finish off with a scoop of whey protein

:happy: :lol:

[PowerManDL]

My favorite?

A couple of glasses of milk with a baked potato and some sort of dead animal, preferably steak.

But I don&#39;t get to do it much.

[Jewel99]

My PWO meal is almost always whey protein and a white potato. It&#39;s the one time I can eat a potato w/o feeling guilty. :lol:

[Pandora]

Originally posted by Pandora+May 10 2006, 11:05 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Pandora @ May 10 2006, 11:05 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-rachel.@May 10 2006, 10:22 PM


and preworkout should always be a P/C combo?
Yep. [/b][/quote]
haha.. oops.. I thought it said post workout.

[Miker]

Originally posted by PowerManDL@May 11 2006, 08:07 PM
My favorite?

A couple of glasses of milk with a baked potato and some sort of dead animal, preferably steak.

But I don&#39;t get to do it much.
I&#39;m the same but I normally drink a couple bottles of water...
Luckily.. I have a great kitchen at the office... easy just to heat it up when I get back from the gym at lunch..

[NCfitnessgirl]

Is honey OK for post WO?

[dare]

If oats are okay PWO, how about other grains? Millet?? I can&#39;t eat oats anymore :yell:

[PowerManDL]

I think pre-workout meal is far more important than post.

Even the "fast digesting" stuff still takes about 45 minutes to peak in the bloodstream.

If you eat beforehand, that process is well underway by the time you&#39;re done exercising.

Then eat again to keep it trucking along.

[Brandi]

I want chocolate milk.

[Blondell]

Originally posted by dare@May 23 2006, 04:23 PM
If oats are okay PWO, how about other grains? Millet?? I can&#39;t eat oats anymore :yell:
I have this same question. For pre-comp dieting I&#39;m trying to keep cost at a minimum. Would plain white rice be an okay choice PWO?

[strongchick]

Originally posted by bdd814@May 27 2006, 11:38 AM
I have this same question. For pre-comp dieting I&#39;m trying to keep cost at a minimum. Would plain white rice be an okay choice PWO?
Would be fine I imagine.

[dare]

If one is going to eat rice cakes PWO...how many do you need to eat? How many carbs is ideal?

[quickie]

Originally posted by dare@Jun 5 2006, 09:12 PM
If one is going to eat rice cakes PWO...how many do you need to eat? How many carbs is ideal?
It would be different for each person and their goals.

Main lesson is get fast digesting carbs and protein PWO.

[Erik]

Originally posted by dare@Jun 5 2006, 05:12 PM
If one is going to eat rice cakes PWO...how many do you need to eat? How many carbs is ideal?
Depends on the rest of your day&#39;s eating and how many carbs you&#39;ve allotted (sp?) yourself for the day. PWO carbs would be dependent on volume of exercise as well as your goals.

[Fidelity]

What is the time frame for eating? How long after your workout has ended do you have to eat your PWO food?

[Erik]

Originally posted by Fidelity@Jun 5 2006, 05:40 PM
What is the time frame for eating? How long after your workout has ended do you have to eat your PWO food?
Get eating.

[dare]

Originally posted by Thunder@Jun 5 2006, 03:17 PM
Depends on the rest of your day&#39;s eating and how many carbs you&#39;ve allotted (sp?) yourself for the day. PWO carbs would be dependent on volume of exercise as well as your goals.
Okay, but I&#39;m still not sure how to know how many carbs I need after a workout. I&#39;d like to figure out my Pre & Post WO carbs, then figure out the rest of my day&#39;s allotted carbs. I&#39;m doing your FB workout, & I imagine I need more carbs after the heavy day, right? How does one figure this out?

[JJ29]

Originally posted by dare@Jun 5 2006, 04:56 PM
Okay, but I&#39;m still not sure how to know how many carbs I need after a workout. I&#39;d like to figure out my Pre & Post WO carbs, then figure out the rest of my day&#39;s allotted carbs. I&#39;m doing your FB workout, & I imagine I need more carbs after the heavy day, right? How does one figure this out?
I would just keep the PWO carb level the same after each training session even if one has you using heavier weights. I don&#39;t think it would make that much of a difference and it will keep things less complicated.

[jill]

Originally posted by Thunder@Jun 5 2006, 04:41 PM
Get eating.
Hell ya&#33;&#33;&#33;&#33;&#33;

Ive read books saying "wait an hour" and crap. Ya right. I think Id die :wacko: Or maybe kill someone :suicide: :p

[Erik]

Originally posted by jill@Jun 5 2006, 10:32 PM
Hell ya&#33;&#33;&#33;&#33;&#33;

Ive read books saying "wait an hour" and crap. Ya right. I think Id die :wacko: Or maybe kill someone :suicide: :p
Waiting is stupid. There&#39;s no benefit.

[Jody]

My question is this: For best results you want fast acting (liquid) protein PWO; however, I am breastfeeding a 6 week old and can&#39;t do protein powders until baby is at least 3 months (babies have a really hard time digesting proteins, makes them very fussy, which in turn makes my life hell.....plus I have a 3 year old who is allergic to all cow/animal protein so I am even more cautious) Anyway, other than milk (which I will drink) what other options do I have? Are there any non-liquid proteins that act faster than others? Just would like to have some options.

[Erik]

Milk could work, as could egg whites if you&#39;re out of other liquid options.

[Blondell]

can i have marshmallows pwo? :oops:

[Marrla]

Originally posted by Thunder@Jun 6 2006, 03:26 PM
Milk could work, as could egg whites if you&#39;re out of other liquid options.
What is your opinion on the chocolate milk for real? Were you joking? I resurrected a thread on 02 last week, and got some answers and a study from Bip... but I think it just confused me a bit more&#33; :lol:

[Erik]

Originally posted by Marrla@Jun 11 2006, 10:53 AM
What is your opinion on the chocolate milk for real? Were you joking? I resurrected a thread on 02 last week, and got some answers and a study from Bip... but I think it just confused me a bit more&#33; :lol:
Protein/carbs = good.

[Marrla]

Originally posted by jill@Jun 5 2006, 09:32 PM
Hell ya&#33;&#33;&#33;&#33;&#33;

Ive read books saying "wait an hour" and crap. Ya right. I think Id die :wacko: Or maybe kill someone :suicide: :p
I&#39;ve been reading books that say your have a 15-20 minute window&#33; lol I couldn&#39;t wait an hour... way too long.

[Marrla]

Originally posted by Thunder@Jun 11 2006, 10:09 AM
Protein/carbs = good.
Cool&#33; Thanks Eric&#33; Mmmmm Bring on the Milk&#33;

haha-- PS-- I directed someone to your website today for consultation. lol

[straitshooter]

Originally posted by rachel.@May 10 2006, 10:22 PM
thats really interesting, i had no idea...

so things like sweet potatoes, brown rice, chicken and veggies arent ideal after a workout? because thats usually my lunch... which i eat right when i get home :lol:

and preworkout should always be a P/C combo?
not necessarily. i often times will have a protein and fat pre-workout.

99.999% of the time I have a whey shake made w/ water and about 5 cheddar cheese rice cakes or, instead of the rice cakes I will have maltodextrin in my shake.

[Erik]

Originally posted by Marrla@Jun 11 2006, 11:12 AM
Cool&#33; Thanks Eric&#33; Mmmmm Bring on the Milk&#33;

haha-- PS-- I directed someone to your website today for consultation. lol
You mean, Erik

And thankyou. ;)

[hana]

If I am sipping a protein/carb drink during my workout (vs. plain water), should I still have the standard PWO meal?

[3sweeties]

what fruits make good post workout carbs?

[gymgurl]

If sugar is okay for post workout, then does that mean protein bars would work? since they have such a high sugar content? And then you get protein too...

[Jen]

Originally posted by gymgurl@Jul 2 2006, 10:25 PM
If sugar is okay for post workout, then does that mean protein bars would work? since they have such a high sugar content? And then you get protein too...
hardly. most are high fat, artificial sweetners as carbs and a lot of junk fillers.

IMO anyways :)

[Blondell]

Originally posted by 3sweeties@Jul 2 2006, 06:04 PM
what fruits make good post workout carbs?
Fruit has fructose; not a good pwo choice. The liver has to convert fructose into glucose b/f it can be used to replenish glycogen.

[3sweeties]

Fruit has fructose; not a good pwo choice. The liver has to convert fructose into glucose b/f it can be used to replenish glycogen Thanks, I didn&#39;t know that.