Skipping Postworkout Meal (from Muscle & Fitness)

[SirenSongWoman]

So, I'm reading the September issue of Muscle & Fitness and came across this question & answer tidbit (copied here verbatim) that explains the whole post workout meal thing real well. Here it is:

"QUESTION: When you skip your postworkout meal, what exactly occurs in the body? I know it's not good to do when trying to gain weight, but if you're trying to lose weight, can skipping the postworkout meal actually help?

ANSWER: When you forgo the post-training meal, the body tailspins into a true catabolic state where muscle breaks down and a hormonal shift occurs that accelerates muscle loss. This in turn triggers the metabolism to become more lethargic, thereby making fat loss somewhat of a challenge. In short, when you skip the postworkout meal, you're actually doing the opposite of what you're hopping for; You end up burning muscle, not bodyfat.

You should NEVER skip post-training nutrition. You can cut back on your calories and carbs at other meals, but what you consume immediately after workouts ought to be substantial - 40-60 grams of protein (preferably a fast-absorbing type such as whey powder) along with 40 grams of fast-digesting carbs at a bare minimum, and up to 100 grams depending on how hard you trained."

Hope this helps some folks who've been wondering. I have to say this is my first time reading Muscle & Fitness and I'm finding it full of all kinds of great info.

 

[Dela]

HI, Thanks for the post. Would you happen to know if that applies to cardio workouts? Or when they say training, they mean weight workouts? I've always been a bit confused if I'm supposed to eat after say kickboxing.

Thanks!

 

[meowracer]

Holy Crap - I don't do anything like that. I think my stomach would explode. Guess it is something to aim for. Last night, I was figuring about how much protein I eat. It is not enough. I HAVE to get some whey powder stuff. Was this regular Muscle and Fitness, or Hers?

 

[Jess_jugs]

Yes...

Another good book to read is Nutrient Timing. Lots of great info in there. It really goes into the insulin and how your body works post-workouts.

Thanks for sharing!

Jess

 

[carres1973]

Great information! Thanks for posting. I remember reading in M&F way back when that you should eat carbs before training and protein to feed the muscle after. I will admit, I don't often do that. Maybe I should try it and see if I notice a difference. A slow metabolism is my curse in life.

I am thinking it would hold true for cardio as well. In my case (I am heavier than most of you, probably), my leg muscles work a lot in Cathe cardio because they have a lot of weight to shift around.

Carrie

 

[LaughingWater]

Thanks for posting!

 

[goldenpath]

I don't do that either. I think I might start having a nice protein shake or egg white omlete after my work outs and see if I see a difference.

 

[lesliew1]

I can't be bothered trying to figure out my carbs to protein ratios. I just drink a recovery drink after a grueling workout or run. I've also heard chocolate milk is beneficial.

 

[Beavs]

I spend so much bloody time eating per request of my PT I wouldn't dream of skipping a meal. Seriously thought if you read all the hoopla in all of these training journals you would go bananas. Often times it just comes down to common sense.

 

[andtckrtoo]

... but what you consume immediately after workouts ought to be substantial - 40-60 grams of protein (preferably a fast-absorbing type such as whey powder) along with 40 grams of fast-digesting carbs at a bare minimum, and up to 100 grams depending on how hard you trained."

Hmm, I've heard you cannot absorb more than 20-30 grams of protein at one sitting. I will drink a protein shake after a heavy weight workout because it does affect how hungry I get during the day (and the next day), but I think this is a little excessive. My opinion, I know.

 

[RapidBreath]

maybe that was aimed at men

I mean sheesh. Just how much food do they think we can eat anyway? 100 grams of carbs!!! Yikes. I don't think my insulin receptors even post workout are up to that task. I usually just get a hardboiled egg, my fish oil/evening primrose oil pre workout and today (abnormally) I had a banana post workout shortly followed by celery, carrot, snow peas which I dipped in homemade sour cream dip and (don't be grossed out I like it ok.) three little beets (not dipped in anything. ) That said I had been insulin resistant over a year ago so I 'm not really normal at all.

 

[kathryn]

Hmm, I've heard you cannot absorb more than 20-30 grams of protein at one sitting. I will drink a protein shake after a heavy weight workout because it does affect how hungry I get during the day (and the next day), but I think this is a little excessive. My opinion, I know.

I agree.

I also agree with Rapidbreath that the article seems aimed at BIG men (like huge bodybuilders).

Brendan Brazier (who should know about recovery, as he is a marathoner, and a winning ultramarathoner) says having too much protein too soon after a workout can hinder recovery. I've read elsewhere that carbs is what helps your body go from catabolic to anabolic state after exercise, so I'm sticking with the 4-to-1 (ish!) carb-to-protein ratio right after a workout.

 

[pebblesus]

You are definitly spossed to have CARBS post-workout-- they help with recovery and glycogen restores.. after CARDIO is good too as is spikes insulin back up to recharge you for the rest of the day.

* If you are on a low-carb diet, then pre and post workout should be where the bulk of your carbs lye.

(RapidBreath- the 100 Carbs intended in the article is the max for males.. females carb intake post workout should be 4:1-ish with protein.. then higher protein intake for the meal ollowing the post workout.

The best results from this advice will obviously be from those that train with some kind of weights (alone or with cardio). The protein is aimed for muscle growth and/or maintenence (exact grams per day depend on your weight and goals).

If you do not have proper nutrition post-workout and you are weight training you will greatly hamper your results-

OK, that said, any PT, figure athlete or serious weight trainer will tell you that 80% (or more) of your results will be from proper nutrition. If you lift weights to gain strength, lean muscle mass or even to assist in losing weight, you MUST have proper nutrition... and this doesn't just mean after a workout either.

Biotest makes a great pre and post workout drink called Surge.. has everything you need. However, it is only feesible for pre and post workout as its not a preotein drink (it has less protein to meet the standard protein/carb recommendation). In any other situation a regular whey drink would be better.