what do you eat after working out?

N

nightowl81

Cathlete
I always thought a protein shake after working out was the way to go..but now I'm reading we should actually eat carbs? Like the Beachbody's recovery drink..but that's kinda expensive, could I just eat a piece of fruit instead?

What is the right thing to eat after a strength workout and after cardio? I sometimes have a protein shake after cardio if I feel my legs were worked.
 
I have a shake with banana, berries (frozen or fresh) or whatever fruit I have, 1 Tbsp hemp protein, fresh apple or orange juice or rice milk and powdered greens.
 
Anything that's not tied down!!!:p After cardio, normally just a bunch of water, I'm normally not hungry, with the exception of CCPP. After weights, I normally have a craving for meat, but not like I can just grill up a steak. Normally a string cheese and perhaps an apple. Or a whole wheat/high fiber tortilla w/ some turkey inside. And its wierd but my favorite after workout snack in the morning is string cheese and a cup of black coffee.

Nan
 
Typically after a weight training workout I'll have a protein powder shake (protein powder and water) with a low fat/ low fiber carb. It could be fruit, oatmeal, sometimes even a sugary cereal. This is the one meal of the day that I can enjoy some of the "yummy" treats as long as it falls within the low fat/ fiber parameters and calories.

After cardio I'll still have some protein, fruit and 1/4 oz of nuts. Lately I've been making combintion of grilled chicken, diced granny smith apples with roasted almonds with a splash of raspberry vinegarette dressing. Delicious!
 
After a cardio session its usually a protein shake. Soy milk, protein powder (strawyberry or chocolate), whatever frozen fruits are on hand and or some overripe banana, powdered chlorella, seaweed and other greens, & flaxseed oil. After weights I am not usually hungry nor does my body tell me to refuel.
Booboo
 
Raisins. About 1/4 cup -- 140 calories to spike the insulin and get it ready to transport that protein to my muscles. Then, about 30 minutes later, a protein shake.
 
Lorrie, Is that at your trainer's recommendation or is that your own research?

Are you still working with her at all? I think that is awesome! What does your husband think about it? Your kids probably think, you are Superwoman!:D
 
After a carb depleting workout you should refuel within 1/2 hr give or take, in a carb/protein ration 4:1. I learned in school that chocolate milk (skim - if watching fat/losing weight) is one of the best after workout drinks you can have. It has simple sugars and a good protein source. After working out your body will refuel your carb depleted muscles best within first 20-30 minutes after your workout. (an enzyme is released after working out that allows this). The simpler the carbs (sugar vs oatmeal) the easier it is for your body to bring it into the muscles. How much to refuel of course depends on how intense your workout is and what you are trying to accomplish (ie weight loss)

chrissy
 
chefkate said:
Lorrie, Is that at your trainer's recommendation or is that your own research?

Are you still working with her at all? I think that is awesome! What does your husband think about it? Your kids probably think, you are Superwoman!:D
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HA! You are so smart Miss Kate. Yep - my trainer's rec, and two wonderful resources I've read. 1. Nutrient timing by John Ivy and Robert Portman, and 2. Iron Dolls by Karen Sessions. Iron Dolls is completely geared to women - loved it. All say to take advantage of that anabolic window following weight training (eg something like STS). Unlock that insulin to carry that protein. A higher glycemic carb, in the right amount, produces that insulin response.

I am taking a break from my trainer right now while I do STS, though I still meet with her 1x week so she can review my food and assess my progress on STS. Then, when I have completed the STS rotation I will return to her and train for a competition this October (her recommendation after monitoring my progress while working with her.) I made sure to run this by DH and he knows it'll be tough. But he also agrees that not many 45 year old women get approached to do something like this. I just know that if I have the chance now I don't want to be 60 years old and say "I wish I would have." I've also decided to run for political office so I think I'll need the intense training to balance out the campaigning - lol!

How are those beautiful baby girls doing?
 
i am constantly trying to find the right stuff to eat after my workout. i used to have a protien shake w/milk every day, but a friend said that her nutrition professor told her we don't need the extra protien., so i am so confused. i want to probperly refuel , especially after STS.
lorrie, could you give me exact foods that you use after your workouts. that would be a great help. i would greatly appreciate it.
cathy
 
I tank up on carbs. After morning workouts it's almost always oatmeal, BSN Whipped Vanilla Protein Powder, berries, raisons & cinnamon. After evening workouts it could be ANYTHING (french toast...). Since I started Precision Nutrition, aside from eating lots of vegetables all day, the only carbs I get come post-workout so I make it count.
 
cb1924 said:
After a carb depleting workout you should refuel within 1/2 hr give or take, in a carb/protein ration 4:1. I learned in school that chocolate milk (skim - if watching fat/losing weight) is one of the best after workout drinks you can have. It has simple sugars and a good protein source. After working out your body will refuel your carb depleted muscles best within first 20-30 minutes after your workout. (an enzyme is released after working out that allows this). The simpler the carbs (sugar vs oatmeal) the easier it is for your body to bring it into the muscles. How much to refuel of course depends on how intense your workout is and what you are trying to accomplish (ie weight loss)

chrissy
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Yep. This is pretty much it.
 
I love the chocolate milk idea!! Never thought of it!

You should definitly have carbs in the TWO meals after training-- but only if you are lifting (so cardio, EST or HIIT-only days, not included.) Both carbs AND protein are essential to recovery (and you should never have a carb without a protein).

I typically have SURGE, its a PWO drink by Biotest and its designed to have the exact ratio of macronutrients, plus chok-full of BCAA's.

When I run out of that and haven't gotten my new order in, Ill have a shake with small potato.
 
Carola...

hiitdogs said:
1 Tbsp hemp protein
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Carola,
I'm guessing that hemp protein is (obviously) protein extracted from hemp. (Who knew?) Why do you use that instead of some other form? How does it taste? I've been using whey protein for a couple of years now, but curious about options.

Thanks!
 
I usually immediately have a shake with protein powder and non-dairy milke (ends up with about a 2-to-1 ratio of carbs to protein).
 
lorrie, thanks for the info!
you are awesome!! you are going after 2 great things! you can do it!! you'll get all the male vote just so they can see your smokin' bod in the papers!!!:cool: i want to see some pics!!!:D
i would love to see a nutritionist....need to look into it. im surely not training for a competition but just to go over some things.

my girls are great!! they're growing up too fast!
my "baby" will be 7 next month and my babybaby is 4.5 months. my wild one is sandwiched in between and busy as ever!
 
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