What type of nutrition to have right after a work out?

[Mtal]

I was in the gym this saturday, and some dude was saying that he has some kind of carbo drink after a work out. He also mentioned, that some people work out, wait an hour after, then eat a meal, and that is too late for the musles to get what they need.

 

So, right after a workout, what should you do? Protien Shake, Then I heard you should have a drink with a 3 to 1 ratio of carbs to Protein or maybe a meal replacement drink. Then if you have some sort of drink after your workout, how long after should you wait till you have a meal?

 

Ok that was directed to weight lifting, but I was also wondering, if you do martial arts, should you do the same?

 

Now if there is a type of drink I should have, any specific brands?

[daeinwolf]

After a workout you need to have simple carbs and a fast absorbing protein. Try and get this within 15 minutes of finishing.

 

Your best bet is to get some whey protein and mix it with your favorite fruit juice. The juice helps restore glucose levels and aides in protein transport to the muscles.

 

SiK---Joshua

[Bleeding Lion]

good answer. you should get high GI carbs and it should be 3/4 of your PWO (post workout) meal, the other 1/4 being protein. preferably whey protein which is rapidly absorbed.

[Ben Martin]

just crack 2 eggs in 2 a fruit smothie and put it in your locker.

[daeinwolf]

just crack 2 eggs in 2 a fruit smothie and put it in your locker.

 

No.

 

1) Raw egg protein has lroughly 30% less absorbabilty than cooked.

 

2) Egg protein, while not as slow as casein, is still a slow absorbing protein.

 

You need a fast absorbing protein 15 mins or so after workout due to the fact that your muscles are more apt to perform protein synthesis. This basically means that your body will accept more protein at this point, another reason to use glucose/sugar as a protein transport.

 

SiK---Joshua

[Ben Martin]

u cant just say no and make a statement like that by notbacking your self up with evidence. ive read and been told by my mate who does sport science in college that raw egg is better for protine as heating it kills some of it off or somthing like that. if you prove me wrong then cool i can accept that but dont just say stuff like that with out nbacking your self up.

 

Peace

[daeinwolf]

Ok, done.

 

here (first post)

 

AND

 

here (actual study)

 

Sorry. But you and your mate are mistaken.

 

SiK---Joshua

[Mtal]

Thanks guys. So if I take my drink within 15mins of my workout, when should I eat a meal? An this meal should be a high carb meal also?

 

Oh I was wondering, do you guys feel this actually helps taking the drink?

[daeinwolf]

First, yes drinking a PWO shake is a really efficient way of restoring your glucose stores in your body that are used up during exercise and giving your body the necessary protein.

 

As for your actual meal, you will want to eat a meal composed of good protein(chicken/fish/lean beef) and COMPLEX carbs(brown rice, sweet potatos, oatmeal, etc) with some veggies on the side. Try and get this about 45 mins to an hour after you drink your shake. This time frame is what I have found works best for me and the few people I train with. I have seen others recommend 30 mins.

 

SiK---Joshua

[VinnieDaChin]

actually, because of its high glutamine content (many protein powders also have alot, check the label) eggs are great to eat right before a workout so its ready in your blood stream when you break down the muscles (glutamine is the first protein to get in there and start repairing the muscles). after a workout, just get a good amount of simple carbohydrates (potatoes, pasta, cereal, etc) and protein.