Post Workout Meal Recommendations

[Smithy18]

Hello all

I have recently started attending the gym on a regular basis again and want to make sure I am starting out on the right foot. Each session has resistance training as well as a cardio component.

I have heard that post-workout (within an hour) you should have a meal to replenish lost nutrients and facilitate muscle regen. I am currently driving 30 min to the gym each day and thus have trouble getting a good meal so soon after my workout. It also does not help that when I arrive home it is normally around 9pm, I feel this is too late to eat before sleeping.

Do any of you have any post-workout meal recommendations? Ideally this would be something I could bring with me to the gym and have on my ride home. I have heard that a whey protein/dextrose shake is a good option but am unsure if this is appropriate for beginners.

I appreciate the advice. Thanks!

 

[SociallyChallenged]

Originally posted by: Smithy18
Hello all

I have recently started attending the gym on a regular basis again and want to make sure I am starting out on the right foot. Each session has resistance training as well as a cardio component.

I have heard that post-workout (within an hour) you should have a meal to replenish lost nutrients and facilitate muscle regen. I am currently driving 30 min to the gym each day and thus have trouble getting a good meal so soon after my workout. It also does not help that when I arrive home it is normally around 9pm, I feel this is too late to eat before sleeping.

Do any of you have any post-workout meal recommendations? Ideally this would be something I could bring with me to the gym and have on my ride home. I have heard that a whey protein/dextrose shake is a good option but am unsure if this is appropriate for beginners.

I appreciate the advice. Thanks!

A protein shake at the least would definitely benefit you. If you want to restore everything, I would go with a milk + whey protein + oats shake. It will replenish your energy and your muscles in the healthiest way possible.

 

[jiggahertz]

Originally posted by: Smithy18
Hello all

I have recently started attending the gym on a regular basis again and want to make sure I am starting out on the right foot. Each session has resistance training as well as a cardio component.

I have heard that post-workout (within an hour) you should have a meal to replenish lost nutrients and facilitate muscle regen. I am currently driving 30 min to the gym each day and thus have trouble getting a good meal so soon after my workout. It also does not help that when I arrive home it is normally around 9pm, I feel this is too late to eat before sleeping.

Do any of you have any post-workout meal recommendations? Ideally this would be something I could bring with me to the gym and have on my ride home. I have heard that a whey protein/dextrose shake is a good option but am unsure if this is appropriate for beginners.

I appreciate the advice. Thanks!

whey+dextrose is fine for beginners

 

[Smithy18]

Originally posted by: jiggahertz

Originally posted by: Smithy18
Hello all

I have recently started attending the gym on a regular basis again and want to make sure I am starting out on the right foot. Each session has resistance training as well as a cardio component.

I have heard that post-workout (within an hour) you should have a meal to replenish lost nutrients and facilitate muscle regen. I am currently driving 30 min to the gym each day and thus have trouble getting a good meal so soon after my workout. It also does not help that when I arrive home it is normally around 9pm, I feel this is too late to eat before sleeping.

Do any of you have any post-workout meal recommendations? Ideally this would be something I could bring with me to the gym and have on my ride home. I have heard that a whey protein/dextrose shake is a good option but am unsure if this is appropriate for beginners.

I appreciate the advice. Thanks!

whey+dextrose is fine for beginners

In terms of serving size...30g whey, 40g dextrose?

 

[jiggahertz]

Originally posted by: Smithy18

Originally posted by: jiggahertz

Originally posted by: Smithy18
Hello all

I have recently started attending the gym on a regular basis again and want to make sure I am starting out on the right foot. Each session has resistance training as well as a cardio component.

I have heard that post-workout (within an hour) you should have a meal to replenish lost nutrients and facilitate muscle regen. I am currently driving 30 min to the gym each day and thus have trouble getting a good meal so soon after my workout. It also does not help that when I arrive home it is normally around 9pm, I feel this is too late to eat before sleeping.

Do any of you have any post-workout meal recommendations? Ideally this would be something I could bring with me to the gym and have on my ride home. I have heard that a whey protein/dextrose shake is a good option but am unsure if this is appropriate for beginners.

I appreciate the advice. Thanks!

whey+dextrose is fine for beginners

In terms of serving size...30g whey, 40g dextrose?

Yeah, depending on how it fits in with the rest of your diet you can go 1-2:1 of dextrose:whey.

 

[TheNinja]

Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

 

[RagingBITCH]

Whey protein (20-30g) with water + OJ
Also take in some fast digesting carbs - about 40-60g - white bread, rice, bagel (typically a bagel for me since I hit the weights in the AM)

Also normally take 5g of creatine, BCAA, and Glutamine post-workout as well

 

[Dudewithoutapet]

Originally posted by: TheNinja
Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

What are the different ratios for losing, gaining, and maintaining weight (i.e. three ratios)?

 

[jiggahertz]

Originally posted by: RagingBITCH
Whey protein (20-30g) with water + OJ
Also take in some fast digesting carbs - about 40-60g - white bread, rice, bagel (typically a bagel for me since I hit the weights in the AM)

Also normally take 5g of creatine, BCAA, and Glutamine post-workout as well

Fructose is a rather poor post workout carbohydrate. With GI values ~100, dextrose and maltodextrin are ideal for glycogen resynthesis.

 

[jiggahertz]

Originally posted by: Dudewithoutapet

Originally posted by: TheNinja
Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

What are the different ratios for losing, gaining, and maintaining weight (i.e. three ratios)?

I don't think there are discrete ratios, 2:1 is a typical rule of thumb to maximize glycogen resynthesis. If you are cutting, you may want to decrease your carbohydrate intake to ensure excess isn't converted to bodyfat.

 

[Smithy18]

Originally posted by: jiggahertz

Originally posted by: Dudewithoutapet

Originally posted by: TheNinja
Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

What are the different ratios for losing, gaining, and maintaining weight (i.e. three ratios)?

I don't think there are discrete ratios, 2:1 is a typical rule of thumb to maximize glycogen resynthesis. If you are cutting, you may want to decrease your carbohydrate intake to ensure excess isn't converted to bodyfat.

Good recommendations all. I picked up some Optimum 100% Whey Protein today and mixed 2 scoops (48g protien) with 15oz of water today after my workout. It actually tasted quite a bit better than I expected. I wasnt able to find any dextrose though

I did get a recommendation from a friend that smarties (yes the candy) would be a good substitute until I found something that would disolve in the shake. (tarts are 50 cal, 12g dextrose for 2 rolls, I ate 4).

I would go with a milk + whey protein + oats shake.

Are we talking Quaker oats here? If so how much should I use? (same carb/protien ratio as above?). Thanks again for being patient with the newbie

 

[jiggahertz]

Originally posted by: Smithy18

Originally posted by: jiggahertz

Originally posted by: Dudewithoutapet

Originally posted by: TheNinja
Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

What are the different ratios for losing, gaining, and maintaining weight (i.e. three ratios)?

I don't think there are discrete ratios, 2:1 is a typical rule of thumb to maximize glycogen resynthesis. If you are cutting, you may want to decrease your carbohydrate intake to ensure excess isn't converted to bodyfat.

Good recommendations all. I picked up some Optimum 100% Whey Protein today and mixed 2 scoops (48g protien) with 15oz of water today after my workout. It actually tasted quite a bit better than I expected. I wasnt able to find any dextrose though

I did get a recommendation from a friend that sweet tarts (yes the candy) would be a good substitute until I found something that would disolve in the shake. (tarts are 50 cal, 12g dextrose for 2 rolls, I ate 4).

I've heard of using smarties, which are primarily dextrose but not sweet tarts. I'm not sure if sweet tarts are dextrose or not. Gatorade powder is a good replacement as well. Homebrew stores are also a good place to check for dextrose if you have any near you.

 

[Smithy18]

Originally posted by: jiggahertz

Originally posted by: Smithy18

Originally posted by: jiggahertz

Originally posted by: Dudewithoutapet

Originally posted by: TheNinja
Immediately after workout (like premix the powders in a bottle before then gym and then fill with water on your way out of the gym) I would do 60g of carbs - usually dextrose, maltodextrin, and/or WMS, (Waxy Maize Starch) plus 20-30g of protein, preferrably a fast digesting protein like Whey.

Ya, what jiggahertz said. Normally a 2:1 ration of carbs to protein depending if you are trying to gain, lose , or maintain weight.

Then, in an hour or so you might want to get somethign more substancial to eat like chicken and veggies. Or at the very least, some milk, oatmeal, and good fats...some olive oil perhaps.

What are the different ratios for losing, gaining, and maintaining weight (i.e. three ratios)?

I don't think there are discrete ratios, 2:1 is a typical rule of thumb to maximize glycogen resynthesis. If you are cutting, you may want to decrease your carbohydrate intake to ensure excess isn't converted to bodyfat.

Good recommendations all. I picked up some Optimum 100% Whey Protein today and mixed 2 scoops (48g protien) with 15oz of water today after my workout. It actually tasted quite a bit better than I expected. I wasnt able to find any dextrose though

I did get a recommendation from a friend that sweet tarts (yes the candy) would be a good substitute until I found something that would disolve in the shake. (tarts are 50 cal, 12g dextrose for 2 rolls, I ate 4).

I've heard of using smarties, which are primarily dextrose but not sweet tarts. I'm not sure if sweet tarts are dextrose or not. Gatorade powder is a good replacement as well. Homebrew stores are also a good place to check for dextrose if you have any near you.

Sorry, I meant smarties. I will check out google for local homebrew stores , thanks for the tip!

 

[RagingBITCH]

Originally posted by: jiggahertz

Originally posted by: RagingBITCH
Whey protein (20-30g) with water + OJ
Also take in some fast digesting carbs - about 40-60g - white bread, rice, bagel (typically a bagel for me since I hit the weights in the AM)

Also normally take 5g of creatine, BCAA, and Glutamine post-workout as well

Fructose is a rather poor post workout carbohydrate. With GI values ~100, dextrose and maltodextrin are ideal for glycogen resynthesis.

Well I'm not taking the OJ as a post workout carb - the bagel/white bread is for that. (Hi GI level, fast digesting) Is that what you're trying to point out?

 

[irishScott]

Wow. You guys have this down to a science.

I just eat a quarter pounder (Ketchup only) with some bread for added carbs.

Or half of a Bacon Turkey Bravo from Panera

 

[jiggahertz]

Originally posted by: RagingBITCH

Originally posted by: jiggahertz

Originally posted by: RagingBITCH
Whey protein (20-30g) with water + OJ
Also take in some fast digesting carbs - about 40-60g - white bread, rice, bagel (typically a bagel for me since I hit the weights in the AM)

Also normally take 5g of creatine, BCAA, and Glutamine post-workout as well

Fructose is a rather poor post workout carbohydrate. With GI values ~100, dextrose and maltodextrin are ideal for glycogen resynthesis.

Well I'm not taking the OJ as a post workout carb - the bagel/white bread is for that. (Hi GI level, fast digesting) Is that what you're trying to point out?

I'm not sure what you mean that you aren't taking OJ as a post workout carb. I thought your post was in response to the OPs question regarding a post workout meal? While white bread is higher GI than fructose, it isn't as high and won't provide as large of an insulin response as dextrose, which the OP mentioned. I'm not sure what the addition of fructose is for with the OJ.

 

[TheNinja]

You can get 7lb of maltodextrin from nutraplanet for $13.50 - Nearly 3000g of carbs there.
http://www.nutraplanet.com/pro...n-carbo-gain-7-lb.html

You can get 2lb of dextrose for $4 - 900g of carbs
http://www.nutraplanet.com/pro...ods/dextrose-2-lb.html

I have enjoyed the Waxy Maize starch recently More spendy at 3.3lbs for $12.50 (which is 1500g of carbs) but I have a lot less stomch issues with it. Dextrose makes me bloated and I think fatter.
http://www.nutraplanet.com/pro...value-size-3-3-lb.html

morebeer.com will have dextrose and maltodextrin too (as will any local home brew place) - I don't know their prices though.

 

[brownzilla786]

Originally posted by: TheNinja
You can get 7lb of maltodextrin from nutraplanet for $13.50 - Nearly 3000g of carbs there.
http://www.nutraplanet.com/pro...n-carbo-gain-7-lb.html

You can get 2lb of dextrose for $4 - 900g of carbs
http://www.nutraplanet.com/pro...ods/dextrose-2-lb.html

I have enjoyed the Waxy Maize starch recently More spendy at 3.3lbs for $12.50 (which is 1500g of carbs) but I have a lot less stomch issues with it. Dextrose makes me bloated and I think fatter.
http://www.nutraplanet.com/pro...value-size-3-3-lb.html

morebeer.com will have dextrose and maltodextrin too (as will any local home brew place) - I don't know their prices though.

do you just spoon that stuff into your shake?

 

[TheNinja]

Originally posted by: brownzilla786

Originally posted by: TheNinja
You can get 7lb of maltodextrin from nutraplanet for $13.50 - Nearly 3000g of carbs there.
http://www.nutraplanet.com/pro...n-carbo-gain-7-lb.html

You can get 2lb of dextrose for $4 - 900g of carbs
http://www.nutraplanet.com/pro...ods/dextrose-2-lb.html

I have enjoyed the Waxy Maize starch recently More spendy at 3.3lbs for $12.50 (which is 1500g of carbs) but I have a lot less stomch issues with it. Dextrose makes me bloated and I think fatter.
http://www.nutraplanet.com/pro...value-size-3-3-lb.html

morebeer.com will have dextrose and maltodextrin too (as will any local home brew place) - I don't know their prices though.

do you just spoon that stuff into your shake?

maltodextrin is a pain in the ass b/c it tends to clump up, like a big gooey mess unless you really let it dissolve a while. but in general, yes you can just dump it into water.

For example, my ideal postworkout shake is water, plus 60g of waxy maize starch, plus 30g of whey protein. Now sometimes I'll add creatine, BCAA, or other items, but I wouldn't worry too much about that. I used to do 30g of dextrose and 30g of maltodextrin instead of the WMS but they all work about the same. I just find the WMS is easier on my stomach...less bloat.

Now a post workout "meal" is typically some good whole foods and protein like meat, chicken, potatoe, veggies, etc. and normally after 45 mins or so after lifting.

That being said I've also heard of guys drinking milk + oats + protein for a post workout shake. I don't like it myself though.