What to eat after weight lifting (overweight person)

[steppinthrax]

I do 30 mins of cadio on the treadmill. I then do 2 sets of 15 reps of 5 or so exercises on a barbell. I was told you mush replenish your protein. However, looking at some of the protein shakes they contain calories. If I were to eat white rice (how much). If i were to eat almonds (how much). I weight around 230 and 6' 2".

 

[darkxshade]

You probably don't need a protein shake, most people don't. Just go home and eat your next meal.

Although they contain protein, white rice & almonds are primary sources of carbs & fats respectively. And in the case of white rice, not very good source of carbs either. You want meats and veggies.

 

[steppinthrax]

You probably don't need a protein shake, most people don't. Just go home and eat your next meal.

Although they contain protein, white rice & almonds are primary sources of carbs & fats respectively. And in the case of white rice, not very good source of carbs either. You want meats and veggies.

I was told if you don't eat anything after weightlifting that your body will start eating the muscle or other nutriets in the body?

 

[surfsatwerk]

I was told if you don't eat anything after weightlifting that your body will start eating the muscle or other nutriets in the body?

nope

 

[Pantlegz]

not really, if you're lean or at a longer term caloric deficit then possibly but if you're doing resistance training it's less likely to go catabolic and will just burn fat off which is what you want, I think.

 

[darkxshade]

I was told if you don't eat anything after weightlifting that your body will start eating the muscle or other nutriets in the body?

And your first thought to combat this is how much white rice and almonds you could eat, both of which are essentially not even primary sources of protein? In any case, what you were told is a commonly perpetuated half-truth at best that's been twisted out of context and not applicable to the majority of people while passed down from person to person like bad game of telephone.

 

[IHateMyJob2004]

I always have a protein shake after lifting/running. the need to have it after exercise might just be broscience though. I figure if I need it anyway and there is a 1% chance that it matters .... why not just take it after exercise? I need it for daily intake anyway. So having one post workout is as good a time as any. Besides, you probably need the water afterwards anyway.

I doubt you are going to get a better calorie to protein ratio than with whey. Also know that whey is much more bioavailable than anything else.

 

[jsedlak]

You probably don't need a protein shake, most people don't. Just go home and eat your next meal.

Although they contain protein, white rice & almonds are primary sources of carbs & fats respectively. And in the case of white rice, not very good source of carbs either. You want meats and veggies.

Rice is mostly carbohydrates (it's all relative)! But yes, white rice has less than other like brown rice.

You don't need a grain unless you're doing endurance cardio. I won't load on carbs unless I've ridden longer than 2-3 hours. Even then I won't carb load after every workout.

Eat lean protein (boneless, skinless chicken breast ftw!) and vegetables. Season with herbs, spices. Use breading (panko is good) every so often to change it up. Steam the vegetables, or to mix it up toss them on a grill for a few minutes. Don't cook them down too much (you'll lose the nutrients)!

 

[tedrodai]

The shakes have calories because protein and carbs both have calories (some shakes only have protein calories, some have protein + carbs). Protein and carbs have 4 calories/gram; fat has 9 calories/gram.

There's no specific need to get a post-workout meal or whathaveyou. But, if you're trying to retain or especially build muscle, yes, you do need to eat plenty of protein. The fat-loss sticky in this health and fitness forum gives a good overview of that stuff.

The research that has been done into the "optimal" time to eat combined with workouts isn't exactly conclusive enough to subscribe to. But feel free to try a pre- or post- workout meal of some sort to see how it works for you...just know it's part of your daily nutrition like every other time you eat. I usually like to workout just before lunch, and I end up eating around an hour after my workout.

 

[swinger222]

Sweet potato or brown rice, lean protein (chicken breast or lean ground beef), vegetables (broccoli, peas, etc.)

 

[episodic]

I get a greek yogurt. I like the 2% pineapple flavored one by CHOBANI.

160 calories
15-16 grams of protein
21 grams of carbs.


Another decent choice is a cup (by measurement) of full fat milk. Protein, carbs, and fat - in a decent ration.

These two things are what I do, ymmv.