Snacks after workout

  • Regina_Guy

    Posts: 406

    Jul 22, 2010 10:46 PM GMT
    Hi Guys,

    I know that after a workout I need to have a protein shake to help my muscles recover and start building mass, so I've been doing that for the past month.

    As I learn more and more about building muscle, I've also discovered that I should be eating carbs in conjunction with my shake. I'm really trying to stay away from all the supplements, so I I just bought some whole-wheat Shredded Wheats. I figure a little bag of those should tide me over until my next meal. Am I on the right track?

    What high carb snacks is everyone else eating?

    Thanks for the help!
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 1:34 AM GMT
    You should try adding half a banana to your protein shake, that will help. Your body will quickly turn it into energy.

    Also try a tuna on whole wheat, Yogurt with some berries, chicken stir-fry, Dried fruits and nuts, and Tuna whole wheat crackers.

    Hope this helps.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 1:46 AM GMT
    I work out with my boyfriend so after we work out we take a shower and give each other a shot of pure liquid protein.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 1:48 AM GMT
    After a workout your muscles are hungry and that's why you should eat carbs... They'll be used to supply fuel to your muscles and won't get stored as fat. I've been eating a protein shake and a granola bar for the carbs after workouts... Either the Nature Valley kind or Cliff Bar has a Builder's Bar with carbs and protein... But there are many options out there, even whole wheat bread or cereals work.
  • goodguy_914

    Posts: 25

    Jul 23, 2010 1:55 AM GMT
    Are they any other options besides protein shakes and supplements? I don't know anything about supplements and I really don't like the texture of protein shakes. Can you actually build a great body just eating whole foods? If so, what kind and if not, does anyone have a suggestion for protein powder or shakes for a guy that plain doesn't like them?
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 2:02 AM GMT
    Banana for sure, I second that. Get a chocolate protein powder, and blend in a banana and some peanut butter... tastes good and the banana, besides being the perfect post workout carb, will be digested even faster since you've already broken it down by blending it.
  • mybud

    Posts: 11837

    Jul 23, 2010 2:06 AM GMT
    almonds
    bananas
    beans and rice
    cottage cheese
    celery with natt p.
    dried fruit mixed with raw nuts...
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 2:08 AM GMT
    I just eat bacon and eggs with cheese. Or bacon and ground meat. Or a protein pancake made out of protein powder and egg.
  • NerdLifter

    Posts: 1509

    Jul 23, 2010 2:11 AM GMT
    After a workout I use a weight gainer shake; it's loaded in both carbs and protein.

    As for the discussion about whole foods, they are great for you! Just they move through the digestive tract slower.

    What does all of this mean?

    Solid foods are important to include in your diet; however, after a workout, you want to get the carbs into your bloodstream just as fast as you get the protein there, which is why a liquid carb supply of some kind is so important. Those shredded wheats will certainly supply you with carbs but rather slowly in comparison to a liquid source, (and even slower if they are whole grain). The one time you want to get carbs and protein to your muscles as fast as possible will be during this post-workout period.

    Also, don't forget to drink plenty of water throughout the day! It's needed if you are on a high protein diet.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 2:26 AM GMT
    i usually do a protein shake, glutamine with water and sugar free chocolate powder.... faster absorbing, and plenty of water... works wonders...
  • Regina_Guy

    Posts: 406

    Jul 23, 2010 3:30 AM GMT
    As always, thanks for the tips boys!
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 9:18 AM GMT
    goodguy_914 saidAre they any other options besides protein shakes and supplements? I don't know anything about supplements and I really don't like the texture of protein shakes. Can you actually build a great body just eating whole foods? If so, what kind and if not, does anyone have a suggestion for protein powder or shakes for a guy that plain doesn't like them?


    You can buid a great body by eating whole foods, as long as you're getting enough protein and nutrients that your body needs. As far as protein powders, I like the stuff from Optimum, they really are one of the most popular. The Double Rich Chocolate tastes really good, and not too much texture... in milk it is super delicious! I tried the banana flavor but didnt like it, so I'm sticking to chocolate. Mmmm, chocolate.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 23, 2010 11:22 AM GMT
    I have a GU gel http://www.guenergy.com/
    and a glass of water post workout.

    I know that these are for endurance while racing or triathalon, but I use it for the recovery benefits and to stimulate the insulin response post workout and then eat a small amount of protein source such as cottage cheese scoop, couple pieces of roasted turkey, salmon.

    From their website:

    Energize:
    A shot of fast-acting natural fructose (fruit sugar) goes straight to work building your energy levels back up while the maltodextrin is quickly absorbed and sent to your muscles. Vital electrolytes keep your blood chemistry in line and hydration levels stable. Calcium keeps your muscles humming and caffeine adds an extra kick to your power.

    Sustain:
    Complex carbs in the form of maltodextrin (70-80% of the complex/simple carbohydrates blend) help you maintain glucose levels over time. Citrates (potassium citrate, sodium citrate and citric acid) help speed the conversion of these carbs into energy molecules and mitigate performance-sapping acid build-up in muscles. Branched chain amino acids (BCAAs) leucine, valine and isoleucine, serve as another fuel source, aid in recovery and can improve mental performance and reduce fatigue by limiting the central nervous system’s production of serotonin. Histidine, an essential amino acid, acts alongside the citrates as a buffer that helps neutralize lactic acid build-up in muscles.

    Recover:
    Antioxidant vitamins C & E defend muscles from assault by free radicals. Chamomile works as an anti-inflammatory during and after exercise. Ginger soothes the stomach. Sea salt supplies a host of minerals.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 24, 2010 4:43 AM GMT
    Immediately, post workout, HIGH glycemic index carbs are indicated in "the golden hour". The second meal, and other meals, post workout should be slower carbs.

    Feel free to eat fast sugars immediately post workout. The fast sugar will expedite an insulin response that will not just take sugars (in fact all your carbon chains) into the places they need to go, but, amino acids, too. Insulin is a secret weapon for gains. Understanding insulin, and understanding how to manipulate it can make a WORLD of difference in your success.

    You'll want to visit a site like bodybuilding.com to read up on some of the science, or do it yourself a few times to discover the difference.

    Carbs, and even fast carbs, are NOT bad. They just are like any other tool in your arsenal of managing the human machine.

    We've found that protein powder, corn starch, and fruit juice, are an inexpensive [edited], and potent, post workout drink.

    Post workout is WHEN YOU SHOULD ALWAYS EAT CARBS TO UPTAKE GLYCOGEN.
  • MikemikeMike

    Posts: 6932

    Jul 24, 2010 8:40 AM GMT
    texas all u can eat buffets don't count chuck- you said you eat at them all the time on other threads..lmao
  • Posted by a hidden member.
    Log in to view his profile

    Jul 25, 2010 1:19 AM GMT
    chuckystud saidWe've found that protein powder, corn starch, and fruit juice, are an expensive, and potent, post workout drink.

    Post workout is WHEN YOU SHOULD ALWAYS EAT CARBS TO UPTAKE GLYCOGEN.

    How much cornstarch do you add, and could one substitute brown rice flour or gluten free quinoa flour to achieve the same effect? And if so, would it turn pasty rather than thicken as I presume cornstarch would? Currently I prefill shaker cups with 90% whey protein isolate, glutamine and a teaspoon each of goji, pomegranate, raw cacoa and maca powders. While I've just begun eating a salt free brown rice ricecake and a banana along with my postworkout drink, adding a powdered carb to my prefilled drink cups sounds more efficient.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 25, 2010 6:51 AM GMT
    The idea is slow carbs, fast carbs, protein, and low fat.

    Anything that meets those requirements will do.

    Corn starch is cheap, FYI, and more effective than vitargo.

    1 rice cake just isn't enough post workout. Hit yourself with 60 grams or more.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 25, 2010 6:55 AM GMT
    Regina_Guy saidHi Guys,

    I know that after a workout I need to have a protein shake to help my muscles recover and start building mass, so I've been doing that for the past month.

    As I learn more and more about building muscle, I've also discovered that I should be eating carbs in conjunction with my shake. I'm really trying to stay away from all the supplements, so I I just bought some whole-wheat Shredded Wheats. I figure a little bag of those should tide me over until my next meal. Am I on the right track?

    What high carb snacks is everyone else eating?

    Thanks for the help!


    I always eat a banana and a Cliff Bar or a protein bar from Trader Joes.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 25, 2010 7:08 AM GMT
    I make a nice dinner in my wok,my body looks 10 times better than when I was drinking protein after gym
  • Posted by a hidden member.
    Log in to view his profile

    Jul 27, 2010 3:27 AM GMT
    chuckystud saidWe've found that protein powder, corn starch, and fruit juice, are an expensive, and potent, post workout drink.

    Post workout is WHEN YOU SHOULD ALWAYS EAT CARBS TO UPTAKE GLYCOGEN.

    How much cornstarch do you add, and could one substitute brown rice flour or gluten free quinoa flour to achieve the same effect? And if so, would it turn pasty rather than thicken as I presume cornstarch would? Currently I prefill shaker cups with 90% whey protein isolate, glutamine and a teaspoon each of goji, pomegranate, raw cacoa and maca powders. While I've just begun eating a salt free brown rice ricecake and a banana along with my postworkout drink, adding a powdered carb to my prefilled drink cups sounds more efficient.

    chuckystud saidThe idea is slow carbs, fast carbs, protein, and low fat.

    Anything that meets those requirements will do.

    Corn starch is cheap, FYI, and more effective than vitargo.

    1 rice cake just isn't enough post workout. Hit yourself with 60 grams or more.

    Today I mixed one heaping tablespoon each of organic brown rice flour and gluten free quinoa flour into my regular postworkout protein concoction - that alone added about 60 grams of carbs. I didn't have cornstarch, which I'm guessing would've tasted, blended and thickened better, on hand. The flour I chose managed to make the drink taste even more disgusting, which I didn't think possible without adding wheatgrass - blech. But I suppose it'd be hard to come up with a healthier postworkout protein drink while cutting, so I'll stick with this recipe for the next month to see what develops.
  • Moishendlishu...

    Posts: 435

    Jul 30, 2010 5:22 AM GMT
    I add blueberries to my chocolate protein shake for extra calories and goodness. Bananas are also a good alternative...though I hate their flavor.

    I tend to eat a lot of apple slices as fruits are always a good carb and your body breaks down their sugar pretty quickly.

    I know I shouldn't but I still eat processed food due to convenience. My favorite I've found recently is the Wheat Thins flatbreads. They are decent in calories, have very little fat (but a gram of healthy monounsaturated fat) and very low sodium for a processed food. A few of those are a great carb before bed.
  • Posted by a hidden member.
    Log in to view his profile

    Aug 03, 2010 4:47 PM GMT
    I stick to regular full meals...carbs, protein and vegetables, lots of salad....!
  • TexasBoeuf

    Posts: 68

    Aug 03, 2010 5:17 PM GMT
    Medium release carbs are great after working out. It produces an insulin spike which helps with recovery. I use 63g of maltodextrin with 23g of whey protein, numbers vary by your body weight..