Pic somewhat related.
There is a lot of materials online about post workout meals but it seems to contradict the recommended light/carb-tapered dinner I read from "Burn the Fat, Feed the Muscle" by Tom Venuto. (Side note: awesome book) So I went ahead to "Ask Tom" and asked for the optimal post workout dinner for fat loss/muscle gain.
In less than 24 hours, I got the following reply on my mailbox:
Your post workout meal (or drink) is almost the same as your other meals, with a few minor adjustments.
First, eat immediately after your workout - never delay the post workout meal.
Its preferable to avoid high fat proteins like steak, salmon or ground beef post workout. Pick low fat or non fat proteins to speed digestion
Whey is a great post workout protein because it’s rapidly digested and almost fat free. If you opt for whole food, egg whites work nicely; so do non-fat fish, chicken or turkey breast. You’ll need the usual amount of about 30-50 grams of protein in this meal.
Carbohydrates must also be included in your post workout meal. Research shows conclusively that the protein carb mix is ideal rather than carbs alone or protein alone. The carbs will replenish glycogen, restore blood sugar, and cause an insulin spike, which will suppress cortisol and drive amino acids into the muscle cells. Glycogen and protein synthesis are achieved faster when protein and carbs are consumed together. The ideal carb source, like the protein, is one that is rapidly absorbed. High glycemic foods such as white potatoes work perfectly.
A commercial post workout drink is pretty much a no-brainer if youre on a muscle-growth and or weight gaining program. If you opt for a liquid “meal” after your workout, you can use a commercial drink found at your health club or health food store, or make your own by combining whey protein with glucose (e.g., Gatorade), maltodextrin or a maltodextrin/dextrose 50-50 mix.
Most commercial post workout drinks use maltodextrin (a quickly digested carbohydrate/glucose polymer) and some contain dextrose or glucose. Five grams of Creatine may be taken with this drink/meal.
If you have the body type that stores fat easily, and or if you are on a very strict fat loss program, be careful about going overboard on high sugar post workout drinks; you may be better off with whole foods.
An example of a good whole food post workout recipe is "Mexican eggs and potatoes": white potatoes, egg whites, salsa.
One last note: Re-hydrate after every workout by drinking plenty of plain old water (and shoot for a gallon a day or more total)
Let me know how else I can help.
Sincerely,
India Jordan
Burn The Fat Customer Service
http://www.burnthefat.com/contact.html
Awesome reply regarding post workout meal. But I don't think I got all information I wanted: how do I tailor a post workout dinner?
Thursday night, I went on a 30 minute moderate cardio. Then an hour of weight lifting with a personal trainer. Within 30 minutes after my last lift, I had a serving of protein shake (120 Cal) and a granola bar (160 Cal). I considered that as my dinner because it was late and it's Calorie cost is as big as my planned meals.
Criticizing my post workout dinner:
✓ Protein shake is easy to digest; will deliver the needed protein quickly
✓ Granola bar for carb (so I have both protein and carb in one meal)
✓ Granola bar (Nature Valley Apple Crisp) has sugar
✗ Granola bar (Nature Valley Apple Crisp) might not have enough carb. An article from www.bodybuilding.com says that based on my weight and fat percentage, I should consume 70grams of sugar within 2 hours after a brutal workout. My granola bar only had 26g.
✗ Granola bar is hard to digest. I got a stomach cramp right after dinner.
✗ ✓Although my workout was serious and I was dead tired and soar after... I'm not sure if it was "brutal" in the same sense that bodybuilders will call their workout as "brutal". On top of that wouldn't 70grams of carb 2 hours before sleep be detrimental to my fat loss goal?
See Skinny Fat for all Skinny Fat rants, raves, and information.
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