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Thread: more carbs in a post workout meal? page

  1. #1
    sandokan2112's Avatar
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    more carbs in a post workout meal?

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    should your post workout meal have more carbs then the rest of your meals?

    I keep my carbs pretty low during the day. I train in the evening and i like to go higher in the carbs and protein immediately after my workout.

    Or do you guys think its still wise to keep the fats higher and carbs lower even after a workout?

    Im not trying to loose weight. I just want to maintain or even put on a few extra pounds of muscle.

    Thanx

  2. #2
    bokbadok's Avatar
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    Protein after a workout is what's needed, not carbs, unless you've done an extra long and intense workout. Anything under an hour shouldn't require extra carbs, iirc.

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    alex_the_iron's Avatar
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    Quote Originally Posted by bokbadok View Post
    Protein after a workout is what's needed, not carbs, unless you've done an extra long and intense workout. Anything under an hour shouldn't require extra carbs, iirc.
    If you just have protein after a workout all it will do is function as expensive carbohydrates - it will be broken down for glucose as the body tries to replenish glycogen (which will have been depleted by your workout). This is all well and good if you're trying to lose weight (and don't care about muscle/strength loss).

    However if you want to gain a little muscle then by all means have some carbohydrates (AND protein) after your workout. There is little chance of them being stored as fat, they will spare the protein (so it will actually be used for muscle repair/growth instead of being broken down for glucose) and they will refuel you.

    Have an amount of carbohydrates according to your bodyweight, how long/hard you worked out, what the workout involved (i.e. an hour of jogging won't need as many carbs as an hour of olympic lifting). Choose whatever healthy carbs fit in with your paleo/primal diet protocol.

    Note: if you're on a ketogenic diet then a different approach must be taken - but if you want to gain a few lbs then a keto diet isn't the best choice for this anyway without modification.

  4. #4
    Dr. Bork Bork's Avatar
    Dr. Bork Bork is offline Senior Member
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    I came home the other day from the gym & the first thing I CRAVED was a can of tuna. Very specifically, TUNA. I was like "Body, wth?" but obeyed. After that issue was satiated, then I wanted some carbs.
    Long story short: PROTEIN FIRST, carb treat later

    EDIT TO NOTE: I'm one of those trying to lose body fat.
    --Trish (Bork)
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  5. #5
    sandokan2112's Avatar
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    Ok so take protein and carbs post-workout... now what about fat, should this meal include fat as well?

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    alex_the_iron's Avatar
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    When you say 'take' are you talking about a liquid protein/carbohydrate solution or product, or are we talking as part of a solid meal?

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    sandokan2112's Avatar
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    Quote Originally Posted by alex_the_iron View Post
    When you say 'take' are you talking about a liquid protein/carbohydrate solution or product, or are we talking as part of a solid meal?
    a protein shake (whey isolate) and mixed berries for carbs.
    i was thinking maybe to throw some coconut oil in the shake for the fat, b/c its so easily absorbed ?

  8. #8
    alex_the_iron's Avatar
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    You can, but the point of the whey isolate is its speed of absorption, the coconut oil will just slow it down. I'd save it for later on.

    Berries are good but you need a large volume to get any significant carbs from them. I'd go with 'denser' sources of carbs as well (e.g. a couple of bananas), and/or mix your whey isolate in 100% fruit juice. Keep the berries for flavour by all means.

    Although we're discussing minutiae here - you could just as easily chug half a litre of whole/chocolate milk after a workout and the difference in muscle gains over time would be minimal. Or even not have a post workout drink and just be sure to eat well after the workout.

    But if (theoretically at least) you want to do things 'properly' then I'd mix 1-3 servings of whey isolate (depending on your size) with a good amount of carbs and drink this down as soon as you're done training, and eat a big meal within a couple of hours of this.

  9. #9
    sandokan2112's Avatar
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    ill try that, thanx

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