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    Default Post-Workout meal

    Hey guys,
    I would like to no if a meal like this is good for a post workout meal:
    2 bananas
    500ml of skimmed milk
    1 whole wheat bread with 2 slices of 0% fat cheese

    It totals to around 30 grams of protein, around 82 grams of carbs, mostly from the bananas, less then 2 grams of fat and totals to around 500 kcals.
    thanks

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    How come there is no fat in your post workout meal?

    Fat will not blunt/block amino acid uptake to the muscle tissue or provide any negative effects post workout - so definitely add it into your meal depending on your calorie and macro requirements.
    Consistency is the key

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    Yup healthy fats are essential, especially when you are finished with a workout, Hormones are firing and need replacing. Healthy fats help this happen. I also like the Milk in your post workout meal, this provides Casein protein that will give you that steady supply of aminos that you need
    The body is the mirror of your mind...if your mind changes your body will change with it.

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    I meant the meal that is around 20-30 mins after workout.I read that it should be made up of mostly simple carbs and protein to speed up digestion and muscle repair.

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    Quote Originally Posted by hasano View Post
    I meant the meal that is around 20-30 mins after workout.I read that it should be made up of mostly simple carbs and protein to speed up digestion and muscle repair.
    You could simply move onto your next scheduled meal.

    For a long time the immediate post workout feeding was thought to be absolutely critical - in terms of adding in high GI carbs and protein, however recent research and studies have suggested that it isn't as important and necessary as first thought, but rather your overall calorie intake in a given day is far more important and influential.

    Sure eating post workout has its benefits in terms of kick starting the repair and growth process, however you do not need to slam down mass amounts of simple carbs and protein exclusively to benefit here - rather a whole food well rounded meal will be sufficient.
    Consistency is the key

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    I didn't know that scrutiny I will have to research that. Very interesting.
    The body is the mirror of your mind...if your mind changes your body will change with it.

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    I think lean chicken should be enough

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    Well, there is no fat because after strength training, the muscles are in need of nutrients. Fat will make absorption of nutrients slower and it will bring more negatives then positives in this case. Guys, im talking about the meal right after 30 mintues or less after working out.

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    Quote Originally Posted by hasano View Post
    Well, there is no fat because after strength training, the muscles are in need of nutrients. Fat will make absorption of nutrients slower and it will bring more negatives then positives in this case. Guys, im talking about the meal right after 30 mintues or less after working out.
    Yes, a meal containing fats post training (immediately post training) will not hinder the growth or recovery process by any means.

    Let's look at what research has to say about fat eaten post-workout (taken from Derek Charlebois' Training Monthly Newsletter).

    A study done by Roy and Tarnopolsky compared post-weight training glycogen synthesis rates after a full body workout (Roy and Tarnopolsky 1998). Subjects consumed beverages containing either:
    100% carbohydrate
    66% carbohydrate, 23% protein, 11% fat
    The researchers found similar glycogen synthesis rates for both beverages. The addition of fat did not hamper glycogen synthesis rates even when less carbs were consumed.

    There is another cool study that looked at the effects of consuming milk post-workout (Elliot, Cree et al. 2006). Subjects were assigned to one of three groups:
    237 g of fat-free milk (FM)
    237 g of whole milk (WM)
    393 g of fat-free milk isocaloric to WM (IM)
    Each subject consumed their milk one hour post-workout. Out of all three groups the WM drink showed the best uptake and utilization of amino acids even though it has less protein than the IM group. The researchers theorized that the fat in the WM may improve amino acid utilization, though more research is needed. Whatever the case may be, this study showed that consuming a fat containing protein beverage post-workout did not hinder protein synthesis at all and in fact improved it.

    Consuming fat post-workout neither blunts glycogen resynthesis or amino acid uptake. It is not bad to consume fat in your post-workout meal.


    Elliot, T. A., M. G. Cree, et al. (2006). "Milk ingestion stimulates net muscle protein synthesis following resistance exercise." Med Sci Sports Exerc 38(4): 667-674.
    Roy, B. D. and M. A. Tarnopolsky (1998). "Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise." J Appl Physiol 84(3): 890-896.


    You can also use the 'search' function of the forum to research further into what to eat post workout. There has been many threads in the recent past regarding post workout nutrition.

    Hope that helps.
    Last edited by Scrutiny; 07-30-2012 at 12:02 AM.
    Consistency is the key

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    Thanks scrutiny for the informative post. That cleared up important questions about the post-workout meal.

 

 

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