what to eat after a workout -- and why?

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Her Subj. - 15 Feb 2005 05:22 GMT

hi everyone,

i have been reading bits and pieces about taking in a good amount of
protein post-workout. why is this necessary? i typically tend to
refrain from eating after a good session of cardio and weights, but
it's only because i don't want there to be a possibility of binge
eating (which typically happens when appetite develops during a
workout).

does the intake of protein restore precious lean muscle mass that may
have been lost during the workout? does it help to rebuild the small
tears in the muscle? if i don't take in protein after a workout, does
my lean muscle mass "burn," causing a slow down of metabolism?

thanks in advance for any answered questions to this inquiry. i'm still
on my plateau, btw! ugh.

HS

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Roy Schestowitz - 15 Feb 2005 08:40 GMT

> hi everyone,
>
> i have been reading bits and pieces about taking in a good amount of
> protein post-workout. why is this necessary?

I have heard of no such suggestion, but I know you should drink sufficiently
throughout and after the workout. Also, some would suggest a protein powder
post-workout. I do not think 'necessary' is the right word. The body
develops at all times (possible the most while one sleeps), but perhaps
eating is advised at this stage simply to re-gain energy.

> i typically tend to
> refrain from eating after a good session of cardio and weights, but
[quoted text clipped - 5 lines]
> tears in the muscle? if i don't take in protein after a workout, does
> my lean muscle mass "burn," causing a slow down of metabolism?

I personally consider the time after a workout session to be convenient for
a meal. I also tend to have better appetite at that stage. Whether the body
requires it or not, I am not sure, but I would imagine so.

Common sense says "yes".

> thanks in advance for any answered questions to this inquiry. i'm still
> on my plateau, btw! ugh.
>
> HS

Hope it helps,

Roy

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Roy Schestowitz
http://schestowitz.com

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Chris Braun - 15 Feb 2005 11:28 GMT

>hi everyone,
>
[quoted text clipped - 14 lines]
>
>HS

There's a lot of varying advice on this subject, but most people
recommend a combination of protein and carbs after a workout to help
rebuild muscle and restore glycogen. You can find lots of online
guidance; here's one example I found via a quick google:

http://www.zapsgym.com/resources/pre_post_workout_meals.htm

If you're concerned about the possibility of a binge, this might be a
place for a packaged nutrition shake or bar, which controls the amount
you will eat.

Basically, you need to eat a certain amount of calories per day to
meet you dietary goals. Having some of them soon after your workout
is probably a good idea.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

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Dr_Dickie - 15 Feb 2005 11:54 GMT

> hi everyone,
>
[quoted text clipped - 14 lines]
>
> HS

Unless you are a serious bodybuilder or competitive lifter, don't sweat the
small stuff. Is there an advantage to getting protein post-workout? Sure (I
believe I have seen the argument made with data to back it up--don't recall
the particulars), but in the long run it is small potatoes compared to
working hard and eating well (if this keeps you from a binge, then okay).
As far as plateau's. There is a plethora of possible reasons for this
(ranging and including eating too much or too little--does that cover a
lot!). What is your goal? Overall health for the rest of your life...then
wait and see for a bit--providing you are eating right (calorie wise).
What's the rush, you are still young (whatever your age).
YMMV are words to live by.

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Dr. Dickie
Skepticult member in good standing #394-00596-438
Poking kooks with a pointy stick
Proud member of the, "Vast right-wing conspiracy."

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A Ross - 15 Feb 2005 12:56 GMT

> hi everyone,
>
[quoted text clipped - 14 lines]
>
> HS

I eat an ounce of cheese and a wasa cracker about 30 minutes before I
hit the gym, and have either a bowl of oatmeal or a banana or apple with
peanut butter post-workout--about 30 minutes after I get back. Yesterday
I was a little slow at getting my post meal, and I felt light-headed. I
think, for me, that the meal is necessary.

YMMV.

Amy

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Mary_Gordon@tvo.org - 15 Feb 2005 13:42 GMT

Its actually a bunch of hooey, since western diets actually contain on
average way more protein than we need. Basic adult protein needs are in
the range of 50-70 grams per day, which translates to two or three
ounces total per day.

On the weight loss diet I was on, I was allowed two 3 1/2 ounce
servings of protein daily (such as lean meat). Believe me compared to
what most people in North America or the UK are accustomed to eating,
when you get a 3 1/2 ounce serving on your plate, it seems like a teeny
amount.

If you add up all the dairy, meat and plant proteins most of us eat
daily, we don't need to be scarfing protein bars, since protein
deficiency is NOT a legit issue in our diets.

Like, when was the last time you heard about kids getting kwashiorkor
in the west?

Mary G.

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Chris Braun - 16 Feb 2005 02:57 GMT

>Its actually a bunch of hooey, since western diets actually contain on
>average way more protein than we need.

How do you define "need"? Are you talking about sustaining life, or
optimal health and strength?

>Basic adult protein needs are in
>the range of 50-70 grams per day, which translates to two or three
>ounces total per day.

This is a bit misleading. Protein needs are much debated, but even if
one assumes 50-70 per day, this isn't the same thing as a 2-3 ounce
serving of meat or poultry or fish. These foods all have a
substantial amount of water making up their weight. Three ounces of
chicken breast (84g) has only 24g of protein (and 1g of fat; the rest
is water).

>On the weight loss diet I was on, I was allowed two 3 1/2 ounce
>servings of protein daily (such as lean meat). Believe me compared to
>what most people in North America or the UK are accustomed to eating,
>when you get a 3 1/2 ounce serving on your plate, it seems like a teeny
>amount.

Assuming for the sake of discussion that this was chicken breast, you
were getting 56g of protein -- which is sufficient for health but not
optimal for an athlete or perhaps for satiety. But this is only 280
calories. Were the bulk of your calories coming from carbs, then? Or
from fats?

>If you add up all the dairy, meat and plant proteins most of us eat
>daily, we don't need to be scarfing protein bars, since protein
>deficiency is NOT a legit issue in our diets.
>
>Like, when was the last time you heard about kids getting kwashiorkor
>in the west?

You sound a tad hostile. Why so?. I don't think anyone is worried
about kwashiorkor, just about optimizing their nutrient ratios.

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

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marika - 27 Feb 2005 00:10 GMT

> Assuming for the sake of discussion that this was chicken breast, you
> were getting 56g of protein -- which is sufficient for health but not
> optimal for an athlete or perhaps for satiety. But this is only 280
> calories. Were the bulk of your calories coming from carbs, then? Or
> from fats?

I have heard much good things about sweet potatoes and or yams for
dieting. I really like them, too. I tried to buy some today but came
back empty handed. THey didn't have any frozen ones at all. Thought
that was weird. But in the part where I would ordinarily imagine yams
existing, they had about half a dozen yamlike objects, about 20 times
larger than I have ever seen in my life before. Huge. And with odd
unrecognizable names. So I wasn't even sure that these were in fact
yams. It seems you would have to spend 2 hours baking one of these.

Also, huge lack of bananas. Lot of plantains. But the bananas were,
(if in fact that is what they were) around four inches.

Last and possibly most cutely, they had a pile of potatoes with Mr
Potato Head sitting in the middle of the bin. They used a green hot
pepper for a hat. Affixed with toothpick of course. I am not sure
what the mouth and nose were. I am sure though that the eyes were
chicken cubes from the salad bar.

mk5000

I got a stack of money in my pocket"--Sgt Matt Novak

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Matthew Venhaus - 15 Feb 2005 13:49 GMT

> hi everyone,
>
[quoted text clipped - 12 lines]
> thanks in advance for any answered questions to this inquiry. i'm still
> on my plateau, btw! ugh.

Ideally your post workout meal would be an easily digestible mix of carbs
and protein in about a 4 to 1 ratio. The carbs are to replenish glycogen
stores in your muscles that were used during your workout. The protein--as
you suspect--is to assist in building muscle tissue. If you want to get
really serious, you might also include creatine and glutamine.

But if you do not eat the ideal post-workout meal--or any post-workout meal
for that matter--you will not be losing muscle tissue from your workouts. So
if a post-workout meal might start a binge, you are probably best without
it.

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Matthew
185/177/160

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