October 17, 2011

Monday “Did you know…?” Eating to recover.

“Do I feel better? Do I look better? Am I performing better? Am I healthier?”

Post-Workout Diet will be significant in how we answer these questions.

Ideas from Livestrong. And for a better take on this see Robb Wolf’s post.

Share your favorite post-workout meal–post for others to see and get ideas?

As always, with diet related posts, to be sure, “you can’t outwork a shitty diet.”

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    Wicasa Yatapika October 17, 2011 Reply

    My experience, based on trial and error, and on my own research has lead me to a truth about recovery meals that seems to work, at least for me. Within 30 minutes after a workout the #1 most important thing to get into your system is 20-25 grams of a very good source of protein coupled with a carbohydrate that is easily digestible and will provide a good source of natural sugars to replenish muscle glycogen stores. The longer you wait after that thirty minute mark the less likely it is that the bulk of the nutrition will go towrads replinishing glycogen stores, and if you wait longer than two hours, none of what you consume will go towards replinishing glycogen stores, but it will be metabolized normally and mostly stored as fat. Good carbohydrate sources for quick metabolization after workouts are 100% fruit juice, yogurt, and fresh berries. My go to protein source is a 100% whey protein that can easily be mixed with water or low fat milk. In a pinch when you have not much to choose from grab 16 ounces of your favorite chocolate milk, protein and carbs in a single package, but try to eat within that two-hour window, for best results within the hour and throw in some healthy green stuff too. High intensity workouts like we do wreck havoc on your muscle fibers, and if you find that you are having trouble keeping or building muscle chances are really good that is has everything to do with your after workout meals!! Just my two cents!

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    Maria N. October 17, 2011 Reply

    Guess I’m next. After the morning CF classes I usually eat 2-3 whole eggs (maybe w/ an extra white or two) with 2-3 of the following:
    sauteed onions & peppers
    black beans
    tomato sauce
    grass fed chili
    (Kinda looks garbage-y)

    Chia seeds on top, coffee w/ milk and 2 c of whole milk!
    Pretty much the same thing day in and day out, but for reason, I never get sick of the eggs!!

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    Dobinsky October 18, 2011 Reply

    I prefer Brewer’s AYCE wings and pitcher of beer for my post workout meal. Sometimes I even request extra celery.

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    Matt October 18, 2011 Reply

    And that’s after 530AM class!

    I go raw eggs, raw milk, cinnamon, whey (pictured)…Tim Ferriss’ Salmonella Special!

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