Post workout food

eat a green salad & Bananna as well

 

I usually take a whey protein shake with me for after workout. Milk, whey and flax / hemp oil. After that I bike home (about 10 km) and take a banana or some other fruits. They go bad quickly in my bag so I leave those at home.

 

Protein shake, liquid viatamin, and glutamine.

 

Protein shake (whey), fruit of some kind and some flax seed oil.

 

I'm going the cheap route. Boiled eggs,whole grain bread with tuna and non fat milk.

 

Whey and waxy maize starch mixture, or other quick carb along with a multi.

Its important to have something like this within around 20 minutes of your workout.. Your body is in an anabolic state and your muscles are basically begging for some carbs and protein to recover.. If you wait too long your body goes catabolic and it will take longer for you to recover.

 

drink whey within 30min of workout then have a tuna salad l8er

 

Part of what most people miss for post workout, immediately after are the carbs.. Your body needs carbs as well.. Whey protein is easy to absorb, which is why its ideal after workout. So would a simple carb.. Quickly absorbed and locked into the muscle while the muscle is asking for it.. Helps for quicker recovery and size gain. Not talking about a ton of carbs, 20-25 grams to your 25 grams of whey protein.

 

Usually whey protein with a banana or some yoghurt. Got to have a mix of protein and simple carbs.

 

Nail on the head. Jelly babies, jelly (before or after its been made up), wine gums etc.

Then over the next two hours start to introduce more complex carbs. Avoid fruit and bananas straight after. Bananas take about 4 hours to digest and fruits acidity and fructose isn't a great post work out combo unless its been an "easy" session.

Protein is best left until about 2 hours after training(I know the packets say straight after but I also know that mars bar reckon there milk shake is good for recovery after one undergrad did some work on it a few years back!) Don't forget to check how much you weigh etc when deciding how much of your shake to have. Alot of them have enough protein in one serving for 2 people if your not a heavy weight.

Another biggie is getting an electrolite drink in to your system rather than just plain water which can actually dehydrate you further if your in a state of electrolite distrubance.

 

whey protein a banana and a tuna fish sandwhich or two

 

Electrolite drinks, wine gums and mars bars instead of fruit :nut

Half of the sugar in a banana is glucose by the way. The other half goes through the liver first. The banana also contains many minerals needed.

 

Where did you get the info. suggesting protein supplements are best left until 2 hours after workout for recovery? It is virtually useless by then for recovery, and a catabolic state in someone with little body fat is already likely under way if you haven't had the proper food atleast.