Post workout food

As I have mentioned I am pertaining to a GI diet, most fruit fall in to the category of being low on the GI. When adhering to a low GI diet we are mainly talking about foods that have a GI score above 55. This mainly means avoiding sugary processed foods. Though many other foods also fall in above the 55 mark that would suprise you like potatoes which are worse than most fruits, despite fruits being obviously sweeter.

 

might have been said but you need protein for growth and recovery, high gi carbs to replenish glycogen stores and cause insulin spike, and anti oxidants help recovery too, creatine can be added for those that do not need to worry about making weight, try to keep the meal low fat as fat slows absorption which is not ideal for this meal
i take 40g protein powder in water
1 cup sultanas
5g creatine

 

I don't think the body is capable of using any more than 30 grams of whey protein, unless you are a natural beast.. Like 6'5" 220+

 

koa, depends on your hormones, size etc..

 

is that the cheap route cause i think im broke:?

 

Very cheap protein, gram for gram is Casein.. Sticks to your ribs when you consume at night time. Same basic thing as cottage cheese with less fat.. Optimum casein is cheaper gram for gram of protein than cottage cheese, and wont start rotting if you forget about it.

 

Casein is a slow release protein. Its great, but after a workout the body needs fast acting protein like whey.

I would suggest that you use gateorade (the powder tins are cheap) and a whey protein shake after a workout. Then eat a solid meal about an hour later.

 

I don't understand the obsession with gatorate. You'd be much better off with a banana and a glass of water.

 

Not enough sugar in one banana to replenish the carbs burned in a serious workout and the sodium from gateorade is beneficial if you sweat enough during training. Bananas are great though, i would eat one as part of the solid meal an hour after this meal.

 

30g whey protein 5g L-glutamine mixed in water or milk if you wish.

No longer then 10-15 mins after workouts.

 

I meant water plus banana as alternative to gatorade, which does not contain enough sugars either. You'd still need to eat something else beside it because gatorade does not contain proteins and fats.

I get more than enough sodium from other sources. My post workout shake, described in an earlier post, contains as much sodium from milk as a bottle of gatorade. Also, the more salt you eat, the saltier your sweat is. It's excess salt.

Bottom line, I think gatorade is a scam.

 

The average person absorbs 95+ % of the protein from a raw egg and 80+ % from fish. Along with creatine and protein supplements it'll shorten the time taken to achieve your goals.

 

Isn't milk the ultimate drink? It contains protein, carbs and some fat. I don't think you need expensive sports drink like gatorade (imo)

 

Yeah. Still you need to drink quite a bit of it to get 25-30 grams of protein.. Better off having the parts from milk that are primarily protein, which also increases the amount of Amino acids.. Top it off, not everyone can tolerate large quantities of milk. Me for example, I drink something like a quart of milk, you best stay two rooms away from me for a few hours or smell the wrath of my indigestion.

 

I pay $4 Canadian for a tin of gateorade that lasts like 3 weeks or so. Thats not really that expensive and milk or bananas dont have enough simple carbs to replenish all the clycogen that is burned during an intense workout.

Also you dont want much fat or fiber right after a workout. It slows down the absorption of the carbs and protein.

Drinking gateorade and a whey protein shake is the best option imo, then an hour or so later is when you want to have a solid meal with fats and fiber.