Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
RE:A lot of wrong but well-intensioned advice.
by Siddhartha Das on Nov 22, 2007 05:56 PM Permalink
Thanx Raghavan. Can simple sugar be a substitute for matodextrin / dextrose? or honey?
Don;t ever eat complex carbs post workout..........after an intense session with the weights, you have a post-workout anabolic window (about 30-45 minutes) when any carbs will be used to replenish glycogen reserves, and any QUICK (fast digested and absorbed) protein consumed will create initial recovery of the damaged muscles....so regardless of your goals (fat loss, muscle gain, stamina) your post workout drink (yes, drink......no whole food immediately post workout) consists of a fast carb (maltodextrin/dextrose) and whey protein (1:1 ratio) with some BCAAs. One hour after post workout meal, you can consume a whole meal with protein (whey AND casein), slow/complex carbs, fiber and EFAs (fish oil/flaxseed etc). Why do we want to replenish glycogen reserves when low glycogen would mean the body is burning fat......simple......because teh body will burn fat as well as muscle that will drop your metabolism like a stone. INTENSE sessions (sprinting and weights) ill create a greater afterburn effect that maximise calories burned OVER THE DAY so don't worry about burning puely fat..........when your workout burns more sugar (high intensity) your overall daily calories expenditure is much higher (your metabolism increases post workout provded you replensih glycogen reserves (large part of your lean body mass that decides metabolism)
As a principle 30-40 minutes before one's workout one should eat energy providing foods (rich in carbohydrates) best source would be glycogen rich or simple sugar based foods such as fruits/fruit juices.
Hope that helps!
Vikram
p.s: Abhilasha: thanks for the article; would like to know more about it.
RE:evening workout
by samed pasha on Jan 10, 2007 03:10 PM Permalink
I think we should give 3-4 hours gap after lunch in evening workouts, no need of having again before the workouts and have post-workout meal as mentioned above.
RE:evening workout
by Shailendra Kumar on Jan 11, 2007 09:48 AM Permalink
Yes it is also a gud practice to exercise in eve but remember one thing to eat lunch atleast before 5 hrs from workout & ofcourse fruit juice before & after 30-40 min & then dinner after 2 hrs/ 2 hrs before bed. Shailendra!
