Post-Workout Nutrition Thread

Nutrition Discussions
1

Dear Forum,

Please make suggestions as to what you consume/ recommend be consumed after the following workouts:

1. Speed Session
3 x 30m, 3 x 60m
1a. Followed by Weights Session
1b. Without Weights Session

2. Speed Endurance
4 x 150m
2a. Followed by Weights Session
2b. Without Weights Session

3. SE1 Session
2 x 300m
3a. Followed by Weights Session
3b. Without Weights Session

4. SE2 Session
2 x 500m
4a. Followed by Weights Session
4b. Without Weights Session

5. Intensive Tempo
6 x 300m w/ 3mins Recovery
5a. Followed by Weights Session
5b. Without Weights Session

6. Extensive Tempo
10 x 200m w/ 30secs Recovery

Caveats:
·Limit all suggestions to the specific sessions given above (extrapolate for a particular session of yours from the list above).
·Confine suggestions to the format given above:
e.g. Session 1a.: I suggest the athlete consume………

·If noteworthy, outline timing of ingestion and any during workout nutritional intake.
·Details appreciated (amounts, solutions etc.)

Appreciate the suggestions of all forum members (especially Senior and Expert Forumites). Apologies if the above reads like an exam question or the tone is inappropriate (looking for some specific answers to clear up some loose ends that I hope will benefit all forum members).

Thank You.

2

great idea GF!

i am not an elite forumite, but i use a glucose/fruit/bcaa mixture with grow protein powder for:
1a,2a,3a,4a

and i just eat a normal meal for:
5b and 6

I am curious what others will post…

3

For 1,2,3 and 4 I eat 4 slices of freshly baked sourdough bread with organic blackberry jam with a pint of fat free milk. (Dinner within 3 hours after this)

For 5, I will have 500ml of isotonic sports drink first, then as above.
For 6, I will have a pint of fresh orange juice (not from concentrate) followed by dinner shortly after. :cool:

4

Here’s what i consume:

1a,2a,3a,4a:

During Workout(s): Isotonic sports drink (around 30g carbs), Water

Interval: At the start of the 30min break i take between track and weights, i drink some isotonic sports drink (around 30g carbs) and some BCAA’s (around 4g)

Post workout:

  • 5mins; isotonic sports drink (around 30g carbs), BCAA’s (around 8g).
    +20mins; 1 banana, handfull of raisins, 30g whey protein w/water, 5g L-Glutamine
    +1hr20mins; Dinner, ZMA

1b,2b,3b,4b:

During Workout(s): Isotonic sports drink (around 30g carbs), Water

Post workout:

  • 5mins; isotonic sports drink (around 30g carbs), BCAA’s (around 8g).
    +20mins; 1 banana, 30g whey protein w/water, 5g L-Glutamine
    +1hr20mins; Dinner, ZMA

5b,6:

During workout: Water

Post workout:
+5mins; 1 banana, Drink mix consiting of: 50g complex carbs, 20g whey, 5g L-Glutamine, 5ml Flaxseed oil.
+1hr20mins; Dinner

Diner for all workouts would be something similar to; fresh chicken/beef, potatoes/rice, mixed veg and a glass of milk.

Any good? Any Suggestions?

Thanks, Alan.

5

Nice Posts :slight_smile:

6

Anymore suggestions or replies?

Charlie, what was your 53’ 400m girl ingesting post-sessions?

Clemson, care to unveil a little more on your cryptic cocktails?

23, Flash, Dazed, xlr8, Vincente & all other forum members…any thoughts?

Thanks.

7

Any time you train hard and deplete muscle glycogen you’ll need to refill it post-workout with glucose, dextrose or sugars. I would recommend a protein shake with dextrose.

So, for your sprinting and weightlifting sessions you should always refill muscle glycogen afterwards. If you jog around like a fairy(like I do) on my tempo days, then refilling muscle glycogen isn’t as important because you’re not using much muscle glycogen.

8

OK Gf - This depends on a number of things but consider Body Comp as being quite good already …

  1. Speed Session
    3 x 30m, 3 x 60m
    During - Water (and maybe light Carbs) - (personally I just go with water)
    1a. Followed by Weights Session
    During - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    After - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    1b. Without Weights Session
    > Normal meal Food

  2. Speed Endurance
    4 x 150m
    During - Water (and maybe light Carbs) - (personally I just go with water)
    2a. Followed by Weights Session
    During - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    After - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    2b. Without Weights Session
    > Normal meal Food

  3. SE1 Session
    2 x 300m
    During - Water (and maybe light Carbs) - (personally I just go with water)
    3a. Followed by Weights Session
    During - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    After - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    3b. Without Weights Session
    > Normal meal Food

  4. SE2 Session
    2 x 500m
    During - Water (and maybe light Carbs) - (personally I just go with water)
    4a. Followed by Weights Session
    During - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    After - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    4b. Without Weights Session
    > Normal meal Food

  5. Intensive Tempo
    6 x 300m w/ 3mins Recovery
    During - Water (and maybe light Carbs) - (personally I just go with water)
    5a. Followed by Weights Session
    During - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    After - Water, 30 Protein, 60 Carb, 5grams BCAA’s, Glut.
    5b. Without Weights Session
    > Normal meal Food

  6. Extensive Tempo
    10 x 200m w/ 30secs Recovery
    During - Water (and maybe light Carbs) - (personally I just go with water)
    > Normal meal Food

9

Not a totally related point but I didnt want to start a new topic for 1 small question!

If you are going to have dinner within say 30 to 45 min after finishing a workout should you still have a protein/glucose shake immediately after finishing training? Obviously the dinner would contain a lot of protein anyway, but is the post-workout drink still important? An is 30-45mins too long to wait before eating anything?

Thanks

10

I like a dextrose/whey combo right after the workout and have a meal about 45 minutes later. Since it is a drink (the new products are no longer like a shake) it shouldn’t hurt your hunger for your solid meal. Also large solid meals don’t have to be feasts or Roman orgies.

11

Another point of view is that refilling muscle glycogen is just not that big of a deal for non endurance athletes:

http://www.t-nation.com/readTopic.do?id=659666

(be sure to check out the references since of most of them you can find a free full article version on pubmed!)

12

I normally just drink water post workout these days anyways. I don’t think an insulin spike is necessary.