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| Post Workout Meal to Shed Fat
Posted: 5/14/2008 6:21:18 PM | | So I've been doing weights 3 times a week and what I've noticed is after weight training I am very hungry. When I don't do my weight training, I just do 30min interval cardio 3 times a week and I'm fine after. It's only after really hard weight training that I just need something in me. Thing is I dunno what to eat? I'm scared of eating the wrong thing that'll sabotage my calorie deficit. I want to shed fat and cut calories. So what's the best thing to eat after a really intense weight training workout that'll help you shed the fat? | |
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| Post Workout Meal to Shed Fat
Posted: 5/14/2008 6:32:39 PM | | Lean protein is great for after workouts. Carbs are great before work outs. A chicken breast or some almonds will do fine or if you're into Whey you can make a protein shake. I'm sure other people can list lots of great protein sources in this case since in my case I eat very little after a work out so my methods wouldn't work as well for you. | |
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| Post Workout Meal to Shed Fat
Posted: 5/15/2008 12:21:42 AM | | My brother makes a smoothie with ice, bananas, juice, and protein powder after he works out. When you do weight training, your muscles "break down", so you need to consume protein before and after to build them up bigger than they were before, or even just to maintain them. Something like my bro's smoothies is filling and gives you the protein that your body is using hunger to tell you you need. | |
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| Post Workout Meal to Shed Fat
Posted: 5/15/2008 3:33:20 PM | http://www.sciencedaily.com/releases/2007/08/070808104257.htm
Crazy, huh?
I recommend only whole/full-fat milk, grass-fed, organic, if you can find it (and afford it).
Or find the best, whole/multi-grain unsweetened, dense loaf (make your own? VERY satisfying to make your own bread. ) and spread it with grass-fed, organic unsweetened, unsalted butter. The butter will give you sense of satiety, longer, while the whole-grains, esp barley, will be low glycemic and stabilize your glucose. Put a couple slices of tomato, onion, pickles on the slice, an open sandwich.
Your hunger may be due to not eating correctly all day before the workout.
If you're on high-carb nutrition, then that's your hunger problem, workout or no workout. Go low-carb, whole/fresh/raw foods, eg Rosedale, and you'll lose plenty of weight, no hunger, no workouts. | |
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| Post Workout Meal to Shed Fat
Posted: 5/15/2008 6:06:27 PM | WOW THANKS SATX! Those where some amazing idea's I got hungry just reading your sandwich idea lol I had nooooooooo clue about the milk. Er I only drink 1% so I dunno I guess I'll buy another bag on whole milk. I'm not on a high-carb nutrition, I eat plenty of fruits, veggies and only chicken breast and fish. And ya its ONLY after weight training that this happens to me. Today was my cardio day and I did 30min HIIT. Did not feel hungry at all after. But its only when I do weights to the point where my arms are shaking. Like 20min after I just need to have something in me. And I get the water idea guys but when I'm working out, trust me I drink a ton of water lol
Thanks again SATX even if I don't use that as a post workout meal that'll make one good lunch :) | |
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| Post Workout Meal to Shed Fat
Posted: 5/15/2008 7:10:49 PM | | Parkour, there's nothing wrong with having a larger meal, or meals after training. So, plan your day out, with your deficit in mind, and plan for your post-workout meal to be your biggest meal of the day, and make the other a bit smaller, so your deficit is intact. | |
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| Post Workout Meal to Shed Fat
Posted: 5/16/2008 7:37:56 AM | In whole milk, the fat is Good For Ya, ___IF___ it comes from grass-fed, organic cows.
If the cows are grain-fed, the fat (and muscle) is messed up and toxic, unbalanced omega fats, too much acidifying/pro-inflammatory/cancer-assisting omega-6,-9, not enough anti-inflammatory/alkalizing omega-3.
Processed milk is pure crap, a "food-like substance", no matter 1% or full-fat.
The scientists in the study used processed skim milk because it was known, stable quantity.
What comes out of cows isn't always exactly the same stuff from week to week. Grass varies, etc.
If you're fighting post-workout hunger by post-workout consumption, fat is more satiating, longer lasting, than carbs. | |
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| Post Workout Meal to Shed Fat
Posted: 5/16/2008 8:24:12 AM | Post workout I've always been a fan of chicken or lean beef/steak and potatoes... all of which are filling and chicken is great with a decent balance of carbs and protein, potatoes are chocka full of carbs, throw in some salad for vitamins... but that's just me
I'm also fond of making fajitas as they're quite quick to cook, make them with chicken and lean steak, throw in some onions and peppers etc... as long as you use olive oil to cook in its a rather healthy meal, just don't buy a sauce/powder that's particularly unhealthy (some are full of tons of salt) | |
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| Post Workout Meal to Shed Fat
Posted: 5/16/2008 10:40:33 AM | Although it is true that working out burns more calories, there is no scientific facts that show that people should be more hungry after they workout. It may be the mental state, saying to yourself, " I did good, I burned a a lot, I can eat more, I deserve a reward".
If you want a post workout meal I would suggest a diet of veggies and source of lean protein. Or a lean protein shake that doesn't carry much calories, you can find those at a local GNC store. | |
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| Post Workout Meal to Shed Fat
Posted: 5/16/2008 1:54:36 PM | You should be eating carbs 1 hour before any exercise so you will have energy for weight training. After weight training eat some protein. You should be eating every 2 hours, meaning 5 to 6 meals, when you first wake, eating something to get your metabolism going. Just by eating small meals every 2 hours your metabolism will increase, also drink plenty of water.
Just by eating every 2 hours I lost 10 lbs, no exercise just eating every 2 hours keeping my insulin levels constant. Probably whole grains will be good. Consume coconut oil, you will lose some weight conusming coconut oil it won't be much but it all adds up.
I also suggest you take natural vitamins, your body could be crying for nutritents, even eating plenty of fruits and vegetables maybe not enough. Dr Kim Ben's green I take is all natural, it is expensive but it goes a long way and well worth the money.
http://drbenkim.com/greens.html | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 9:33:34 PM |
So what's the best thing to eat after a really intense weight training workout that'll help you shed the fat?
A fast-absorbing liquid meal with a 1:1 ratio of protein and high glycemic-index carbohydrates, with some creatine and BCAA's thrown in for good measure.
My home-brew post-workout shake (also good to take before training as well as after), looks a little something like this.
Example 1:
Gatorade: 1 1/2 scoops
Whey protein: 2 scoops
BCAA's: 1 heaping teaspoon
Creatine monohydrate: 1 heaping teaspoon
Nutritional breakdown:
Carbohydrates: ~50 grams from simple sugars
Protein: ~ 50 grams from whey and BCAA's
Fat: ~3-5 grams from the whey powder
Total Energy: ~425-450 kcal per serving
Take one serving 30 minutes before training and one serving immediately after, with low-carb or no-carb for the rest of the day and all-day on non-training days.
My current shake recipe looks like this:
1 scoop Phosphagen Elite
1 scoop Gatorade
2 scoops whey protein
2 teaspoons BCAA's/Glutamine mix
Nutritional breakdown:
Carbs: ~65 grams
Protein: ~ 60 grams
Fat: ~3-5 grams
Total Energy: ~525-550 kcal per serving
Two servings of either shake brings you to about 900-1100 kcal extra on training days, so make sure you properly accommodate for those by reducing the amount of calories in your other meals for the day.
Also, keep in mind it's OKAY to eat more calories on training days than resting days.
Hope this helps!
Christopher93, BPE
(That's right, I have letters behind my name now. I'm an authority! >:^D ) | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 10:16:31 PM | I like an anabolic shake (Biotest's Surge) but if I talk about supplements too much, San Antonio will scold me. 
Chris is so proud of his new letters, congratulations sweetie. | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 10:36:37 PM | Thanks, hun! ;^)
I'm also partial to BioTest's Surge, but having lived in Alberta for most of my life I could never order BioTest products, so I had to home-brew my own.
Back on topic though, 100 grams of carbs on a training day might still be a bit much for someone who's insulin resistant (if you're overweight, this is you), even though they're absorbing the carbs during and after a workout.
Drop the recipe down to something like this:
Gatorade: 1 scoop (33 g carbs)
Whey protein: 1 scoop (23 g protein)
BCAA's: 1 heaping teaspoon (+5 g protein)
Glutamine: 1 heaping teaspoon (+5 g protein)
Creatine: 1 heaping teaspoon
Brings us to 33 g carbs, 33 g protein, ~3g fat, total energy of about 290 kcal or 580 kcal if consumed both before and after training.
Now, doing this every time you make a shake gets irritating, so I do an entire week's worth of powder-mix at a time in ziploc bags and with a felt pen label them "pre/post workout". | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 11:07:51 PM | Too much sugar in Gatorade and I cant handle creatine at all. Makes me puffy and completely dehydrated, maybe its a fat chick thing? I'll never put on muscle like BP because of it. I wish. She is really built.
I like the Surge, it's not really that expensive and they deliver it right to my door.
I was told BCAA's were pointless, I never know what to believe about them. | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 11:31:53 PM |
I was told BCAA's were pointless
Sheer blasphemy.
Let's see what we can dig up in just 2-3 minutes on MedLine...
1: Amino Acids. 2001;20(1):1-11.
Plasma lactate, GH and GH-binding protein levels in exercise following BCAA supplementation in athletes.
Gist: Triathletes have lower lactate and higher GH levels after chronic BCAA supplementation.
PMID: 11310926 [PubMed - indexed for MEDLINE]
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2: J Nutr. 2004 Apr;134(4):968S-73S
Dietary protein impact on glycemic control during weight loss.
Quote: "A key element in the diet appears to be the higher intake of BCAA leucine with unique regulatory actions on muscle protein synthesis, modulation of the insulin signal, and sparing of glucose use by stimulation of the glucose-alanine cycle."
Gist: BCAA's help repair muscles, control insulin, and enhance glycogen replenishment.
PMID: 15051856 [PubMed - indexed for MEDLINE]
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3: Eur J Appl Physiol. 2006 Aug;97(6):664-72. Epub 2005 Oct 29.
Effects of dietary leucine supplementation on exercise performance.
Gist: "Six weeks' dietary leucine supplementation significantly improved endurance performance and upper body power in outrigger canoeists."
PMID: 16265600 [PubMed - indexed for MEDLINE]
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And a few others:
"The effect of BCAA supplementation upon the immune response of triathletes."
PMID: 10912884 [PubMed - indexed for MEDLINE]
Gist: BCAA's protects triathletes' immune systems from the stress of training and competition. Basically helps protect against overtraining.
"[Effects of prolonged administration of branched-chain amino acids on body composition and physical fitness]"
PMID: 8709918 [PubMed - indexed for MEDLINE]
Gist: BCAA's improved exercise performance and body composition in untrained men training for a hand-grip test.
"Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers."
PMID: 9059905 [PubMed - indexed for MEDLINE]
Gist: BCAA's allowed wrestlers greater decreases in body fat while maintaining a high quality of performance.
Whoever was harping on BCAA's, I'm willing to bet was an anti-supplement nutbar.
The lesson of the post is: Eat your BCAA's, kids!
Hope this helps!
Christopher93 | |
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| Post Workout Meal to Shed Fat
Posted: 5/17/2008 11:41:30 PM | Gist: BCAA's help repair muscles, control insulin, and enhance glycogen replenishment.
That's me.
Whoever was harping on BCAA's, I'm willing to bet was an anti-supplement nutbar.
Harsh, but funny. I wouldnt call him a nutbar, I prefer the term 'individualist', lol. | |
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| Post Workout Meal to Shed Fat
Posted: 5/18/2008 4:44:01 AM | People are so Mis-informed!!!!!If you are hungry, post workout...your body is telling you that your hungry...lean protein will help...Big time!!!! and you will be refueling your muscles and your body and you will still lose weight and gain lean muscle...
...Yes drink water, while your working out ...and after, and before...!
...Yes...PLAN YOUR MEALS...EAT SOME LEAN PROTEIN AND FIBER 30 MINUTES BEFOREE YOU DO CARDOIO/LIFT WEIGHTS...!!!!
If you can't do cardio with food in your stomache, then eat earlier, AND eat after...
LOOK at the whole picture of your nutrition, not just part of it!!!!! | |
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| Post Workout Meal to Shed Fat
Posted: 5/18/2008 10:16:26 AM | Thanks Icon! I'm not really all that big, but I've achieved a level of leanness where the definition is visible. At least on my upper half.
As for BCAA's, my POV is that yes, they are absolutely beneficial. However, I am not convinced that BCAA *supplements* are 100% necessary. I prefer to rely on the BCAA availability in high quality lean protein foods, and spend my money on fun stuff instead. Icon - maybe we've been hanging out with the same "nutbars". ;)
http://jn.nutrition.org/cgi/content/full/135/6/1591S
Despite the lack of strong evidence for the efficacy of BCAA supplements, athletes continue to use them. However, normal food alternatives are available and are almost certainly cheaper. For example, a typical BCAA supplement sold in tablet form contains 100 mg valine, 50 mg isoleucine, and 100 mg leucine. A chicken breast (100 g) contains ~470 mg valine, 375 g isoleucine, and 656 mg leucine, the equivalent of about 7 BCAA tablets. One quarter of a cup of peanuts (60 g) contains even more BCAA and is equivalent to 11 tablets. | |
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| Post Workout Meal to Shed Fat
Posted: 5/18/2008 10:29:52 AM | ^^^Baby got back!
I could never pull that off, but it sure looks good on you.
I love healthy nutbars, some of the craziest people I know will live forever, lol.
I discuss supplements because I am still experimenting with them. I dont discuss nutrition as much because I pretty much have that figured out. I eat real food, I promise! lol | |
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| Post Workout Meal to Shed Fat
Posted: 5/18/2008 11:16:13 AM |
For example, a typical BCAA supplement sold in tablet form contains 100 mg valine, 50 mg isoleucine, and 100 mg leucine. A chicken breast (100 g) contains ~470 mg valine, 375 g isoleucine, and 656 mg leucine, the equivalent of about 7 BCAA tablets. One quarter of a cup of peanuts (60 g) contains even more BCAA and is equivalent to 11 tablets.
True enough, but studies showing benefits to BCAA supplementation use at least 5-10 grams of supplement per day. That's in addition to BCAA's taken in the athletes' normal diet.
BCAA powder is where it's at. Tablets are a rip-off and a waste of time IMO.
I wouldn't go about megadosing on peanuts to get my BCAA's either, especially not when I'm trying to lean out.
A 50g serving of Planter's dry-roasted peanuts contains 24 grams of fat, 15 grams of protein (2.75 grams of BCAA), 8 grams of carbs, and 310 calories.
A teaspoon of BCAA's contains 5 grams of protein and 20 calories.
So taking BCAA powder (horrendously expensive in stores, go to www.superiornutraceuticals.com for cheap) nets you twice as much BCAA for less than 1/15 the calories. You get the same boost to protein synthesis without the boost to your waistline. 
Anyways, even in the article itself the author writes:
several studies in recent years have inferred an anabolic effect of leucine or the BCAAs on muscle protein breakdown and a stimulatory effect on muscle protein synthesis [see the article by Dwight Matthews (14) in this supplement for a review]. Very recent work suggests that leucine itself, not its metabolites, acts as a signal to stimulate protein synthesis (15). Furthermore, it has just been reported that coingestion of protein and leucine with carbohydrate stimulates muscle protein synthesis and optimizes whole-body protein balance when compared with the intake of carbohydrate only after a 45-min bout of resistance exercise (16). Thus, evidence is accumulating now that supports the commercial claims that orally ingested BCAAs have an anticatabolic effect during and after exercise. It is possible that BCAA supplements could also accelerate the repair of muscle damage after exercise, though evidence for this is not yet available (10).
One thing that always bothered me about academics is that they mix aerobic and anaerobic athletes under a single category of "athletes", as if they are the same animal.
I don't know about you, but I've never heard of aerobic exercise creating an anabolic stimulus in the body, so why would BCAA's enhance an anabolic response in aerobic athletes?
You do BCAA studies on anaerobic athletes, bodybuilders, and strength training, which DO give the body an anabolic stimulus and -- surprise, surprise! -- the BCAAs augment an anabolic response in the body.
Even in their own review of BCAAs they find evidence of anabolic benefit, then in their summary conclude that there is no evidence whatsoever. Well how about that? What can we really expect from the works of Professor Pencilnecks, their Monark ergometers, their "athlete" subjects, and our hard-earned tax dollars going to fund their tenure?
Christopher93 | |
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| Post Workout Meal to Shed Fat
Posted: 5/18/2008 12:26:15 PM | I realize that BP has the genetics for it and I don't.
I cant put on weight in a calorie deficit. If you dont have the genetics for it, and you dont have the testosterone, AND you're sensitive to creatine, how do you do it without gear? For me, its one or the other, people like me just dont do a bulk phase without getting really soft. It's too hard for me to cycle and I would never in a million years use gear. Even if I leaned out that much, I cant seem to build much mass. If I take any kind of break at all, I lose all my gains.
I dont know how the women do it.
Sometimes I welcome ketosis, no cravings. I never do that when I am clean, but it helps after a spontaneous binge. You think that's unhealthy? It feels ok. I never stay there very long. Just long enough to clean up my act.
I am so pissed about being injured. | |
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