2

votes

How long after a workout is it okay to eat fat?

Answered on August 19, 2014
Created January 07, 2012 at 6:40 PM

So I've been told that I should keep fat intake to a minimum PWO....so how long should one wait before eating something thats got fat in it? They say you should eat within 30/45 minutes PWO (protein and carbs, low or no fat). SO how much longer after that would ingesting fat not cause a problem?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 07, 2012
at 10:31 AM

If you're for optimal longevity, health, and insulin sensitivity, it's the exactly what you want.

2f6ef8ed84e943285c1386254d3c66ea

(195)

on August 07, 2012
at 09:48 AM

If you're for optimal recovery and performance gains then this advice is shit , to be blunt .

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:48 PM

@AndyM I found another post on Art's site about post workout **fat** meals: http://www.arthurdevany.com/articles/20101119 title is Adding Fat to the post-workout meal does not lower insulin sensitivity, "Of course it doesn't, but the fat-fearing assume it does. What the added fat does is to raise the intramuscular triglycerides." he points to "Adding fat calories to meals after exercise does not alter glucose tolerance. J Appl Physiol 97: 11–16, 2004. First published February 20, 2004; 10.1152/japplphysiol.01398.2003." Hope this helps.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:36 PM

@AndyM, sorry, what's confusing about my answer, what can I clarify for you?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:27 PM

@Mash here's one instance, since it's a pay site: http://www.arthurdevany.com/articles/20101117 "I have said this so many times and been criticized as often. The meals you eat after a work out fundamentally alter its effects, for days. The post workout energy deficit makes you burn fat. The post workout carbohydrate restriction increases you insulin sensitivity. Both are what you work out to accomplish. Why mess it up with a protein-carbohydrate shake or muscle booster?" he then points to this paper: J Appl Physiol (December 31, 2009). doi:10.1152/japplphysiol.01106.2009

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 08, 2012
at 10:54 AM

This really isn't a perfect answer by the way, it's barely an answer at all.

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 08, 2012
at 08:11 AM

i agree, thats not real food. who would eat a powder when a real egg can be eaten?

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on January 08, 2012
at 02:41 AM

Well, I've tried just about everything and nothing compares to whole milk IMO. Including real food, Protein Shakes, Coconut water, Creatine, berries in shake form, and all kinds of miss matched combinations. Never really noticed a difference. With milk I noticed a huge difference. I was anti Milk for over 2 years.

273729a18d2f18903815d2644a4d64de

(1683)

on January 08, 2012
at 01:06 AM

thats acutally how i got to this question....i asked about organic, grassfed whole milk PWO and someone said "nobody needs extra fat pwo" or something along those lines

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 08:40 PM

The snag of course being that most workout nutrition guidelines are based on a CW carb-metabolism diet, and I'm not sure even the stuff in Paleo for Athletes (which I'm mainly paraphrasing from) is all that robust. There's some rationale to it all, but still with the caveat that you shouldn't be working out that hard if you want optimal health.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:49 PM

Thanks, it's another thing I have added to my "research this" list.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 07:40 PM

As I understand it, if you're fully depleted of muscle glycogen, then they'll struggle a bit to recover. This isn't a problem ordinarily as it would just take a bit longer, but some people have a habit of overworking their muscles. There's some voodoo on needing the carbs to create an anabolic environment but I think the protein can do that perfectly well on its own. If you take the long view, with a good paleo diet and not over-training, there's no critical 'window' to achieve results. But there's no real point eating fat specifically after a workout, just eat when hungry.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:38 PM

Nevermind, see my answer below.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:36 PM

Found this article: Glycogen Depletion During Athletic Exercise. http://www.sagewoodwellness.com/Doc0006.htm

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:29 PM

I would also like to know, or do I have to join some magic circle first?

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:25 PM

Raydawg, do you have a link for Art's recommendation?

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:01 PM

Keeping fat intake low, for what purpose? I had not actually heard of this before. Is this in relation to recovery or preventing weight (fat) gain?

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 06:51 PM

The issue, I believe, is that it slows the digestion - delaying that oh so critical delivery of dietary nutrients to prevent your body imploding or something.

7c9f81d68c78de1a31eab9c91c17b4b8

on January 07, 2012
at 06:51 PM

Perfect answer.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 06:47 PM

Everyone knows, what more reason do you need?

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9 Answers

13
96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 07, 2012
at 06:48 PM

Sorry, but that's conventional thinking, probably started by the guys that sell protein shakes. You know, one before a workout, one after, $$$ profit. :)

Art De Vany recommends working out fasted so as to induce autophagy. I do an IF the day of workouts, and work out fasted, typical leangains kinda stuff 12pm-8pm eating window.

When working out fasted, we become insulin resistant so as to spare glucose for the few brain cells that need, as well as red blood cells. Because of this, he also recommends not eating for about an hour after the work out, so as to allow for autophagy and insulin resistance to be reset.

Fat does not have any effect on insulin, so that does not apply. I'm not sure why one would have issues with consuming fat PWO.

After heavy work outs, about 1 hr or so, I do eat a normal lunch, but move it towards some extra carbs from half a sweet potato, this replaces the lost muscle glycogen, so I don't feel like death until the next day.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:25 PM

Raydawg, do you have a link for Art's recommendation?

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 06:51 PM

The issue, I believe, is that it slows the digestion - delaying that oh so critical delivery of dietary nutrients to prevent your body imploding or something.

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 08, 2012
at 10:54 AM

This really isn't a perfect answer by the way, it's barely an answer at all.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:36 PM

@AndyM, sorry, what's confusing about my answer, what can I clarify for you?

7c9f81d68c78de1a31eab9c91c17b4b8

on January 07, 2012
at 06:51 PM

Perfect answer.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:27 PM

@Mash here's one instance, since it's a pay site: http://www.arthurdevany.com/articles/20101117 "I have said this so many times and been criticized as often. The meals you eat after a work out fundamentally alter its effects, for days. The post workout energy deficit makes you burn fat. The post workout carbohydrate restriction increases you insulin sensitivity. Both are what you work out to accomplish. Why mess it up with a protein-carbohydrate shake or muscle booster?" he then points to this paper: J Appl Physiol (December 31, 2009). doi:10.1152/japplphysiol.01106.2009

96440612cf0fcf366bf5ad8f776fca84

(19413)

on January 08, 2012
at 02:48 PM

@AndyM I found another post on Art's site about post workout **fat** meals: http://www.arthurdevany.com/articles/20101119 title is Adding Fat to the post-workout meal does not lower insulin sensitivity, "Of course it doesn't, but the fat-fearing assume it does. What the added fat does is to raise the intramuscular triglycerides." he points to "Adding fat calories to meals after exercise does not alter glucose tolerance. J Appl Physiol 97: 11–16, 2004. First published February 20, 2004; 10.1152/japplphysiol.01398.2003." Hope this helps.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 07, 2012
at 10:31 AM

If you're for optimal longevity, health, and insulin sensitivity, it's the exactly what you want.

2f6ef8ed84e943285c1386254d3c66ea

(195)

on August 07, 2012
at 09:48 AM

If you're for optimal recovery and performance gains then this advice is shit , to be blunt .

2
C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on January 07, 2012
at 08:50 PM

From my understanding,

The recomendation to avoid fat is to increase your insulin response from carbs. While fat does not have any effect on insulin it does slow down your insulin response when combined with carbs.

Blunting your insulin response, means your body would be less effective at replenishing burnt up glycogen.

So the normal recommendation is to avoid fat PWO and go with protein and carbs.

I followed it for a long time, than I read "The 4 Hour Body" and in short fat helped build more muscle PWO...

I don't know if either are right, I do know that drinking organic whole milk has kicked the shit out of sweet potatoes and steak for recovery and strength gains.But a lot of people recommend avoiding fat PWO.

273729a18d2f18903815d2644a4d64de

(1683)

on January 08, 2012
at 01:06 AM

thats acutally how i got to this question....i asked about organic, grassfed whole milk PWO and someone said "nobody needs extra fat pwo" or something along those lines

C1c86f42410cd4788bd9c5cf801dcd8f

(2246)

on January 08, 2012
at 02:41 AM

Well, I've tried just about everything and nothing compares to whole milk IMO. Including real food, Protein Shakes, Coconut water, Creatine, berries in shake form, and all kinds of miss matched combinations. Never really noticed a difference. With milk I noticed a huge difference. I was anti Milk for over 2 years.

1
1c67bc28f4e44bbb8770b86df0463df3

on January 07, 2012
at 07:27 PM

Eat real food pwo. No shakes, protein powders, dextrose, etc.

Cf4576cbcc44fc7f2294135609bce9e5

(3125)

on January 08, 2012
at 08:11 AM

i agree, thats not real food. who would eat a powder when a real egg can be eaten?

1
4d6aa1a676240b15dc569ff8ade0500f

(2546)

on January 07, 2012
at 06:42 PM

i've never heard this one before...what's the reasoning behind this?

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:29 PM

I would also like to know, or do I have to join some magic circle first?

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 06:47 PM

Everyone knows, what more reason do you need?

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on January 10, 2012
at 03:45 PM

I don't think it's avoiding fat PWO per se, rather prioritizing carbohydrate intake for refueling.

0
Cf4576cbcc44fc7f2294135609bce9e5

on January 08, 2012
at 08:08 AM

im no medical doctor. but im sure if you chased a big animal down that was exercise, and if you killed it im sure it was time to eat or you were on the menu for some other beast. i seem to be well adapted to eat after exercise genetically speaking. Although my mother cautioned against swimming after eating.

0
Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:28 PM

If I can piggy back on your question for further clarification.

I understand working out fasted reduces blood-glucose and thus increases the release and use of free fatty-acids as fuel by the muscles. During the low blood-glucose level the muscles are inhibited from using glucose and use fatty-acids instead. I understand when blood-glucose drops too low, glucagon is released to convert stored glycogen in the muscles into glucose to balance the blood-glucose levels again.

What is the beneficial purpose of ingesting carbs post-workout over fats, I guess to restore glycogen levels right?

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 07:40 PM

As I understand it, if you're fully depleted of muscle glycogen, then they'll struggle a bit to recover. This isn't a problem ordinarily as it would just take a bit longer, but some people have a habit of overworking their muscles. There's some voodoo on needing the carbs to create an anabolic environment but I think the protein can do that perfectly well on its own. If you take the long view, with a good paleo diet and not over-training, there's no critical 'window' to achieve results. But there's no real point eating fat specifically after a workout, just eat when hungry.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:49 PM

Thanks, it's another thing I have added to my "research this" list.

Ca2c940a1947e6200883908592956680

(8574)

on January 07, 2012
at 07:36 PM

Found this article: Glycogen Depletion During Athletic Exercise. http://www.sagewoodwellness.com/Doc0006.htm

Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 08:40 PM

The snag of course being that most workout nutrition guidelines are based on a CW carb-metabolism diet, and I'm not sure even the stuff in Paleo for Athletes (which I'm mainly paraphrasing from) is all that robust. There's some rationale to it all, but still with the caveat that you shouldn't be working out that hard if you want optimal health.

0
Dfada6fe4982ab3b7557172f20632da8

(5332)

on January 07, 2012
at 06:50 PM

If you're looking to minimise recovery time then there may be some value in avoiding fat PWO. Your 'window' is about 2 hours, but assuming you ate well in that time with carbs and protein then you are not going to be hungry for a while. Go back to fat for your next meal. Not that it causes a problem, but if you're hell-bent on working out really hard every day then you might not suffer quite as much if you take that approach.

-2
84668cd6e26e4b9ccda01c5bef397f60

on January 10, 2012
at 12:41 PM

well to eat fat the best time is after the workout. at that moment body gets warmed up and the fat can be burned to get the energy very easily.there are some best fat burning supplement i have added in the link that may also help you.

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