1

votes

Best way to eat after exercise to maximize your restitution.

Answered on August 19, 2014
Created April 09, 2012 at 7:33 AM

I always eat 100 to 200 grams, and lean meats and eat one to two apples immediately after training.

Does anyone use other models, and achieves good results?

That is, better to physical activity, lose fat and keep, or gain muscle mass.

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 10:27 AM

@Raydawg I've been talking with a friend of mine nutritionist of iron mans, triathletes and he's a paleo follower and writer. He told me that agave is similar than honey (talking about fructose) and there isn't a problem if you eat 20gr per day. He told me as well that he prefers honey because has polyphenols and immunoregulatory nutrients. I hope it helps. :)

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 08:37 AM

@Jeff. You are right about the protein, is not enough. I'm a beginner about al of this amounts of daily proteins, carbs, etc. I'm reading a lot now. Now i know i have to how much i have to. Thanks! :P (sorry for my english)

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 08:35 AM

@Raydawg. So... you don't eat proteins or grease? (Coconut,etc). just fruit?

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 07:51 AM

Agave has less glycogenic index than honey i think, but i'm not sure.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on April 11, 2012
at 08:48 AM

I'm happy to choose my poison. A little bit of sucralose a day can't do me an awful lot of harm. Coconut cream wise, here is AUS, a brand called ayam, 100% coconut extract. Legitimate as.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on April 09, 2012
at 01:30 PM

Also, 2 eggs is only giving you about 12g of protein. I'm a big fan of shakes but 4 eggs seems to work better for me. Or, post workout some meat seems more ideal.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on April 09, 2012
at 01:29 PM

raw honey is also WAY better than agave

06935be03aaa3cc589afb3b5e01268ad

(158)

on April 09, 2012
at 12:44 PM

@Dave S: Sorry, English is not my native language..

06935be03aaa3cc589afb3b5e01268ad

(158)

on April 09, 2012
at 12:38 PM

100 to 200 gram of chicken og fish, or lean red meat

A968087cc1dd66d480749c02e4619ef4

(20436)

on April 09, 2012
at 12:24 PM

Just return what you stole. And apologize. That should be restitution enough. Did I not understand the question?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 10:14 AM

Please avoid agave unless you really want a huge instant dose of fructose, it's not very different from pure high fructose corn syrup. You're better off with a banana or other fruit.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 10:09 AM

I find that BCAA's in bulletproof coffee works nicely, no need for evil stuff like sucralose, and no need for sweeteners, though I do throw in some vanilla extract, which has a little bit of negligible sugar. Sometimes it's cinnamon instead. Hopefully you're using the good kind of coconut cream, not the stuff meant for margarita mixex that has all sorts of weird ingredients. :)

77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 10:01 AM

100 to 200 grams of what?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 09:59 AM

Please avoid agave unless you really want a huge instant dose of fructose, it's not very different from pure high fructose corn syrup.

06935be03aaa3cc589afb3b5e01268ad

(158)

on April 09, 2012
at 08:54 AM

I will try that :)

06935be03aaa3cc589afb3b5e01268ad

(158)

on April 09, 2012
at 07:37 AM

and drink plenty of water... :)

  • 06935be03aaa3cc589afb3b5e01268ad

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6 Answers

best answer

1
5da4ab3498301a0d1dcfc0a15799a4da

on April 09, 2012
at 08:42 AM

What i do is drink a coconut milk shake with one or two eggs plus some cocoa (100% pure) and agave or stevia. It's a bomb!

cheers!

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 09:59 AM

Please avoid agave unless you really want a huge instant dose of fructose, it's not very different from pure high fructose corn syrup.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 10:14 AM

Please avoid agave unless you really want a huge instant dose of fructose, it's not very different from pure high fructose corn syrup. You're better off with a banana or other fruit.

06935be03aaa3cc589afb3b5e01268ad

(158)

on April 09, 2012
at 08:54 AM

I will try that :)

64433a05384cd9717c1aa6bf7e98b661

(15236)

on April 09, 2012
at 01:29 PM

raw honey is also WAY better than agave

64433a05384cd9717c1aa6bf7e98b661

(15236)

on April 09, 2012
at 01:30 PM

Also, 2 eggs is only giving you about 12g of protein. I'm a big fan of shakes but 4 eggs seems to work better for me. Or, post workout some meat seems more ideal.

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 08:35 AM

@Raydawg. So... you don't eat proteins or grease? (Coconut,etc). just fruit?

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 07:51 AM

Agave has less glycogenic index than honey i think, but i'm not sure.

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 08:37 AM

@Jeff. You are right about the protein, is not enough. I'm a beginner about al of this amounts of daily proteins, carbs, etc. I'm reading a lot now. Now i know i have to how much i have to. Thanks! :P (sorry for my english)

5da4ab3498301a0d1dcfc0a15799a4da

(45)

on April 27, 2012
at 10:27 AM

@Raydawg I've been talking with a friend of mine nutritionist of iron mans, triathletes and he's a paleo follower and writer. He told me that agave is similar than honey (talking about fructose) and there isn't a problem if you eat 20gr per day. He told me as well that he prefers honey because has polyphenols and immunoregulatory nutrients. I hope it helps. :)

best answer

1
Medium avatar

on April 09, 2012
at 01:54 PM

I eat 50 grams minimum of protein afterwards.

1
77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 10:02 AM

After the workout, I wont take in any calories for a while. I eat a high fat meal (all of my meals are high at) when I'm actually hungry which can be an hour or so after working out or maybe longer if I first have a short sleep after working out.
I believe that when the body says "sleep" I should sleep and when the body says "eat", I should eat. I would rather do this than force myself to eat or drink something that I don't really want yet just because some guy in a bodybuilding mag said it's a good idea.
I have never been able to get to grips with the idea of eating carbs to burn fat. Also this rush to take in more calories after a workout. When is the fat burning going to actually start if all these carbs keep pouring in?

0
246ebf68e35743f62e5e187891b9cba0

(21420)

on April 09, 2012
at 11:58 AM

I don't eat anything for two hours before or after my workout (ala Art DeVany). Breakfast is usually high fat, medium protein, and a smattering of carbs (bacon, eggs, taters). After a workout, I'll eat extra protein and aim for 60gm or better.

If it's 100-200 grams of protein postworkout (in addition to whatever you are eating throughout the day), I can tell you in my experience you might just be over-doing it. I might get 220gm total on workout days, and for two days after my biggest training day.

0
96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 10:06 AM

If you're trying to lose fat, you might want to try working out while fasted, as in a 16 hour IF - so that means, skipping breakfast, supplementing with BCAA on waking and before the workout, then avoiding food until at least an hour after the work out.

This will allow you to reset insulin resistance, and start autophagy as well.

You certainly can eat carbs after this window to replenish glycogen stores if you've had a high intensity workout, though you'd probably want protein in there too. If you skip the carbs and feel like zombie until the next day, you did need the carbs. :)

0
9bd33dab06ad6696b1b6a06aed818f05

on April 09, 2012
at 08:58 AM

I'm leaning out - Eating carbs in forms of some fruit (apple or banana), sweet potato and/or coconut water before a workout 30-60 mins prior on average.

BCAA with some rock salt in a shake after (sweetened with sucralose; bcaa without flavor tastes like poo)

And that is about it. Recover well and maintaining if not gaining strength.

Just remember paleo is not low carb by default and my honest opinion is that if your undertaking some form of high intensity training then adding some carbs on top of your trace carbs from vegies is needed. Doesn't need to be much, vary it with intensity and you will feel better physically and mentally. Have been down the low carb route, loading up on coconut cream to pump through workouts. Hard going and you get used to feeling flat. Doesn't pertain to your question but more for the benefit of other readers who come across this one.

BTW; steak and apples work for you?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on April 09, 2012
at 10:09 AM

I find that BCAA's in bulletproof coffee works nicely, no need for evil stuff like sucralose, and no need for sweeteners, though I do throw in some vanilla extract, which has a little bit of negligible sugar. Sometimes it's cinnamon instead. Hopefully you're using the good kind of coconut cream, not the stuff meant for margarita mixex that has all sorts of weird ingredients. :)

9bd33dab06ad6696b1b6a06aed818f05

(659)

on April 11, 2012
at 08:48 AM

I'm happy to choose my poison. A little bit of sucralose a day can't do me an awful lot of harm. Coconut cream wise, here is AUS, a brand called ayam, 100% coconut extract. Legitimate as.

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