1

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Pre/post workout meals

Answered on September 12, 2014
Created April 22, 2013 at 11:53 PM

I'm a student in high school and I don't have the money to afford a Crossfit gym, so I go to another, cheap, gym and make due there. I also have tried to convert to a paleo diet and all of my meals are paleo mostly.. Something other high school kids don't understand.

I need help with a list of healthy post workout meals/food, and every post workout meal I eat a lot of meat, but the high carb part of the meal confuses me. I'm not sure what I can eat that is high carb, and I have just been eating veggies like brussel sprouts, carrots, broccoli and I eat a lot of fruit like apples and strawberries. Can anyone help me with a list of foods they eat after their workouts that reflect a high carb and protein meal?

Thanks

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:16 AM

I personally like tubers, I'm under the impression they spike insulin more, so since your muscle cells become more insulin sensitive with exercise, it'd make sense to me to eat tubers. That being said, ripe bananas would be my next choice. If you want however to focus on fruits, I don't see any real problem with that, especially if you enjoy it. Ike I said though, my first choice of fruits would be a ripe banana.

Cac8adba7d9f29461618263031cf43d6

(5)

on April 23, 2013
at 12:47 AM

are the fruits like apples and bananas good to eat or should I find something else?

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3 Answers

2
Ca2c940a1947e6200883908592956680

(8574)

on April 23, 2013
at 08:55 AM

Ryan, there is some merit (it is thought so) to consume some fruit (fructose) post-workout with your starchy carbohydrate (glucose) allowing the majority of the carbohydrate to be shuttled to your muscles as glycogen. The reason for this is that fructose gets shuttled to the liver firstly, and once liver glycogen stores are full, the rest can be partitioned to muscle gylcogen. Liver glycogen is what you use to stabilise blood sugar, muscle glycogen is there as a ready energy supply for muscle contraction.

1 x Sweet Potato (3" dia):
Total Carbs.: 24 g
Fibre.......: 4 g
Starch......: 8 g
Sugars......: 7g (1 g Fructose, 4 g maltose, 3 g sucrose)

1 x Apple (3" dia):
Total Carbs.: 25 g
Fibre.......: 4 g
Starch......: 0 g
Sugars......: 20g (10 g Fructose, 0 g maltose, 4 g sucrose)

Now personally I have never done this, the only fruit I eat is normally a box of blueberries with double cream after dinner.

A normal non-carb loaded person may store 300-400 grams of muscle glycogen, another 50 or so of liver glycogen and 10 or so in the bloodstream as free glucose. So let???s say 350-450 grams of carbohydrate as a rough average. Lyle McDonald. http://www.bodyrecomposition.com

The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitiveve. We can fly nutrients into the muscle ???under the radar??? via a mechanism called ???non insulin mediated glucose transport???. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. So, what should ya eat? We actually want a starchy carb as our primary carb. Yams and sweet potatoes are great options as they are also highly nutritious. Fruit should be used sparingly in this meal if one is focused on optimized glycogen repletion as fructose refills liver glycogen first, and once liver glycogen is full we up-regulate the lipogenic activity of the liver and start down the road towards fat gain and insulin resistance. I know James Fitzgerald (OPT) has used a mixture of mashed sweet potato and apple sauce for PWO meal getting just a bit of hepatic (liver) glycogen repletion with the lions share going to the muscles. Sprinkle some cinnamon on top to enhance insulin sensitivity and you are set. Robb Wolf. http://robbwolf.com/2008/11/03/post-wo-nutrition/

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 22, 2013
at 11:56 PM

Sweet potatoes, potatoes, yams.

Cac8adba7d9f29461618263031cf43d6

(5)

on April 23, 2013
at 12:47 AM

are the fruits like apples and bananas good to eat or should I find something else?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 23, 2013
at 01:16 AM

I personally like tubers, I'm under the impression they spike insulin more, so since your muscle cells become more insulin sensitive with exercise, it'd make sense to me to eat tubers. That being said, ripe bananas would be my next choice. If you want however to focus on fruits, I don't see any real problem with that, especially if you enjoy it. Ike I said though, my first choice of fruits would be a ripe banana.

0
89985542ffc00c296552951369fe809a

on April 23, 2013
at 03:57 AM

I love roasted butternut squash (or any winter squash)! Not as high carb or calorie as sweet potatoes, yams and potatoes but I find squash to be far tastier!

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