2

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Post workout intake for powerlifting

Answered on August 19, 2014
Created October 10, 2011 at 12:49 PM

I've been working on a basic strength training routine with the intention of moving to a powerlifting-focused training once I've outgrown it - currently it's basically SL5x5, except with all the 5x5 changed to 3x5 (deadlifts still 1x5) since the lower volume seems to work better for me.

I hear a lot about how it's important to get protein pretty much immediately post-workout. I don't do that, and while I seem to be progressing fairly well (I've added 120lbs to my squat so far and haven't stalled yet) I wonder if I might progress better if I started doing so.

I work out early in the morning - usually starting between 5:45 and 6:15 - because that's when I can. I work full time and if I wait until after work I make excuses about how tired I am and skip out. I work out, shower at the gym, then go to work. It would be impossible for me to head back home (10 mile drive) and cook a meal in the "magic half-hour," not to mention how much of a waste of gas it'd be to then head back to work after that...

As far as body composition goals, I'm aiming primarily for strength, so I'm not concerned about cutting/getting ripped. While I don't want to end up built like Ronnie Coleman (if only I had that problem...), I don't want to end up built like Zydrunas Savickas either. So I'd like a fairly clean source so as not to pack on more fat (I'm a bit overweight now, but not a lot).

Another issue is cost. I don't make a whole lot of money so I can't justify dropping $80 plus shipping on 30 servings of Primal Fuel. Ideally, my solution would be something fast to cook that I can make the night before and eat without heating (burger patties and white rice?), some kind of lower-cost mix from somewhere like True Protein, or maybe that Muscle Milk stuff they sell in huge sacks at Costco, if it's not crappy enough for me that I would need to avoid a couple scoops 3x/week. Whey protein has not caused me any problems in the past.

Any other powerlifters and wannabe-powerlifters here? What's your solution? If you take a protein shake, what's the composition?

Edit to add: My only intake pre-workout is water, black coffee, and multivitamin, D3 cap, and iron supplement.

9f54852ea376e8e416356f547611e052

(2957)

on December 08, 2011
at 02:59 PM

Martin Berkhan HIGHLY recommends having a big meal within an hour or two after a workout. Continuing the fast after the workout is not advised.

40449b985898b088a64660b40f329f0f

(951)

on October 11, 2011
at 02:56 AM

It does feel that way but probably because that's what you have always been told. It tool me a few weeks for me to not feel like my body was eating itself after training fasted. But as soon as I started seeing the progress I wanted, regardless of the protein right after, I realized it was in my head. However, I do drink BCAAs before and every two hours after until I break the fast as suggested in leangains.

2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on October 10, 2011
at 09:49 PM

Would definitely add some BCAA before workout. As already mentioned I think leangains.com is a great resource (although not paleo, you can easily adjust to fit).

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8 Answers

1
072fd69647b0e765bb4b11532569f16d

(3717)

on October 10, 2011
at 08:38 PM

I like FED's answer a lot. Your circumstances mirror mine quite a bit (i.e. working out at 0600; driving; shower; work), except I do a combined strength and CrossFit focus with several met-cons a week. I'm not always hungry post-workout but I've been adding in some protein via a shake (one scoop protein, frozen berries, 1/2 banana) in the car on the way to work around 0700. I usually have some chicken sausage and another starchy carb (e.g. canned pumpkin, spaghetti squash) at work around 0830. I don't gain weight easily and have not since starting the protein. My strength has marginally improved, but I'm not on a SL or Starting Strength program. I'm also 35 years old and have been working out and lifting for quite some time so I don't progress in a linear fashion.

It sounds like you've made quite a bit of progress. All you can do is experiment on your own to see what works best for you.

1
567737f39deaf15b233f88b9ae03dc11

on October 10, 2011
at 07:48 PM

Hard boiled eggs. 5 grams of protein per egg 54 calories per egg Relatively cheap. Can get old after a while, but so can everything else. Good luck!

1
Medium avatar

(19479)

on October 10, 2011
at 01:00 PM

My personal workout routine is based around powerlifting and Olympic lifting movements, and I find that I am able to train fasted or without immediate post-workout nutrition easier than when I was doing more CrossFit style training.

Nevertheless, you may benefit from the addition of BCAA pre-workout due to its protein sparing effects (chase 10-15gms of powdered BCAA with a big glass of water before you leave the house) and then having some pre-cooked food or a whey protein shake post workout.

The burger and white rice option sounds pretty good and it would be really cheap if you aren't worried about going for grass-fed, pasture finished beef.

Chicken legs/thighs and sweet potato would be another suggestion.

If you're more inclined to do a shake, Jarrow makes chocolate and vanilla whey protein powder that has only a little stevia in it (no artificial sweeteners or flavors) as well as an unflavored variety. They all mix well and taste about as good as whey protein can. Toss a couple scoops in a shaker bottle and you're good to go. A banana would be a cheap compliment to this option.

0
F1ccaeeeda710a46ce52faac0d33b397

on January 07, 2012
at 06:55 PM

I olympic lift 4 days a week and just mix my powders into a sweet potato, applesauce and cinnamon concoction. I take 5g Glutamine, 5g Creatine and 10g Leucine, scoop them into the mashed up mix and chow down. Sweet potatoes or Yams have worked best for me and can be cooked off in bulk. I often dont fancy any food after the gym but this seems easy to chow down and doesnt leave any nasty smelling shakers!

0
082bf04a7486991c5e573a66f1404b3e

on December 08, 2011
at 02:42 PM

I've only been doing paleo briefly, but here's my PWO shake (I'm same situation but train in the evenings after work :P)

60g egg-white powder 40g maltodextrin 40g dextrose 1 banana 1/4 cup frozen berries 2-3 tsp of dessicated coconut pint of raw milk tsp l-leucine 2 tbsp glutamine nutmeg to taste

= stick that in a blender for around 1,100kcal :)

I also take a bag of creapure with me and stick roughly 10g of that in there just before chugging it.

Hope that helps!

0
E040cb40de8ffe5cd38ae53a7ce5c598

on October 11, 2011
at 06:55 PM

I believe Robb Wolf recommends yam or sweet potato to restore glycogen. Add in a little protein and fat.

I avoid shakes and other non-food "foods".

0
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on October 11, 2011
at 05:15 AM

This is what I quite often have post workout, it works hot or cold and can be made in bulk well in advanced and frozen.

Obviously adjust the quantities to suit what you need...

500g ground beef, cooked with mixed herbs, 400g canned diced tomatoes, 2 Tbsp tomato paste. 500g sweet potato mashed, with salt, pepper & cinnamon.

I put this into a freezable container, meat first then sweet potato, it kind of makes for a pseudo shepherds pie, I find it really tasty.

I will also quite often include 600ml of raw milk with this (not sure if you do dairy or not).

So I can eat it cold in the car on the way to work. Or if I'm including the milk, I will drink that whilst driving, and as soon as I get to work pop the meat & sweet potato in the microwave and then eat it hot.

0
4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on October 10, 2011
at 08:27 PM

I'm in the same boat in that I lift fasted in the morning and want to start the Lean Gains IFing approach where I wouldn't have my first meal until noon. I've heard Purple Wraath is a good BCAA supplement that I'm considering trying. It's about $50 for a 90 serving tub.

I'd love to find some other solution that doesn't involve protein powders, but it seems like it's counter-productive to lift in the morning and not get any protein for the next 5 hours.

40449b985898b088a64660b40f329f0f

(951)

on October 11, 2011
at 02:56 AM

It does feel that way but probably because that's what you have always been told. It tool me a few weeks for me to not feel like my body was eating itself after training fasted. But as soon as I started seeing the progress I wanted, regardless of the protein right after, I realized it was in my head. However, I do drink BCAAs before and every two hours after until I break the fast as suggested in leangains.

9f54852ea376e8e416356f547611e052

(2957)

on December 08, 2011
at 02:59 PM

Martin Berkhan HIGHLY recommends having a big meal within an hour or two after a workout. Continuing the fast after the workout is not advised.

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