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Post workout meal - Fat and carbs?

Answered on August 19, 2014
Created December 09, 2010 at 5:33 PM

When I was bodybuilding the big theory was that you had a 30 minute window to injest a higher carb amount, however, it was important to keep your fat as low as possible. The theory was that high fat content would slow down how quickly the carbs and protein would actually restore glycogen.

I know Robb agrees with the "window" but he really never talks about the fat/carb ratio post workout. Any thoughts?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 25, 2010
at 12:03 AM

why not just precook and bring with you to the gym? I bring in some baked and chilled sweet potatos and some sliced chicken or turkey breast and get it down within 15 min - 30 min PWO.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 10, 2010
at 06:22 PM

From what I've read it seems that carbohydrate in the PWO window is only to restore glycogen ASAP, like in a situation where you would have to access that glycogen again shortly, like within the next 12 hours. For me, and I'd wager most of us, that is not required. Thus I personally only eat protein and fat in the PWO window, and that is only because I'm lifting big and heavy now, inflicting damage on the muscle.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on December 09, 2010
at 06:38 PM

Depends on what you're doing. What I do is take a post workout carb/whey drink roughly 30 minutes after the heavy duty exercise, and then a small meal an hour after that. Your 10 to 15 minutes shouldn't matter (unless you're making a 10 course meal).

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5 Answers

2
79dc72ae737b9cd3adf58bd4662123c2

(120)

on December 10, 2010
at 06:03 PM

Mark Sisson did a post on Muscle Building and Carbs, here. And here you can read Robb Wolf's article on the same thing.

0
1c67bc28f4e44bbb8770b86df0463df3

on September 19, 2012
at 01:00 AM

There is no reason to consume high carb and fat together (fat in any appreciable quantity), that is the worse possible combination of macros to be consumed at the same time (with some VERY SMALL exceptions) and totally and completely unnecessary post workout. All you need pwo are carbs and some protein and thats it.

0
68294383ced9a0eafc16133aa80d1905

(5795)

on September 19, 2012
at 12:33 AM

It depends on your goals. Right now, I'm trying to build. I train in the morning and usually don't eat again until evening. It's difficult to get the calories in only 2 meals. I've noticed that a post-workout Whey Protein shake goes best with some raw eggs thrown in. I've found this gets my calories up for the day. It's also far easier, cheaper and more efficient than other high-protein/fat sources like Whole Milk, which I generally don't get as often.

0
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on December 09, 2010
at 06:35 PM

My understanding of the process is not that fat slows down the glycogen per se. Rather, it's that it slows digestion and delays the protein and carbs getting into the body and broken down and available for use for glycogen and damage repair.

So (totally pulling numbers out of the air here), let's say you get no fat, and it digests and is available in 15 minutes. You take fat, and it digests in 30-45 minutes.

That said, remember, this is the thought process for bodybuilders looking for the most efficient/optimal methods to build muscle now. In the past, they drank tons of whole fat milk and got bigger too. So it won't totally sabotage you to get fat in post workout. Just isn't necessarily optimal.

0
10499861d28ea34b717e1f3f84d115d9

on December 09, 2010
at 05:51 PM

Personally I find that I have adequate body composition, performance and recovery when I ingest a higher amount of carbs along with a moderate amount of fat.

The time window however seems a bit difficult to achieve. It takes me about ten to fifteen minutes to simply get home post workout let alone prepare a meal.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on December 09, 2010
at 06:38 PM

Depends on what you're doing. What I do is take a post workout carb/whey drink roughly 30 minutes after the heavy duty exercise, and then a small meal an hour after that. Your 10 to 15 minutes shouldn't matter (unless you're making a 10 course meal).

667f6c030b0245d71d8ef50c72b097dc

(15976)

on December 25, 2010
at 12:03 AM

why not just precook and bring with you to the gym? I bring in some baked and chilled sweet potatos and some sliced chicken or turkey breast and get it down within 15 min - 30 min PWO.

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