Cyclist

Just curious on what people here though about your after workout nutrition. Coming from the endurance athlete train of though I've always carbed up after a workout. (All of my workouts include a minimum of 25 miles on a bike.)

Now that I am hitting the weights a bit more I've been doing both carbs and protein after a workout.

What do you guys do?

Salty22

you want a 3:1 ratio of carbs to protein roughly. portion size is upto you

xeberus

I usually just worry about protein.

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b00mknockout

Depends on your goals.

an endurance athlete? yup you're right

packing on some muscle (effectively)? the bodybuilder's approach would be whey(~40g) + carbs(~80g),
some bodybuilder's swear by dextrose, maltodextrin or WSM(corn flour) which are very quick acting carbs(spiking insulin).
Others prefer slower acting ones such as oats, weetabix, bread... some mix them up.
nothing is 'better' than the other, depends on your goals and whole diet. it is also person specific to some extent, so find out what works for you.

*The figures above are just examples of common proportions

davidm724

Good call boomer. It's good to see someone open-minded enough to consider someone's possible difference in goals, therefore leaving it up to them to figure out what will work for them. Take his advice Cyclist, most people would throw at you their routines that they swear by, which is obviously specific to them. Repped.

Back to the thread... My routine changes depending on my mood. Since I live in rural Alaska, I have a lot available very close to me. I run mountains, cycle my town (22mi. loop), and swim at least once weekly. If I don't feel like cardio, I'll lift at home, but no more than twice a week. So on avg. I do 2days lifting, 4days cardio of some sort, and rest one day.
My diet is all food at this point (no supps), and I keep it around 55% carbs, 20% fats, 25% protein. That's just what works for me, and I maintain at about 3000 calories per day.
Stay in tune with your own body. I think that's most important.

Cyclist

Yeah right now is an interesting period for me since I am back in the gym for the first time in years, and I really lost a lot of upper body strength.

I have to figure out how to combine my goals as an endurance athlete, outdoor junkie and martial arts all together in the gym and it's really been a head scratcher.

I experimented with protein only after one of my workouts and after an hour my body crashed completely. So far a good protein and carb load after a morning workout seems to help out, but I'll only know depending on the results after a few weeks on my new workout.

Salty22

i do weights and kickboxing, atm im halfway thru my weights and im gonna go inside and have a load of scrambled eggs and some porridge for my breakfast

b00mknockout

eat before and after, not during :S

Salty22

i meant after my workout, would have thought thats fairly obvious lol

b00mknockout

you are half way through your workout, and you're going to eat ... thought it was quite weird, tried convincing myself otherwise but your phrasing wouldn't let me.

do you work out on an empty stomach? if so, I recommend you having a similar meal to the one you are currently having after the workout, 1-2 hours before you start working out.