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-   -   best post-gym food? (http://www.mmaforum.com/training-nutrition/70990-best-post-gym-food.html)

niksarkozy 01-28-2010 11:39 AM

best post-gym food?
 
Ok so i go to the gym 5-6 times a week, and do cardio 4 times a week and do weights on different targets areas (alternating every other day and having a rest day or 2). after i get back from the gym i will typically have a can of mixed vegetables with mustard / branstons pickle and just eat it (i know it sounds mad ghetto but its delicious..lol) or just eat tuna with hot sauce / vegetables and an apple or something. i am trying to lose fat and build muscle (and it seems to be working...)

needless to say this gets kind of boring so does anyone have any other great post-gym food? please post your ideas here.

Qwertty 01-28-2010 12:21 PM

Directly after i have a protein shake with a scoop of orange gatorade mix(about 40g protein/30g carbs) Then like an hour later i usually have an egg or 2, almonds, grapes, rasins, whole grain bread, and pomegranate juice or tea with nothing in it. Refills you nicely and no empty calories. I also sometimes sub chicken or turkey for the eggs

harry45 05-20-2010 08:54 AM

It is good to take protein before or after gym. After gym you can have soy protein shake, chicken breasts, a whole bag of almonds or whole-wheat pasta or soba (buckwheat) noodles.
http://www.examplesof.com/food/

jycegrcia 05-22-2010 03:21 AM

I just keep it simple have the contents that's rich in carbohydrates and could provide some instant energy to have an effective work out, protein is also a good addition along with it and after the gym it's protein to help provide the nutrition to the muscles, this has helped a lot to build my body in a good shape.

HexRei 05-22-2010 03:35 AM

tuna with salsa is my old standby as well for post-workout protein loading, but fat-free cottage cheese with fruit is a great tradeup, not to mention DELICIOUS.

mroutdoorsman 05-22-2010 05:58 PM

Quote:

Originally Posted by harry45 (Post 1186915)
It is good to take protein before or after gym. After gym you can have soy protein shake, chicken breasts, a whole bag of almonds or whole-wheat pasta or soba (buckwheat) noodles.
http://www.examplesof.com/food/

Stay away from soy protein period end of story... Pre-workout you should have a single scoop (~25g) of protein and within 30-45min post workout you should have between 40-50g (2 scoops) and some quick carbs to replenish your body. A good practice is to add black strap molasses and a little honey to your shakes for carbs. Also adding flax seed and raw oatmeal isn't a bad idea either pre-workout.

Good post workout non shake food is chicken breast or tuna, veggies, nuts and fruits. Try and keep the meal higher in protein and lower in the veggies though.

The reason for no soy protein is it promotes estrogen production in the body which counters natural testosterone levels which is VERY counter-productive to strength gaining and recovery. Also soy protein is horrible in terms of bioavailabity.

Pre and Post workout stick with Whey or Beef isolates with a mix of casein sometimes post workout. Before bed or late in the evening intake casein more and its the slowest absorbing of the proteins and keeps your body working as it winds down and keeps your body in a metabolic state longer.

Qwertty 05-23-2010 05:29 PM

40-50g of protein is a little too much unless your doing some serious weight lifting. A scoop or half a scoop og whey(8-20g) is plenty for workout recovery. before i leave for the gym/class/exercise i have a banana and half a scoop of whey, and after a cup of raisins and another half scoop of whey. Raisins are also excellent post-workout because they neutralize acids, provide all natural carbs, fiber, and a few vitamins.

mroutdoorsman 05-23-2010 06:01 PM

Quote:

Originally Posted by Qwertty (Post 1188485)
40-50g of protein is a little too much unless your doing some serious weight lifting. A scoop or half a scoop og whey(8-20g) is plenty for workout recovery. before i leave for the gym/class/exercise i have a banana and half a scoop of whey, and after a cup of raisins and another half scoop of whey. Raisins are also excellent post-workout because they neutralize acids, provide all natural carbs, fiber, and a few vitamins.

The OP didn't specify workout goals so I was going off the basis of MMA conditioning and strength training based off of this being an MMA forum. Anyways if you are taking anything like BCAA the extra protein for sure wont hurt as it wouldn't in the first place but if money is limited could save money on tubs of protein.

recon6991 05-23-2010 06:32 PM

I think the OP said losing fat and gaining muscle was his goal. If thats the case your meals should be small and often, 5-8 meals a day to keep metabolism up (i know you didnt ask about that, I just thought it should be said). Post workout nutrition is very important as thats when you body really needs/wants food. As most have mentioned I would go with a protein shake, along with a good source of carbs. Within 30 minutes of working out I usually have ~75 grams of protein and ~40 of carbs.

Good luck with your goals

mroutdoorsman 05-23-2010 07:04 PM

Quote:

Originally Posted by recon6991 (Post 1188506)
I think the OP said losing fat and gaining muscle was his goal. If thats the case your meals should be small and often, 5-8 meals a day to keep metabolism up (i know you didnt ask about that, I just thought it should be said). Post workout nutrition is very important as thats when you body really needs/wants food. As most have mentioned I would go with a protein shake, along with a good source of carbs. Within 30 minutes of working out I usually have ~75 grams of protein and ~40 of carbs.

Good luck with your goals

Yeah I saw the lose fat and build muscle but didn't know if there were any more specific goals or targets. In the end though high protein diets with exercise work great for dropping body fat.


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