What's Your Post-Workout Protocol?

[A-G]

For several years I had whey + dextrose + maltodextrin for my post-workout meal, but for the past several months I have been having whey + oats.

I am curious to know what each of you have for your post-workout meal and whether this changes when you are preparing for a show vs. your off-season.

I'd also love to hear from those of you who have experimented with both methods (simple carbs/complex carbs) and what, in your experience, worked best for your physique.

[SBT]

I do a little of both...

Powerade/protein immediately post workout, then...
Rice cakes/protein 20-30 minutes after that, then...
Sweet potatoes or oats or brown rice/chicken after that :)

[A-G]

I do a little of both...

Powerade/protein immediately post workout, then...
Rice cakes/protein 20-30 minutes after that, then...
Sweet potatoes or oats or brown rice/chicken after that :)

Thanks for answering, SBT! :) When you say "protein" I assume you are referring to a powder (whey)?

Do you keep Powerade in as your post-workout carb source when you are prepping for a show?

[bree marsh]

off season = 35g whey protein + 60-90g carb, usually fruit or juice and white bagel
on season = 35g whey protein + 30g carb from fruit....i usually cut out fruit 2-4wks before show, depending on how i look/feel.

just a side note, i keep fruit in my diet during contest prep, as well as dairy! many people cut out dairy (don't understand why!), but i feel it is extremely important! you really should NOT totally cut out a food group! but, different diets work for different people!

[A-G]

Thanks for replying, Bree! Is there any particular type of fruit juice and any particular type of fruit you eat post-workout, or do you vary the sources? Are they chosen based on their glucose/fructose/sucrose composition at all or do you base the choice on your own taste preference?

That's great to hear that you keep fruit and dairy in during contest prep. I am not training for a competition but am doing a cutting cycle and I've kept an apple in my breakfast and cottage cheese in my last meal every day and thankfully I continue to make progress--but it's sure easy to second-guess it when you hear so many people advising that those things should be cut out! So it's nice to hear that you are able to accomplish your goals while keeping those foods in your diet. :)

[Shelly]

offseason i have a pwo shake consisting of waxy maize, bcaas, glutamine, and sizeon (gaspari product containing creatine and some other stuff) then i have usually red meat or chx and rice or oats

onseason i remove that shake and i always have a protein and carb pwo

and i also keep fruit in all the way but its usually only a grapefruit or half of one.

[bree marsh]

Thanks for replying, Bree! Is there any particular type of fruit juice and any particular type of fruit you eat post-workout, or do you vary the sources? Are they chosen based on their glucose/fructose/sucrose composition at all or do you base the choice on your own taste preference?

That's great to hear that you keep fruit and dairy in during contest prep. I am not training for a competition but am doing a cutting cycle and I've kept an apple in my breakfast and cottage cheese in my last meal every day and thankfully I continue to make progress--but it's sure easy to second-guess it when you hear so many people advising that those things should be cut out! So it's nice to hear that you are able to accomplish your goals while keeping those foods in your diet. :)

oh yea, sorry.....i eat higher Glycemic index fruits like bananas, pineapple, raisins, or mango, then change it to apple, grapefruit or berries as it gets closer to show time because their GI is a bit lower! i continue to eat rice cakes and apricots on saturdays because that is usually what i eat during the show and i want to train my body. if i drink juice, it is usually a cranberry, pomegranate blend.

[SBT]

Thanks for answering, SBT! :) When you say "protein" I assume you are referring to a powder (whey)?

Do you keep Powerade in as your post-workout carb source when you are prepping for a show?

For my first show I did leave the powerade in (I use the powder though, NOT the drink already mixed because that has corn syrup and other trash in it) For my second show though, I used fruit just as Bree was saying and mostly did bananas/dates til about 6 weeks out, then I switched over to berries :) And yes whey protein is what I used as well!

Hope that helps!

[kip]

just a side note, i keep fruit in my diet during contest prep, as well as dairy! many people cut out dairy (don't understand why!), but i feel it is extremely important! you really should NOT totally cut out a food group! but, different diets work for different people!

you feel it is extremely important because it is

you need that little bit of fructose to keep leptin levels from bottoming out and thus promoting fat loss

and calcium promotes fat loss ... we all know that calcium supplements don't cut the cheese, errr i mean mustard, as well as dairy products ... of course most dairy products have unwanted macros and thus too many cals and have to be eliminated for that reason

[dvsness]

Offseason - protein + carbs - never garbage carbs like dex. I use Carb Component or occasionally oats or a banana.

Prep - protein only, except for leg day which is typically my refeed.

[Tami Bellon]

Simple carb immediately pwo - any kind off season - whole foods in prep, protein 20 minutes later.

[Powergoddess]

3 TBSP liquid amino acids and
2 glasses of white wine :p

[Shelly]

3 TBSP liquid amino acids and
2 glasses of white wine :p


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