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Thread: What to eat after workout?

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    God/dess 4everresolutions's Avatar
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    Default What to eat after workout?

    I'm getting back into working out frequently, but I'm still at the point where it completely burns me out. I usually work out in the mornings after breakfast, come home, snack, and nap till it's time to go to work.

    I have to start going to the gym right before work from now on, starting next week. I'm worried I won't be able to get my energy back up without that mid-morning nap. What's a smart lunch I can pack to eat after my workout before dancing? It has to be filling too - I can't eat at work, and I have to go 8+ hours without breaks. I tend to keep some rasin's or something quick in my locker though.

    Any help would be appreciated!



  2. #2
    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    Your post workout meal is arguably the most important meal of the day. Assuming you are doing weights and cardio, what you need to do is get a lot of lean protein, slow burning (low glycemic index) carbs, and also simple carbs immediately after your workout to support muscle glycogen stores.
    Maybe try this: right after your workout drink a protein shake with a simple carb source like Gatorade (you need the sugar right after a hard workout). Bring tuna, salmon or poached chicken breast in a ziploc or tupperware and eat that after you shower with a medium sweet potato or brown rice. Supplement with a salad for more carbs.
    At work avoid anything with a high glycemic index for snacks unless supplementing with fatty protein to avoid a sugar crash. That means stay away from raisins and other dried fruits. These will make you spike then crash in energy. In fact I just avoid them period. This is getting pretty long-winded, I hope it helps, if you want more info just PM me.

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    God/dess 4everresolutions's Avatar
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    Default Re: What to eat after workout?

    ^ Long winded is fine. This is just the answer I was looking for! Thank you so much.

    I always thought Gatoraid was 'junk'? But I'll pick up a case of the small bottles. Should I get the regular kind or the diet one?

    Also, I adore sweet potato and love salmon. For some reason I thought maybe I shouldn't eat a big meal or something? Relieved to see I can. I read in Cosmo I should eat something 'sugary'....I suppose this is why I don't take advice from Cosmo.

    Okay, so dried fruit is out. What would be something quick I can keep in my locker to eat when I feel like I'm starting to drag?



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    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    Gatorade could be considered 'junk' if you were to drink it at any time other than immediately post workout. And we're talking about a good heavy workout here, not just a half assed one. Your body needs the simple carbs and sugars immediately postworkout. Google 'muscle glycogen' and read. This is very important info, and will illuminate the roles of sugars and simple carbs that most people misunderstand. And remember, stack a protein source on top of the simple carb source. Chocolate milk is awesome as a post workout drink. I ALWAYS crash hard after a workout if I don't get sugars right after.

    And you need to rethink what a big meal actually is for you. You are not in a sedentary career---you are moving and dancing and in a physical occupation that is constantly burning calories. Calculate your lean mass and your calorie necessities per day versus your calorie expenditure, and you might find that you need to be eating more than you realize. The challenge is eating that amount clean, with balanced macronutrient ratios.

    And for locker snacks, basically stay away from anything with a high glycemic index. Keep cans of salmon and tuna in there, take cooked quinoa with you, avocados, yogurt....just google 'low glycemic snacks' and you'll get some ideas. Just remember to keep the snacks protein heavy with good natural fats, and non-refined carbs. I always keep some powdered meal replacements shake packets lying around in case of emergency as well.

    So in a nutshell, eat clean, eat constantly, and stay away from simple sugars except immediately after working out. And maybe look into supplementing with Tyrosine. I love that stuff. Apparently the Navy SEALS use it. It's awesome.

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    Senior Member rebecca1974's Avatar
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    Default Re: What to eat after workout?

    Quote Originally Posted by 4everresolutions View Post
    ^ Long winded is fine. This is just the answer I was looking for! Thank you so much.

    I always thought Gatoraid was 'junk'? But I'll pick up a case of the small bottles. Should I get the regular kind or the diet one?

    Also, I adore sweet potato and love salmon. For some reason I thought maybe I shouldn't eat a big meal or something? Relieved to see I can. I read in Cosmo I should eat something 'sugary'....I suppose this is why I don't take advice from Cosmo.

    Okay, so dried fruit is out. What would be something quick I can keep in my locker to eat when I feel like I'm starting to drag?
    what about trail mix from whole foods?

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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    Quote Originally Posted by AngelKing View Post
    I ALWAYS crash hard after a workout if I don't get sugars right after.
    It's weird... I ONLY crash after a hard workout if I eat soon/get sugars right after.
    Otherwise I feel good and energized.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    Quote Originally Posted by DesuvsDeath View Post
    It's weird... I ONLY crash after a hard workout if I eat soon/get sugars right after.
    Otherwise I feel good and energized.
    What are your workouts like? But yeah I am destroyed if I don't restore muscle glucose and get protein right after. Feels like I'm staring through everything....it sucks!

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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    Quote Originally Posted by AngelKing View Post
    What are your workouts like? But yeah I am destroyed if I don't restore muscle glucose and get protein right after. Feels like I'm staring through everything....it sucks!
    Uhh. It really depends.
    I run 10ks... so my workouts can be anywhere from 90 minutes on up depending on distance/whatever else I'm doing...
    So. It's running 6 days a week... 3 of those are running + weights.
    It's strange. While I'm working out... it feels like I'm working HARD. But once it's over... by the time I've showered and I'm ready to leave the gym I'm full of energy and ready to go!
    Unless I eat... and then I pass out for a 3-4 hour nap.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

  11. #9
    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    My workouts are pretty much opposite to yours. I am off season for jiu jitsu so my workouts are weights 4-5 days a weeks, with minimal cardio. And the weights are mostly big exhaustion level compounds with a few isolations thrown in there at the end. Not refueling after is one of the worst feelings for me. Since you're a runner, do you ever find use for those energy gel drinks while you're running? I've seen those long distance runners using them and always wondered if they worked.

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    Featured Member K Sweet's Avatar
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    Default Re: What to eat after workout?

    I'm a long distance runner, and when I was training for my half marathon I couldn't handle gatorade. It's just too syrupy, but doesn't it have corn syrup in it? There are other sports drinks that still will give you carbs and electrolytes. I'd go to a running store (not a sports store like Big 5) and pick those up, they saved me during my half marathon when my blood sugar got low!
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    Gatorade is pretty gross, but the powdered version is so economical! I basically rate my need for simple carbs after a workout a little higher than the source, but I am definitely curious about those long distance electrolyte drinks. I'll stop in at the Running Room and see what they have to say about those gels.

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    Default Re: What to eat after workout?

    i agree with angel's advice. but gatorade is gross. i like oj. choose whatever works for you. it needs to be easy to eat and to be more or less sugar. you could even gulp down a packet or two worth of sugar or honey. personally, i'd rather eat table sugar than drink corn syrup. and you don't even have to buy that stuff. just grab a couple packets on your next trip to starbucks. or almost anywhere really.
    -love everyone but keep them far from your soul-

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    God/dess 4everresolutions's Avatar
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    Default Re: What to eat after workout?

    I think I've decided on Chocolate milk or hot chocolate. I can buy my own packets and the hot water for tea is provided at the gym. I'm going to do as Angel first suggested and bring a well-rounded meal with me to eat at work (management has ok'd food in the DR as long as it's brought from home and not from a fast-food place).

    I'm going to keep low-glycemic snacks in my locked to eat half way through the night; I usually need a rest anyway. I like the sounds of Cottage Cheese + Cucumbers + sliced tomato, or hummus + red/yellow peppers....at least, those were some of the results that came up when I was researching lowGI snacks.

    Haven't looked up Tyrosine. What is it?



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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    Quote Originally Posted by AngelKing View Post
    My workouts are pretty much opposite to yours. I am off season for jiu jitsu so my workouts are weights 4-5 days a weeks, with minimal cardio. And the weights are mostly big exhaustion level compounds with a few isolations thrown in there at the end. Not refueling after is one of the worst feelings for me. Since you're a runner, do you ever find use for those energy gel drinks while you're running? I've seen those long distance runners using them and always wondered if they worked.
    I know a few people who swear by them... but they're just not for me.
    Honestly... these just sort of made me feel a bit tired and heavy like when you eat too soon before working out.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    God/dess shasta's Avatar
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    Default Re: What to eat after workout?

    I am a distance runner. I use gels if my long run is over 12 miles. In a race I use a gel at mile 8, and then as needed after that. They do work- there are just so many varieties, you have to find which ones you tolerate.

    I always take them with water.

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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    ^^^That may be part of the problem. I only do a half marathon 2x yearly... and other than that... it's not usually longer than a 10 mile race.
    What kind do you use?
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    Featured Member K Sweet's Avatar
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    Default Re: What to eat after workout?

    I like gels diluted with water too, easier to digest. And I wouldn't run more than 10 miles without taking one. When I did my half I felt tired after maybe... mile 8 or 9? Took a gel and felt way better! If you can go to a running store see if you can get samples and then try the different gels during your workout so come race day you'll know exactly what you need and won't end up with something that tastes like poo. Some gels are just awful. Has anyone tried sharkies or the Clif chews? They're really good but I don't want to risk chewing and running at the same time.

    Back to drinks, I wouldn't do sugar packets. They just replace sugar, not salt, and you need that too. Many of the sports drinks I mentioned do come in packets! They are really the best option, they replace electrolytes, bring up your bood sugar without using corn syrup, and they are easy on your stomach (so you can even take them while working out).
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    Electrolytes are important for sure, I've used pedialyte tons of times when I boxed or was training jiu jitsu for multiple hour sessions. Jeez you guys are actually making feel guilty about the corn syrup because I know how bad that shit is for you and I just take it out of laziness basically. Ok, off to look for an alternative!

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    Featured Member K Sweet's Avatar
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    Default Re: What to eat after workout?

    Hahaha I've never thought of pedialyte!

    If you're taking gatorade after a workout its not so bad... I just think the stuff is gross. And it does kinda remind me of when I'm somewhere and there's a fat guy sitting down drinking it, which is really gross/annoying. For athletes, my ass!
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    Dang... I'm like the only one who likes the taste of Gatorade, I think.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

  23. #21
    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    No, I actually don't mind the taste either! But I'm feeling bad about the corn syrup now!

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    God/dess DesuvsDeath's Avatar
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    Default Re: What to eat after workout?

    I haven't had any in so long it was before I read labels... so I never realized it had corn syrup in it.
    Quote Originally Posted by camille27 View Post
    i am losing my fucking mind and i really just want this chloroform dream because i think that would just get me right with jesus.

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    Moderator unbeleavable's Avatar
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    Default Re: What to eat after workout?

    OK after reading this post I went back & read the label on GA & there is no corn syrup in it..The reason I did this is because I like GA & never thought to look at the label. I only drink it while I train because of the dextrose..just a heads up.

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  27. #24
    Veteran Member AngelKing's Avatar
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    Default Re: What to eat after workout?

    All right!! Gatorade is back in the gym bag!

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    Featured Member K Sweet's Avatar
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    Default Re: What to eat after workout?

    Weird I looked it up on the website and it said it did! Sorry for the confusion folks! But still... there are better things than gatorade.
    Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.

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