Post-workout nutrition

I like dextros and whey.

I drink my post workout meal. 2 whey shakes, 15 min apart and a carb drink, plus 5 g glutamine, 5 g creatine, mixed into the shakes. I will eat something solid about an hour later. BY then im famished. Since its later in the day i usually eat breakfast...ie a nice big omlette.

Not doing your post workout nutrition correctly will hurt your gains. You should consume a protein/carb shake immediately after your workout. A half hour or so later you should consume a small meal of lean protein and hi GI carbs such as chicken and rice. Dont eat any fat as this will delay the digestion of the protein, which your body needs now.

I do exactly what BigWill does. There have many studies done to support what BigWill does for his post workout meal.

i never understood the part about "eating a solid meal 30-60 minutes after the liquid meal". usually if i have a simple ar+ whey shake after the workout i don't get hungry for at least another 3 hours. how can you guy eat a solid meal after just 1/2 hour of drinking all those calories like it was water?

It's hard but you just gotta suck it up and do it if you want to grow...

Because the whey protein is digested at usaully a max of one hour. When the whey and dextrose are done digesting, your leaving your protein craving body with no additional protein. Not very smart. I try to eat one hour after my post-work out routine, sometimes it turns into 1.5 hours just because dinner takes a while to cook sometimes. But you should definetly get a solid meal in ASAP after your whey and dextrose shake.

even if i don't feel hungry?

Originally posted by rocky i never understood the part about "eating a solid meal 30-60 minutes after the liquid meal". usually if i have a simple ar+ whey shake after the workout i don't get hungry for at least another 3 hours. how can you guy eat a solid meal after just 1/2 hour of drinking all those calories like it was water? Exactly. I have tried it and found eating my normal food (we're talking plenty of protein and carbs here) is more than enough. I do eat it about 20 minutes after training, any earlier and i don't want to eat, no point eating it if the body isn't ready to digest it yet. I get plenty of Amino's down me post-workout. Everyone is different. Dorian, who i follow a lot of what he does) does a post-workout shake, but Flex Wheeler used to do exactly what i do. Everyone is different is my opinion.......

Yep, bodybuilders diets arent about being hungry or not. Eat when you've scheduled yourself to eat. The fact that your not hungry, doesnt necessarily mean your post-workout shake is still digesting. Are you sure its totally comprised of whey protein, and not some caseinate or milk protein also? How many calories are in your shake, and are there any additional carbs in it besides dextrose and malto or maybe extra fat? Some of these things could lead to slower absorption. I go with a whey thats got minimal carbs and fat and get all my carbs from a powerade dextrose powder. Not that it matters, but Im always hungry about an hour after my shake.

Originally posted by rocky i never understood the part about "eating a solid meal 30-60 minutes after the liquid meal". Because if you dont eat a more solid meal soon after taking in the high GI carb/protein shake your blood sugar and insulin levels will crash. That equals a catabolic state.

Originally posted by BigWill Because if you dont eat a more solid meal soon after taking in the high GI carb/protein shake your blood sugar and insulin levels will crash. That equals a catabolic state. Yep exactly. Big Will, I have low glycaemic carbs one hour after the shake though, something like chicken and pasta. I do this as I figure I've had the insulin spike, now that will keep my blood sugar up

Originally posted by BigWill Not doing your post workout nutrition correctly will hurt your gains. You should consume a protein/carb shake immediately after your workout. A half hour or so later you should consume a small meal of lean protein and hi GI carbs such as chicken and rice. Dont eat any fat as this will delay the digestion of the protein, which your body needs now. This is what I do. My whey shakes have around 75 grams of protein and only about 20-30 grams of carbs.

Originally posted by rocky even if i don't feel hungry? How often a day do u eat bro? If u are eating 6-7 small meals a day..u should be relatively hungry all the time. If u are having a hard time eating on this schedule id say u are still eating 3 big meals a day...or some variation of this.