Answers (7)
1
There is a “metabolic window” that lasts for approximately 60 to 90 minutes after intense training when the body is highly receptive to nutrient uptake. During this time frame, you have the best chance of reducing muscle damage, maximizing exercise induced strength and muscle size by eating the appropriate amounts of carbohydrate and protein immediately after training. A Post workout shakes with at least 10 to 20 grams of protein, and 20 to 40 grams of carbohydrate is ideal approximately a (3 to 1 or 4 to 1 ratio)
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Instead of all this shake stuff, I prefer to eat whole foods! Ideally it is best to consume your protein and carbohydrates immediately following a exercise bout. The actual percentage is going to be a hard question to answer because goals will define the actual ratio. It is important to obtain protein to maintain a positive net protein balance. Also, it is important to replenish your glycogen stores. A great book regarding food is "Nutrient Timing" written by John Ivy which I highly suggest.
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I try to consume a liquid recovery drink of 0.8g/kg of carbs and 0.4g/kg of protein immediately after training. Sometimes it's just plain chocolate milk or a drink containing 20-25g fast digesting protein (whey) and 40-50g of a simple carb (gatorade)
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I got a thumbs down for my own personal answer to this question. Hey this works for me and I also take supplements as well but I am a highly active and competitive trainer. I am also over 50 and I might add in pretty good shape for my age so it works for me personally.
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Nancy Clark, MS, RD recommends that after intense cardiovascular (1+ hour) workouts that a person consume 0.5gm of carbohydrates per pound of body weight within the first two-hours post exercise "window" and repeat this during the second "window" which lasts 2-4 hours post workout. People who refuel this way have higher glycogen replacement than a person who delays eating.
It does not matter what source this carbohydrate comes from. It could be chocolate milk, juice, or cereal and a banana.
Formula: 150 lb x 0.5 grams carbohydrates = 75 grams
(300 calories of carbohydrates...which could just come from regular soda)
It does not matter what source this carbohydrate comes from. It could be chocolate milk, juice, or cereal and a banana.
Formula: 150 lb x 0.5 grams carbohydrates = 75 grams
(300 calories of carbohydrates...which could just come from regular soda)
0
If you are not lactose intolerant and do like dairy, good quality chocolate milk, since it is a liquid and absorbed faster which is important. It is not a junk supplement which may risk having sketchy ingredients and it is a 4:1 ratio carbohydrate:protein. I would consume within 30 to 90 minutes after completion of exercise, to help restore glycogen stores and the carbohydrates in chocolate milk are simple sugars. Be carful though, read the ingredients and make sure it is good quality and drink just enough for your needs. Just an idea....
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To build lean muscle after a moderately intense strength training workout; a balanced meal or recovery drink or bar should be approximately 25% lean protein, and 50% carbs.
