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Post Workout Nutrition

jerume

By jerume
in Diet & nutrition

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tomsammce Veteran member

tomsammce

Posted
Posted

No shit I used to hate on rakich but now that I train at the same gym I seen for myself that he's not just all shit talking. He walks the walk and genuienly knows what he is talking about..

The stuff he says does seem totally whacked to what you are used to hearing and I thought the same at first but after doing some reading and putting it to practise as an experiment iv found that it is quite true and I was wrong.

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Android Veteran member

Android

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So your saying there is no 'Anabolic Window' 1hr post training where you should take protein and carb meal or shake for growth? It's a myth? I have noticed Android eats nuts post training. What's your take on it bro.

Oh I ate nuts post-training becos I couldn't have a PWO shake close to comp time. After a workout plus 1hr cardio I crave anything as I drive home for dinner (within 1hr) so a dozen almonds were my thing...haha

I think Rakich should try and put on "excess" muscle with his belief in a single system suits all. I've been under 70kg for 28 years and lean and can agree that meal timings are irrelevant for that size. My lunches were pies and ice-cream and coke...but I don't go around telling everyone to copy me to stay lean. He also misunderstands the life of protein in the body, sure carbs can stay around for 36hrs, but protein is used or lost so for mass gaining you need it every 3hrs, that's regular timings. But as I said Rakich isn't mass gaining he has a natural sized physique so i agree with him that meal timings "for his goals" are irrelevant.

I mean if u gonna despite timings of nutrients which are taken for protein synthesis and anabolic effect u shud believe the same for gear, let's just pin Prop EOW instead lol

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tomsammce Veteran member

tomsammce

Posted
Posted
So your saying there is no 'Anabolic Window' 1hr post training where you should take protein and carb meal or shake for growth? It's a myth? I have noticed Android eats nuts post training. What's your take on it bro.

Oh I ate nuts post-training becos I couldn't have a PWO shake close to comp time. After a workout plus 1hr cardio I crave anything as I drive home for dinner (within 1hr) so a dozen almonds were my thing...haha

I think Rakich should try and put on "excess" muscle with his belief in a single system suits all. I've been under 70kg for 28 years and lean and can agree that meal timings are irrelevant for that size. My lunches were pies and ice-cream and coke...but I don't go around telling everyone to copy me to stay lean. He also misunderstands the life of protein in the body, sure carbs can stay around for 36hrs, but protein is used or lost so for mass gaining you need it every 3hrs, that's regular timings. But as I said Rakich isn't mass gaining he has a natural sized physique so i agree with him that meal timings "for his goals" are irrelevant.

I mean if u gonna despite timings of nutrients which are taken for protein synthesis and anabolic effect u shud believe the same for gear, let's just pin Prop EOW instead lol

iv put on muscle and lost bodyfat using this system. strength is decreasing but that is normal with a 5-6kg decrease in bodyweight still strong though. comparing that method it to a method of gear is just stupid...

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tomsammce Veteran member

tomsammce

Posted
Posted
So your saying there is no 'Anabolic Window' 1hr post training where you should take protein and carb meal or shake for growth? It's a myth? I have noticed Android eats nuts post training. What's your take on it bro.

i have one of my meals after my workout yes. i have 2 bananas, 6 whole eggs and 4oz of chicken breast which gives me

56.4g Carbs

34.8g Fat

74.2g Protein

835.6 Calories

you gotta have some common sense with it obviously, common sense isnt all too common though it seems.

it suits me as im not into all this religiouly eating as soon as i step foot into the gym reception after finishing my workout and my life isnt ruled by eating every 2-3 hours. i dont go around preeching it to people cause i dnt really care what they do, but iv tryed both ways and personally this is much better.

try it before you slag it, or slag it then try it like i did lol

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Android Veteran member

Android

Posted
Posted
So your saying there is no 'Anabolic Window' 1hr post training where you should take protein and carb meal or shake for growth? It's a myth? I have noticed Android eats nuts post training. What's your take on it bro.

Oh I ate nuts post-training becos I couldn't have a PWO shake close to comp time. After a workout plus 1hr cardio I crave anything as I drive home for dinner (within 1hr) so a dozen almonds were my thing...haha

I think Rakich should try and put on "excess" muscle with his belief in a single system suits all. I've been under 70kg for 28 years and lean and can agree that meal timings are irrelevant for that size. My lunches were pies and ice-cream and coke...but I don't go around telling everyone to copy me to stay lean. He also misunderstands the life of protein in the body, sure carbs can stay around for 36hrs, but protein is used or lost so for mass gaining you need it every 3hrs, that's regular timings. But as I said Rakich isn't mass gaining he has a natural sized physique so i agree with him that meal timings "for his goals" are irrelevant.

I mean if u gonna despite timings of nutrients which are taken for protein synthesis and anabolic effect u shud believe the same for gear, let's just pin Prop EOW instead lol

iv put on muscle and lost bodyfat using this system. strength is decreasing but that is normal with a 5-6kg decrease in bodyweight still strong though. comparing that method it to a method of gear is just stupid...

You've likely also been bigger than you are now so you are hardly pushing the boundaries for new growth with this concept and you're taking gear.

Hardly a poster-boy for this concept dude, the natty's will be wondering why they aren't gaining muscle and losing fat like you. (you say you put on muscle and lost fat with this system, perhaps include the ancilliaries list as well would help natty's achieve the same...T3, Clen...yada yada)

But on a serious note Tom, if it suits your goals sweet as it's working for you, really proud of you man, keep up the good work.

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  • 2 months later...
Username Junior member

Username

Posted
Posted

sorry for hitting up an old topic but just incase there's a few people who think:

dextrose + protein powder = cheap easy mass gainer that i can take whenever and still keep healthy

please consider oats + protein powder, it's still cheap / easy and a fair bit better on your pancreas since no simple sugars and all

obviously if your goal is to cause an insulin spike pwo you can just add dextrose to that shake :)

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  • 1 month later...
severe Senior member

severe

Posted
Posted
post workout is just a protein shake without a meal all good?

I have been having this with like 4 tea spoons of tuna

In End of Days, Arnie added beer and pizza. You are nearly as awesome, nearly...

and Poundstone has a chicken shake. Just chicken and water, blended.

Heard the 'Tuna and Orange Juice' is another hit.

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veasel New member

veasel

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If you're trying to raise insulin levels to help transport protein into the muscles, fructose is not your best choice.

It's my understanding that fructose does NOT raise insulin levels (or at least, not like the other sugars) and it's more likely to be stored as fat.

Because fructose does not stimulate insulin secretion from pancreatic ß cells, the consumption of foods and beverages containing fructose produces smaller postprandial insulin excursions than does consumption of glucose-containing carbohydrate.

...

In addition, fructose, compared with glucose, is preferentially metabolized to lipid in the liver.

http://www.ajcn.org/content/76/5/911.full

So yes, dextrose or glucose would be my pick of PWO sugars. :nod:

Also and lactose to the list, it's metabolised into glucose (If you’re not lactose intolerant)

Fructose and sucrose are very useful for replenishing liver glycogen however, after high intensity cardio.

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JOSEF RAKICH Member

JOSEF RAKICH

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Posted

Meal frequency and nutrient timing is all IRRELEVANT for improving body composition..

Eat whenever and however you want with any foods of your personal preference. The only thing that matters is hitting your macronutrient targets/requirements and overall calories.

You don't need to spike your insulins levels or all that other herp derp.

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nate225 Veteran member

nate225

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Posted
Meal frequency and nutrient timing is all IRRELEVANT for improving body composition..

Eat whenever and however you want with any foods of your personal preference. The only thing that matters is hitting your macronutrient targets/requirements and overall calories.

You don't need to spike your insulins levels or all that other herp derp.

I know your approach works for you re: body composition JR, but just to re-focus the OP was commenting on feeling shit after training, thus nutrient timing (either prior or post workout) is highly relevant. See OP below.

Hi Guys

I need help with my post workout nutrition regime, I know my problem is probably low blood sugar and was wanting your tips and ideas on how too combat the discusting feeling i get post workout.

...........

Around 7:00pm I sometimes get the shakes,and just wanna sleep, I realise My body has had an intense workout etc,but was just wanting too know if there's anything too add too my post workout nutrition such as dextrose too help with my blood sugar levels.

As an aside JR - do you know of any high level bodybuilders that share your philosophy (IIFYM, nutrient timing, regular small meals not impt)?

I'm not saying it wouldn't work, though others here have suggested it's probably not a winner for competitive BBers??

For the record I share some of your views on IIFYM.

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BeastBuilder Senior member

BeastBuilder

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Posted

I've never been in single digit body fat ever so take this for what it's worth but being below 10% at 70-80kg is completely different from being below 10% at higher weights I'd imagine so you would have to be a bit more strict with nutrient timing etc to hold say 100kg and 10%, nutrient timing be irrelevant for where you're at atm but later on I believe it'll play more of a role

Just my 2c

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