Tim & Vets, Postworkout Nutrition While Dieting???

[AlphaMale]

I'm sorry to bother you again, but I wanted to know if you answer another question for me. I'm looking to get in the best shape of my life(6-8% bodyfat). In YOUR opinion, which is better to use after a weight training session while dieting?? Whole food like 1-1 1/2 cups of White Rice & 8-10oz of Chicken Breast?? Or something along along the lines of 1/2 cup of Dextrose and 2-3 scoops of Whey Protein Powder?? Or a combo if both, 1-1 1/2 cups of White Rice and 2-3 scoops of Whey Protein Powder?? Let me know what you think. I'm putting together my diet using www.fitday.com.

[Mystic79]

I'm not a vet, but Tim has a kick ass diet that I just started. Today I did my legs, and after my workout I had :

1 can of tuna
1 medium baked potato
1 salad with fat-free/sugar-free dressing
1 glass water

[Tim Wescott]

Alpha Male, Not a bother at all.I`m always glad to help out if I am able to.

Post-Workout nutrition is quicker if it`s in liquid form.Therefore you want a quick digesting protein like whey,and a fast digesting carb like dextrose,Gatorade powder,or Tang breakfast drink powder.
Take in between 30-50 grams of protein, and the same for carbs.
For a guy your size, the latter scenario would be better(50 gms. each).

As far as eating solid food goes PW, I haven`t used protein powder in over a year now, and I`m doing just fine without it.
You supposedly have a two to three hour window of opportunity to take advantage of the PW meal.

This time amount varies depending on who you talk to.

Personally, with no protein powder being used, I eat tuna, or chicken, with a baked potato, or white rice, since it digests faster than brown rice, which is better from a nutritional standpoint, but digests slower.

If you choose the liquid route, eat a full meal of protein and carbs in solid food form, an hour or so after the drink.

If you go the solid food route, just eat again in 2.5-3 hours as you would/should normally.

Always avoid fats at the PW meal, as this slows the digestion, and what you are trying to acheive is getting protein and carbs to the depleted muscles as fast as possible.

[AlphaMale]

Tim said:

Alpha Male, Not a bother at all.I`m always glad to help out if I am able to.

Post-Workout nutrition is quicker if it`s in liquid form.Therefore you want a quick digesting protein like whey,and a fast digesting carb like dextrose,Gatorade powder,or Tang breakfast drink powder.
Take in between 30-50 grams of protein, and the same for carbs.
For a guy your size, the latter scenario would be better(50 gms. each).

As far as eating solid food goes PW, I haven`t used protein powder in over a year now, and I`m doing just fine without it.
You supposedly have a two to three hour window of opportunity to take advantage of the PW meal.

This time amount varies depending on who you talk to.

Personally, with no protein powder being used, I eat tuna, or chicken, with a baked potato, or white rice, since it digests faster than brown rice, which is better from a nutritional standpoint, but digests slower.

If you choose the liquid route, eat a full meal of protein and carbs in solid food form, an hour or so after the drink.

If you go the solid food route, just eat again in 2.5-3 hours as you would/should normally.

Always avoid fats at the PW meal, as this slows the digestion, and what you are trying to acheive is getting protein and carbs to the depleted muscles as fast as possible.

Tim, I was thinking of going the combo with 1 cup of White Rice & 2 scoops of Whey Protein. I used to use 16oz of Grape Juice & 2 scoops of Whey Protein 3 years ago when I use to work out. But, that was when I was trying to add weight. I'm REALLY focusing on getting lean, so I want to use whole food.

[Tim Wescott]

That will work! Obviously dextrose being mixed into the shake would be faster but I see nothing wrong with the rice and in the long run I doubt if it would hurt you or hold you back at all.

Remember a lot of natural bodybuilders as well as pros back in the day knew very little about the fairly new concept of PW nutrition.
They just trained and went home and ate good,still achieving good if not great results.

I`m not trying to downplay the importance of a good PW meal,but I am saying that I think a lot of people put TOO much stock in it.

For example,if you eat an hour after training instead of 5 minutes after training,does that means the workout was a waste?

I doubt it very highly!

Just eat as soon as you can, and don`t stress too much,more importantly is having the diet spot-on, and being consistant with it.


Good luck bro, and keep us posted on your progress.

[Maximum6]

I keep hearing POST work out nutrition is THE meal i must need. But i workout so late......4pm -7pm. Possibly 6pm tomorrow..because it is so hot outside. What are your thoughts of Post workout nutrition at this time...and Fibrous carb after wards...because it is so late.

[Tim Wescott]

Max, Tha carbs ingested after training are better utilized by the body at this time.

Most likely they will be used to replenish glucose and glycogen and not stored as fat no matter what time of day you train.

I wish it would get hot here in upstate NY ,thuis weather sucks.
Cool and rainy!

[Maximum6]

but is it okay to have veggies for fibrous carbs instead of complex carbs after HIIT ....cause like i said before i work out late...especially during school time. Once school is out..i try to workout in the morning.