Is there a difference between "Post Work Out" (like a shake) and a "Post Work Out Meal"? I thought I've seen them used to mean different things, but it could be I just don't understand the lingo or abbreviations. If there is a difference, I get that PWO shake would be taken right after lifting, but how long after would be a PWO meal?
I have been drinking a protein shake that included carbs in it (Myoplex Lite which has a "blend of whey protein from concentrate and isolate, calcium caseinate, soy protein isolate, L-glutamine, taurine") after working out (both lifting and cardio). The shake is 180 calories, 1.5g fat, 20g carb (3g dietary fiber, 1 g sugar), and 25g protein.
After reading some of the diet journals, I thought I would try drinking a whey protein shake after lifting, but I'm not sure what to do about carbs with that shake. I don't totally understand the difference between complex and simple carbs, because I read that I should have simple carbs right after lifting, but I thought those would be more like fruit, but then I read don't eat fruit right after working out. And then is it okay to eat oatmeal right after working out, with the whey shake, but wouldn't that be a "complex carb"? Or a cereal? And then if cereal, how much sugar is too much (I was looking at "Unfrosted Miniwheats" or "Go Lean" or something)? Because wouldn't that sugar be a "simple carb" that would be good to eat? And most of those cereals have almost 50 grams of carbs per 1 cup of cereal (or less) with anywhere from 2-20 grams of sugar! So how many grams of carbs total do you want to aim for that post work out? Do you not want to eat a complex carb right after because it would take too long to digest?
And then, you only want to eat fruit within the first half of the day? What about bread, pasta, oatmeal (I love oatmeal)- only first half of the day as well? Then rely on vegetables and legumes for carbs the last half of the day?
I still have weight I want to lose (~15 pounds), I'm not in "maintenance" yet. The reason I started changing things up is because I was on a tight carb restriction, and starting to feel really dumpy and tired ALL the time. I had a bowl of oatmeal one day and totally perked up. And two weekends ago I went home, ate a bit more than usually did, and if anything I may have lost a little bit of weight or at least stomach looked a little better. I think I was just really depleted and not giving myself enough calories a day (I admit, I was going under recommended calorie allowance by a bit). And after reading one of Cassie's recent posts about calories (in "Goal Calories?" by RunnerKim), I decided I should probably up intake a bit.
And I'm finally acknowledging that I'm working pretty hard 6 days a week exercising (running and lifting), and that I need to adjust eating a little bit. I have recently added oatmeal, whole grain bread, quinoa, and a little fruit to diet (I had been relying solely on veggies and legumes for carbs). But I don't want to go overboard with the carbs and start gaining weight...
I think I'm over thinking it... Can I get some help pleeeeease? And I have read the "Read before posting" and just would like some clarification.
Thank you!
slightly confused about post work out food...
Moderators: Boss Man, cassiegose
- not really but you should have a post workout window that encompasses both of those
- i do a shake and cerial straight after training then solid protein, secondary carb source (bread) and veggies 30 - 60mins later
- if you've got carbs in your shake then you wouldn't need the cerial i have...i have a carbless whey
- cerial, potatoe, rice pasta, rice and liquid is best for after training for immediate absorption regardless off it's carb type
- aim for 50 - 75g of carbs straigfht after a wts day but the more wt you have to lose, the less you should have throughout the day but try not to skimp here
- basically yes...fruit in the am and veg/salad in the pm and those other carbs post workout...again depends on goals
- long term carb restriction will hardly ever work
- the extra food boosted your metabolism back up allowing you to burn fat again...if you go into starvation mode you'll only end up storing it
- yes you are overthinking it
www.uponlinetraining.com
- i do a shake and cerial straight after training then solid protein, secondary carb source (bread) and veggies 30 - 60mins later
- if you've got carbs in your shake then you wouldn't need the cerial i have...i have a carbless whey
- cerial, potatoe, rice pasta, rice and liquid is best for after training for immediate absorption regardless off it's carb type
- aim for 50 - 75g of carbs straigfht after a wts day but the more wt you have to lose, the less you should have throughout the day but try not to skimp here
- basically yes...fruit in the am and veg/salad in the pm and those other carbs post workout...again depends on goals
- long term carb restriction will hardly ever work
- the extra food boosted your metabolism back up allowing you to burn fat again...if you go into starvation mode you'll only end up storing it
- yes you are overthinking it
www.uponlinetraining.com
well ir depends on when you train...you don't need sugar 3 meals after you've trained
metabolism doesn't increase/decrease that dramatically either if it'sd working properly in the first place
www.uponlinetraining.com
metabolism doesn't increase/decrease that dramatically either if it'sd working properly in the first place
www.uponlinetraining.com