I am looking for a suggestions on nutritional suppliments after my workouts. High carbo, High protein? I swim in the morning 3 days/wk, weights 2 days/wk. I eat a whole grain cereal before my workout. Does anyone suggest one of those protein or cabo drinks that are highly advertised, I never trust those adds. I was thinking some sort of protein supplement, but I don't need to bulk up my muscles, as I am a swimmer not a muscle head. I just want some sort of muscle recovery supplement. I go straight to work after my workouts, so I need something "on the go".
Any suggestions?
Here is what I have learned throughout the years.
Don’t buy from GNC. Any online store is cheaper. I occasionally find a local store that sells for the same price as one would find at online discounters.
Research has shown that before a weight workout, you want to consume about 15 grams protein and 30 grams of carbohydrate. Whey protein is the best, since it is absorbed very quickly. It will be in the blood stream within 30 minutes. It also tends to be the cheapest. I buy 6 pounds for about $25 at Sam’s club. GNC price would be in the $100’s. Milk is mostly whey protein, so a few cups of this pre workout is a good idea. Of try a scoop of whey protein with water and some fruit. I have seen a lot of mentions to the pre workout sports drinks as well. If you don’t feel like measuring out your own stuff these are an easy but expensive alternative. I never buy premixed protein drinks or energy drinks, they are too expensive. The most expensive protein and energy drinks are easy to mix yourself.
Post weight workout, you want to take in at least 40 grams of whey protein as well as ~ 100 grams of carbohydrate within 30 minutes. I saw a mention of 1-2 grams/kg in an earlier post for post workout carbs which is about right. If you miss this window, you will not recover as well, and your next workout won’t be as good. This carbohydrate should be “sugary” or high on the glycemic index. Post workout, you want an insulin spike. Insulin will take all the sugars and proteins into your muscles ASAP. I often drink a soda, Jelly on white toast, etc. along with my protein drink. This is not the time for whole grains.
Pre swim meals should not be sugar based. The quick rise in blood sugar will be followed by a rapid decline. That is not what you want for a long workout. It is better to have a balanced diet throughout the 12-24 hours pre workout so your muscles and liver have stored glycogen. If you want to increase the stores of muscle glycogen, make sure to have that sugary meal of at least 100 grams of carbohydrates within 30 minutes of finishing your workout. There is a bit of a super compensatory effect what you will not get if eating outside of the 30 minute window.
The post swim workout meal is much like the post weight workout. You do not need as much protein, but still get 20-30 grams. Carbohydrates are just as important. Sugary is good here too. You want your muscles to get in as much sugar as possible post workout to build up glycogen. Soda is not bad here. I have heard many say that they shouldn’t drink soda at all. I think that is way off base. Post workout is the best time. Any other time is probably not a good idea.
I saw the blurbs on chocolate milk. The chocolate just adds extra carbohydrate while the protein in the milk is just the right amount for a post swim workout supplement. Remember, 20-30 grams of protein post swim workout. That is equal to 2-3 cups of milk. 100 grams of carbohydrate, which is equal to about 3-4 cups of chocolate milk.
No fiber with post workout meals. Slows absorption or nutrients and lessens that insulin spike. Insulin is an anabolic hormone (builds things up). We want that post workout. Quick spikes in blood sugar help to get insulin in the blood stream which takes all the nutrients we need into cells quickly.
Here is what I have learned throughout the years.
Don’t buy from GNC. Any online store is cheaper. I occasionally find a local store that sells for the same price as one would find at online discounters.
Research has shown that before a weight workout, you want to consume about 15 grams protein and 30 grams of carbohydrate. Whey protein is the best, since it is absorbed very quickly. It will be in the blood stream within 30 minutes. It also tends to be the cheapest. I buy 6 pounds for about $25 at Sam’s club. GNC price would be in the $100’s. Milk is mostly whey protein, so a few cups of this pre workout is a good idea. Of try a scoop of whey protein with water and some fruit. I have seen a lot of mentions to the pre workout sports drinks as well. If you don’t feel like measuring out your own stuff these are an easy but expensive alternative. I never buy premixed protein drinks or energy drinks, they are too expensive. The most expensive protein and energy drinks are easy to mix yourself.
Post weight workout, you want to take in at least 40 grams of whey protein as well as ~ 100 grams of carbohydrate within 30 minutes. I saw a mention of 1-2 grams/kg in an earlier post for post workout carbs which is about right. If you miss this window, you will not recover as well, and your next workout won’t be as good. This carbohydrate should be “sugary” or high on the glycemic index. Post workout, you want an insulin spike. Insulin will take all the sugars and proteins into your muscles ASAP. I often drink a soda, Jelly on white toast, etc. along with my protein drink. This is not the time for whole grains.
Pre swim meals should not be sugar based. The quick rise in blood sugar will be followed by a rapid decline. That is not what you want for a long workout. It is better to have a balanced diet throughout the 12-24 hours pre workout so your muscles and liver have stored glycogen. If you want to increase the stores of muscle glycogen, make sure to have that sugary meal of at least 100 grams of carbohydrates within 30 minutes of finishing your workout. There is a bit of a super compensatory effect what you will not get if eating outside of the 30 minute window.
The post swim workout meal is much like the post weight workout. You do not need as much protein, but still get 20-30 grams. Carbohydrates are just as important. Sugary is good here too. You want your muscles to get in as much sugar as possible post workout to build up glycogen. Soda is not bad here. I have heard many say that they shouldn’t drink soda at all. I think that is way off base. Post workout is the best time. Any other time is probably not a good idea.
I saw the blurbs on chocolate milk. The chocolate just adds extra carbohydrate while the protein in the milk is just the right amount for a post swim workout supplement. Remember, 20-30 grams of protein post swim workout. That is equal to 2-3 cups of milk. 100 grams of carbohydrate, which is equal to about 3-4 cups of chocolate milk.
No fiber with post workout meals. Slows absorption or nutrients and lessens that insulin spike. Insulin is an anabolic hormone (builds things up). We want that post workout. Quick spikes in blood sugar help to get insulin in the blood stream which takes all the nutrients we need into cells quickly.
