How long do you wait to eat after a workout?

I dont do whey protein. I usually wait a full 1.5-2 hours before eating anything after my workouts to let me natural GH do it's work. Just wondering how everyone else approached this debate.

I do a protein drink and usually a banana immediately after. Then within about an hour a meal. Works for me.

I do a shake and 2 rice cakes as i get in my car from leaving the gym, then a full meal about 1 hr after.

Lately I've been having a shake (8oz liquid egg whites, 1 scoop protein powder) and 1/2 cup oats + a banana immediately after. However, the timing is only a matter of convenience.

Thought this was interesting. I've always worked under the philosophy that you have a short window of opportunity to "quickly" replenish stores after a hard workout. Works for me anyway.

How to Restore Glycogen: 7 Steps (with Pictures) - wikiHow

Be interested in your thoughts GB?

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Originally Posted by kelkel

Thought this was interesting. I've always worked under the philosophy that you have a short window of opportunity to "quickly" replenish stores after a hard workout. Works for me anyway.

How to Restore Glycogen: 7 Steps (with Pictures) - wikiHow

Be interested in your thoughts GB?

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There have been plenty of studies (credible ones at that) that have disproven the magical 'PWO window of opportunity' as most people have come to know it (i.e. eating within an hour PWO). These studies have proven beyond a doubt that, while protein synthesis increases PWO (as we all know), it actually continues to increase several hours PWO. In other words, the window doesn't shut 1.32433434 hours PWO. With that in mind, I could make the argument that a meal taken 3 hours PWO is more beneficial than one taken immediately.

Having said all that - there is absolutely nothing wrong with eating immediately PWO. As I said, I do so, and have for the better part of my lifting 'career'. Mainly, it's simply because i'm fcking famished after a good session and can't wait to eat! But the days of me freaking out because I missed a meal PWO (for whatever reason) are long over. There are very few workouts that will completely deplete glycogen stores in a single session (assuming reasonable and consistent daily carb intake), so that immediate 'need' for nutrients PWO isn't as crucial as we once believed. I'm fairly certain that for the most part, it's a bunch of hype perpetuated by supplement companies wanting to sell us their 'fast acting' protein and waxy maize or vitargo (when I can eat cheap oats) or whatever the latest and greatest the magazines (owned by aforementioned companies) are pushing at that moment.

I think the general lesson here is meal timing isn't nearly as important as a lot of peole think. What *is* important is actually eating and being consistent with your diet and training, hitting your caloric/macro goals each day, etc. Eat when it's convenient for you, just make sure you eat!

Maybe I forgot but for the majority of us who are just average recreational lifter why we need to restore them?

Quote:

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Originally Posted by kelkel

Thought this was interesting. I've always worked under the philosophy that you have a short window of opportunity to "quickly" replenish stores after a hard workout. Works for me anyway.

How to Restore Glycogen: 7 Steps (with Pictures) - wikiHow

Be interested in your thoughts GB?

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To add to the above: These days, I personally feel that preworkout nutrition is way more important than PWO nutrition. This, coming from a guy who's been training fasted as of late!! :)

But again, there is absolutely nothing wrong with kick starting the process immediately. Further, I tend to eat immediately PWO when fasting in an effort to blunt muscle breakdown, etc. since there is no preworkout nutrition and I'm most definitely running on fumes (and hormones, namely epinephrine/norpepinephrine).

Nevermind, questions answered! Thanks Gbrice

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Originally Posted by gbrice75

There have been plenty of studies (credible ones at that) that have disproven the magical 'PWO window of opportunity' as most people have come to know it (i.e. eating within an hour PWO). These studies have proven beyond a doubt that, while protein synthesis increases PWO (as we all know), it actually continues to increase several hours PWO. In other words, the window doesn't shut 1.32433434 hours PWO. With that in mind, I could make the argument that a meal taken 3 hours PWO is more beneficial than one taken immediately.

Having said all that - there is absolutely nothing wrong with eating immediately PWO. As I said, I do so, and have for the better part of my lifting 'career'. Mainly, it's simply because i'm fcking famished after a good session and can't wait to eat! But the days of me freaking out because I missed a meal PWO (for whatever reason) are long over. There are very few workouts that will completely deplete glycogen stores in a single session (assuming reasonable and consistent daily carb intake), so that immediate 'need' for nutrients PWO isn't as crucial as we once believed. I'm fairly certain that for the most part, it's a bunch of hype perpetuated by supplement companies wanting to sell us their 'fast acting' protein and waxy maize or vitargo (when I can eat cheap oats) or whatever the latest and greatest the magazines (owned by aforementioned companies) push.

I think the general lesson here is meal timing isn't nearly as important as a lot of peole think, what IS important is actually eating and being consistent with your diet and training, hitting your caloric/macro goals each day, etc. Eat when convenient for you, just eat!

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I strongly agree with all of this!!

PWO i eat when i get hungry.

7 steps to restore glycogen? I can do it in one.. (Eat carbs) :lol:

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Originally Posted by kelkel

I do a protein drink and usually a banana immediately after. Then within about an hour a meal. Works for me.

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can you prove it? :)

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Originally Posted by gbrice75

There have been plenty of studies (credible ones at that) that have disproven the magical 'PWO window of opportunity' as most people have come to know it (i.e. eating within an hour PWO). These studies have proven beyond a doubt that, while protein synthesis increases PWO (as we all know), it actually continues to increase several hours PWO. In other words, the window doesn't shut 1.32433434 hours PWO. With that in mind, I could make the argument that a meal taken 3 hours PWO is more beneficial than one taken immediately.

Having said all that - there is absolutely nothing wrong with eating immediately PWO. As I said, I do so, and have for the better part of my lifting 'career'. Mainly, it's simply because i'm fcking famished after a good session and can't wait to eat! But the days of me freaking out because I missed a meal PWO (for whatever reason) are long over. There are very few workouts that will completely deplete glycogen stores in a single session (assuming reasonable and consistent daily carb intake), so that immediate 'need' for nutrients PWO isn't as crucial as we once believed. I'm fairly certain that for the most part, it's a bunch of hype perpetuated by supplement companies wanting to sell us their 'fast acting' protein and waxy maize or vitargo (when I can eat cheap oats) or whatever the latest and greatest the magazines (owned by aforementioned companies) are pushing at that moment.

I think the general lesson here is meal timing isn't nearly as important as a lot of peole think. What *is* important is actually eating and being consistent with your diet and training, hitting your caloric/macro goals each day, etc. Eat when it's convenient for you, just make sure you eat!

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Great answer GB! You nutrition guys are the shit! In bold really sums it up for me, especially the consistent part. I've just always handled after workout nutrition that way out of habit and it seems to work for me.

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Originally Posted by bass

can you prove it? :)

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Got absolutely nothing to back it up with!

I love gbrice.

no homo, bitches. Don't even think about it, Kel...

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Originally Posted by austinite

I love gbrice.

no homo, bitches. Don't even think about it, Kel...

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I'm not thinking about it. You're already on defense.....

I live 5min from my gym. I drink a shake , start cooking and pig out as soon as I'm done cooking whatever I'm going to eat. Mostly because I'm just starving after I train rather than any kind of food philosophy.

I have no clue as to why I would or anyone for that matter wait to eat after their workout. Never have I heard this. I have even seen BB's eat in the middle of training. Now I don't get that but I've seen it and several times. Ya know if a guy trains twice in a day he goes home and eats and then rests and comes back and works out and back home to eat.

As far as myself when I was bulking I would eat just before like 1 hr before my actual workout and have a protein shake and a sandwich in the car to eat straight out from my workout. Sometimes I do the same whether I'm bulking or not. I do it more than not. I can't workout if my stomach is too empty. Remember this is my way and I don't plan to do different and it's good for me and I've never heard of waiting. be col man. ...crazy mike

Man this whole discussion has made me hungry :) !!!!! ...cm

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Originally Posted by gbrice75

There have been plenty of studies (credible ones at that) that have disproven the magical 'PWO window of opportunity' as most people have come to know it (i.e. eating within an hour PWO). These studies have proven beyond a doubt that, while protein synthesis increases PWO (as we all know), it actually continues to increase several hours PWO. In other words, the window doesn't shut 1.32433434 hours PWO. With that in mind, I could make the argument that a meal taken 3 hours PWO is more beneficial than one taken immediately.

Having said all that - there is absolutely nothing wrong with eating immediately PWO. As I said, I do so, and have for the better part of my lifting 'career'. Mainly, it's simply because i'm fcking famished after a good session and can't wait to eat! But the days of me freaking out because I missed a meal PWO (for whatever reason) are long over. There are very few workouts that will completely deplete glycogen stores in a single session (assuming reasonable and consistent daily carb intake), so that immediate 'need' for nutrients PWO isn't as crucial as we once believed. I'm fairly certain that for the most part, it's a bunch of hype perpetuated by supplement companies wanting to sell us their 'fast acting' protein and waxy maize or vitargo (when I can eat cheap oats) or whatever the latest and greatest the magazines (owned by aforementioned companies) are pushing at that moment.

I think the general lesson here is meal timing isn't nearly as important as a lot of peole think. What *is* important is actually eating and being consistent with your diet and training, hitting your caloric/macro goals each day, etc. Eat when it's convenient for you, just make sure you eat!

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Excellent answer as always GB!

To add a bit:

1) typical body building splits and even weight training in general does not fully deplete muscle glycogen. Usually the people who fully deplete glycogen stores are athletes, especially endurance athletes. Secondly, what is the significance of immediately replenishing the stores you did use if you only train once a day? Those who train 2x a day or have 2 events would benefit but not many of us lift twice in the same day. Whether we restore glycogen immediately post workout or 5hrs later is of little significance to us as a population, do what's convenient for you and as GB pointed out...CONSISTENCY.

2) the elevated protein synthesis response to training is not a 1hr window. The elevated response is up to 24hrs post exercise.

3) if you have a well balanced meal pre-workout (with carbs, fats, and protein), that meal will still be digesting up to 6+hrs later. Post workout nutrition becomes much less 'important' in this light.

Like GB I eat afterwards or have a shake bc training leaves me famished. I stopped freaking out about forgetting my shake at home (turned around 20min one time for forgetting it lol) and no more rushing to eat if time is limited. Convenience in dieting is extremely under-rated.

Good info in this thread. I don't feel worthy to post, but will anyway.

I still do fasted cardio, usually 45mins... drinking water.

Hit the lockeroom and drink a protein shake immediately after cardio and before hitting the floor. I usually bullshnit for 15mins after cardio and before lifting. I swear I feel the shake or feel my blood sugar rising or whatever and feel great when I'm ready to start lifting. I don't feel starved leaving the gym. Then I eat 2-3 hours after working out.

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Originally Posted by likelifting

Good info in this thread. I don't feel worthy to post, but will anyway.

I still do fasted cardio, usually 45mins... drinking water.

Hit the lockeroom and drink a protein shake immediately after cardio and before hitting the floor. I usually bullshnit for 15mins after cardio and before lifting. I swear I feel the shake or feel my blood sugar rising or whatever and feel great when I'm ready to start lifting. I don't feel starved leaving the gym. Then I eat 2-3 hours after working out.

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Have you tried to,do your cardio AFTER lifting? I understand it's a lot to do with personal preference but personally I cannot give the weights my all if I've done cardio prior, unless it was a few hours prior.

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Originally Posted by Docd187123

Have you tried to,do your cardio AFTER lifting? I understand it's a lot to do with personal preference but personally I cannot give the weights my all if I've done cardio prior, unless it was a few hours prior.

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Thank you Docd. Another reason for me to never do cardio.

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Originally Posted by Docd187123

Excellent answer as always GB!

To add a bit:

1) typical body building splits and even weight training in general does not fully deplete muscle glycogen. Usually the people who fully deplete glycogen stores are athletes, especially endurance athletes. Secondly, what is the significance of immediately replenishing the stores you did use if you only train once a day? Those who train 2x a day or have 2 events would benefit but not many of us lift twice in the same day. Whether we restore glycogen immediately post workout or 5hrs later is of little significance to us as a population, do what's convenient for you and as GB pointed out...CONSISTENCY.

2) the elevated protein synthesis response to training is not a 1hr window. The elevated response is up to 24hrs post exercise.

3) if you have a well balanced meal pre-workout (with carbs, fats, and protein), that meal will still be digesting up to 6+hrs later. Post workout nutrition becomes much less 'important' in this light.

Like GB I eat afterwards or have a shake bc training leaves me famished. I stopped freaking out about forgetting my shake at home (turned around 20min one time for forgetting it lol) and no more rushing to eat if time is limited. Convenience in dieting is extremely under-rated.

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Thanks brother. Needless to say, ditto on all points made above.

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Originally Posted by likelifting

Good info in this thread. I don't feel worthy to post, but will anyway.

I still do fasted cardio, usually 45mins... drinking water.

Hit the lockeroom and drink a protein shake immediately after cardio and before hitting the floor. I usually bullshnit for 15mins after cardio and before lifting. I swear I feel the shake or feel my blood sugar rising or whatever and feel great when I'm ready to start lifting. I don't feel starved leaving the gym. Then I eat 2-3 hours after working out.

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Originally Posted by Docd187123

Have you tried to,do your cardio AFTER lifting? I understand it's a lot to do with personal preference but personally I cannot give the weights my all if I've done cardio prior, unless it was a few hours prior.

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Definitely agree with doc here. When I train fasted (as I'm doing currently), I hit my cardio PWO. There is just no way that your training session will be all out balls-to-the-wall if you're doing fasted preworkout cardio, even if it's low-moderate intensity. You're already running on empty, and then burning up glycogen etc. on top of that with the cardio. What's left to train with? I don't care about a shake in between, it's doing nothing (other than maybe a psychological boost) for your training. I know you 'feel' the shake - I know exactly what you mean. But it's not benefitting your training session at all, there's just not enough time.

Just my .02

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Originally Posted by kelkel

Thank you Docd. Another reason for me to never do cardio.

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Kel, let me be the millionth person to say: you have some crazy genetics, vascularity, dedication, motivation, work ethic, whatever the hell you want to call it. Most people could not get definition like that with any kind of diet and hours and hours of cardio. You saying you don't do cardio surprises me but I know it's not necessary to cut weight lol.

I only do cardio bc I'm a smoker (yes, not my proudest accomplishment), heart health, and Lyle McDonald has seen evidence showing that even doing slight cardio on a bulk can keep fat burning pathways open.

Quote:

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Originally Posted by Docd187123

Have you tried to,do your cardio AFTER lifting? I understand it's a lot to do with personal preference but personally I cannot give the weights my all if I've done cardio prior, unless it was a few hours prior.

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Thanks for the reply, Doc!

Not sure why I do cardio first. Habit? I have a problem keeping my weight down as opposed to gaining weight. So I think started doing cardio first to 'give it(cardio) my all'. ???

I have started reducing my resting times on sets so my heart rate stays up. Again, not giving weight training the priority. I don't want to get huge. I'm about where I want to be with muscle growth. Its all about keeping my waist in check. When I really hit the diet hard, peeps say I'm gaining muscle when, in fact, I'm just reducing the fat around my muscles so they look more defined, imo.

Sorry for the long explanation. I think I'm going to start with weights then do cardio, just to switch it up. Thanks for your thoughts.

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Originally Posted by gbrice75

Thanks brother. Needless to say, ditto on all points made above.





Definitely agree with doc here. When I train fasted (as I'm doing currently), I hit my cardio PWO. There is just no way that your training session will be all out balls-to-the-wall if you're doing fasted preworkout cardio, even if it's low-moderate intensity. You're already running on empty, and then burning up glycogen etc. on top of that with the cardio. What's left to train with? I don't care about a shake in between, it's doing nothing (other than maybe a psychological boost) for your training. I know you 'feel' the shake - I know exactly what you mean. But it's not benefitting your training session at all, there's just not enough time.

Just my .02

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Thanks G!

Your .02 cents are always worth at least a buck to me. And your .02 are always welcome.

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Originally Posted by likelifting

Thanks for the reply, Doc!

Not sure why I do cardio first. Habit? I have a problem keeping my weight down as opposed to gaining weight. So I think started doing cardio first to 'give it(cardio) my all'. ???

I have started reducing my resting times on sets so my heart rate stays up. Again, not giving weight training the priority. I don't want to get huge. I'm about where I want to be with muscle growth. Its all about keeping my waist in check. When I really hit the diet hard, peeps say I'm gaining muscle when, in fact, I'm just reducing the fat around my muscles so they look more defined, imo.

Sorry for the long explanation. I think I'm going to start with weights then do cardio, just to switch it up. Thanks for your thoughts.

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Giving the weights priority won't necessarily get you any bigger. That has to do with diet as well. Eating in a deficit or at least maintenance should help trim up the waist. Doing weights first well help keep your intensity high and allow you to keep progressing. Lifting and the right macros is what makes sure you keep. Your muscle during the cut. For me it's a no brainier. I always give weights priority and cardio comes after wards or on an off day from lifting.

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Originally Posted by Docd187123

Giving the weights priority won't necessarily get you any bigger. That has to do with diet as well. Eating in a deficit or at least maintenance should help trim up the waist. Doing weights first well help keep your intensity high and allow you to keep progressing. Lifting and the right macros is what makes sure you keep. Your muscle during the cut. For me it's a no brainier. I always give weights priority and cardio comes after wards or on an off day from lifting.

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Understood. I'm switching as off 1pm today.

I know there aren't a lot of us out there, but I actually like cardio. Love the sweat. I do have some asthmatic reaction to polen, cats, etc. But when I do my cardio, it seems to keep me breathing freely for the rest of the day. So I want to do cardio at least 6 days a week. Not sure if those are tied together though.

Thanks again, Doc.

Quote:

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Originally Posted by likelifting

Thanks for the reply, Doc!

Not sure why I do cardio first. Habit? I have a problem keeping my weight down as opposed to gaining weight. So I think started doing cardio first to 'give it(cardio) my all'. ???

I have started reducing my resting times on sets so my heart rate stays up. Again, not giving weight training the priority. I don't want to get huge. I'm about where I want to be with muscle growth. Its all about keeping my waist in check. When I really hit the diet hard, peeps say I'm gaining muscle when, in fact, I'm just reducing the fat around my muscles so they look more defined, imo.

Sorry for the long explanation. I think I'm going to start with weights then do cardio, just to switch it up. Thanks for your thoughts.

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While weight training isn't an aerobic activity (exact opposite in fact), you can make a quasi-cardio session out of it since getting big isn't a priority for you. High reps, executed quickly, high volume, short rests, etc. Do 5 sets of front squats for 20 reps each and see how that grabs ya, lol.

In doing so, you'll be 'priming' your body for the cardio to follow by burning up glycogen stores (i.e. putting them to better use w/ weight training), and can do it all fasted if you wish.

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Originally Posted by gbrice75

While weight training isn't an aerobic activity (exact opposite in fact), you can make a quasi-cardio session out of it since getting big isn't a priority for you. High reps, executed quickly, high volume, short rests, etc. Do 5 sets of front squats for 20 reps each and see how that grabs ya, lol.

In doing so, you'll be 'priming' your body for the cardio to follow by burning up glycogen stores (i.e. putting them to better use w/ weight training), and can do it all fasted if you wish.

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Thank you so much, G!

I should be doing more squats anyway with ski season almost here.

Whey and glutammina immediatly after.....1 hour after i eat my rice and chicken...

I have followed your many contributions to this forum and watched your positions evolve re:nutritional concepts and beliefs. I like where you are at and tend to agree that capitalism is contributes to trends. I actually received a free pouch of "protein and oats" mixed together... a new product from my bb.com buddies when I received my last tub of protein power. LMBO

At some point not to long ago, I felt I was all too anal about my eating schedule. OMgosh, I am an hour late eating a 1/2 cup of cottage cheese. LOL. It was exhausting and stressful. Now, not so much. Somewhere between famished and binging is a happy place for me.

Thank you.

Quote:

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Originally Posted by gbrice75

I think the general lesson here is meal timing isn't nearly as important as a lot of peole think. What *is* important is actually eating and being consistent with your diet and training, hitting your caloric/macro goals each day, etc. Eat when it's convenient for you, just make sure you eat!

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Lifted first. Only did 15mins cardio. Didn't have the energy to finish. Felt like I did plenty with the weights.

yes, i make same but what you mean about Oatmeal And Phytic Acid?

Why is it so important to remove/reduce phytic acid (phytates)?
Phytic acid is an antinutrient found in grains and legumes which binds important minerals preventing your body from fully absorbing them. Consumption of high levels of phytates:
• results in mineral deficiencies, leading to poor bone health and tooth decay
• blocks absorption of zinc, iron, phosphorous and magnesium
• causes body to leech calcium
• lowers metabolism
• contributes to anemia
Phytase to the Rescue!
Phytase is a natural enzyme that is present in varying degrees within grains, seeds and nuts. This helpful enzyme, when properly activated, works to break down the phytic acid (phytates), and also helps to release beneficial nutrients, making them more bioavailable (more easily digested).
Unfortunately, cooking is not enough to adequately release phytase and reduce phytic acid. Instead, there are three basic methods for utilizing phytase to help reduce phytic acid:
• Sprouting – activates phytase which helps to release important vitamins, as well as makes grains, seeds and beans more digestible. However, according to a recent update by the WAPF “sprouting is a pre-fermentation step, not a complete process for neutralizing phytic acid. Consuming grains regularly that are only sprouted will lead to excess intake of phytic acid.”
• Soaking grains/flour in an acid medium at a warm temperature – also activates phytase thereby helping to release important vitamins, as well as making grains, seeds and beans more digestible. In addition, soaking helps to reduce, or even eliminate phytic acid.
• Souring – another option to reduce/eliminate phytic acid – think sourdough bread,. Sourdough fermentation is by far the preferred method for reducing phytic acid in breads and bread-products.

thnx

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Originally Posted by largerthannormal

Maybe I forgot but for the majority of us who are just average recreational lifter why we need to restore them?

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Ive learned from experience that restoring them is important especially if you do splits,COming off a 3 day low carb cycle I did 40 minutes cardio, waited 5.5 hours then do rep range 15 superset quads. even with a few meals and almost 6 hours to replenish. i was still under the mark. I almost puked in a garbage bin, my muscle fatigued after 2 sets and i was white as a ghost in the face, and knuckles. My Pt got me drinking two bottles of Gatorade and i got through it. But thinking the levels are restored in as little as 6 hours... i was wrong and have learned a hard lesson.

The best way to know if you need to eat right after your workout and replenish your levels is how long you maintain your muscle pump for. Long pumps means the body has near full levels. If you lose your pump quickly you are depleted.

The only time that Post Workout Meal timing becomes essential is for those who are "extreme" athletes. The pro's who are depleting themselves to such a huge degree.

Right away. Then one hour later I eat again.

A cup of milk after my workout and a full meal approximately 45 mins later.

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Originally Posted by Lunk1

The only time that Post Workout Meal timing becomes essential is for those who are "extreme" athletes. The pro's who are depleting themselves to such a huge degree.

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Agree 100%, especially when a quality preworkout meal is eaten.