<p>I have a question regarding eating after work out. Everyone recommends to eat something with protein within 45 minutes of work out. I usually go for protein shake/smoothie after work out, but it is loaded with sugar from fruits and juices.</p>
<p>Should I do something different? If yes, what?</p>
<p>I eat plain Greek yogurt. Lots of protein, very little sugar.</p>
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<p>That comes from the sports world, where the challenge with young athletes is often to get them bigger and stronger. I think there is some research to show that protein uptake (to build muscle, etc.) is improved for a short window after a workout. Hence, the recommendation for protein shakes after workouts. </p>
<p>There are some pretty strong advocates for this helping with fat loss, particularly with women who often are so conditioned for low-fat dieting that they don’t eat enough protein or maintain enough lean muscle.</p>
<p>Personally? I get adequate protein from my diet and if I needed to get more, I would rather eat a bigger steak or a bigger piece of fish or some other tasty food than spend my “food allotment” on a protein shake. And, I generally work out shortly before dinner, so the timing is OK. But, I’m also a geezer and not a 220 pound athlete, so my protein requirements are pretty modest (I figure 80 to 120 grams per day).</p>
<p>If I did go the protein shake route, I would definitely not drink sugar or a bunch of fruit juice in a smoothie. With the possible exception of endurance athletes, I don’t think it does anyone any good to drink sugar ever.</p>
<p>~ 3.5 mi run. Kayaks, boats, a young boy chasing after a squirrel (fortunately the squirrel was much faster than him). Many people out enjoying the summer day.</p>
<p>I don’t eat anything after a workout, unless of course I’m hungry and it’s time for a meal. I think most casual exercisers are kidding ourselves that we need to replenish our bodies afterwards. If I’m running, say, 2 miles and then doing a little weightlifting, I’ve burned what, 200 calories? What’s the point of re-eating that?</p>
<p>OTOH, I do have to eat at least a little something in the morning before working out – even if it’s just an apple or banana or part of a granola bar or some Greek yogurt.</p>
<p>Here is why I rarely post much about food.</p>
<p>Since returning after my run I’ve eaten almonds, a stick of string cheese, three Petit Ecolier cookies, a couple of two inch carrot sticks, an Eggo w/butter and syrup, and I’m still foraging – not done yet. </p>
<p>Probably not much help for anyone trying to carefully control their food intake.</p>
<p>I typically eat my normal dinner after a workout…</p>
<p>Deborah, I also forage a lot. If it weren’t for feeding Mr B, I’d eat bits and pieces and not cook much. By my big boy needs real food… :)</p>
<p>I NEED to eat after exercising, because I can’t eat much before. So it generally is time for a meal. :)</p>
<p>And I agree–protein is the way to go, not empty carbs (sugar or fruit juice.)</p>
<p>CJ - yes, it was me recommending the waterproof ipod shuffle. Its my favorite piece of (pool) exercising equipment! I love it, because the pool is the perfect place to use an iPod - I don’t have to pay much attention to my surroundings, and can get lost in the music. An amazing invention, I recommend it to everyone - glad you like it.</p>
<p>Deborah:</p>
<p>I think that is the perfect illustration of how we are all genetically different and have a different “tolerance level” for various types of food. There are folk who, thanks to genetics, will be rail thin no matter what they eat. There are other folk who would pack on ten quick pounds just looking at Eggo waffles with syrup.</p>
<p>I think the only truly universal step is that all of us would benefit from cutting back on sugar consumption. I’ve never seen any argument that it is beneficial in any way.</p>
<p>I think that universally, we also need “sufficient” protein, although there’s a pretty wide range of “sufficient”. </p>
<p>I think the fear of fat is a problem from a diet standpoint. Not because there are advantages to eating a ton of fat, but because there are some disadvantages (what we substitute) when we try to restrict fat.</p>
<p>As for the amount of carbohydrate? That’s where everyone has to find their own personal tolerance. Probably being guided by body fat and triglyceride levels would be a good place to start. People who are more prone to insulin resistance are going to have to restrict carbs more aggressively. If you are someone who simply doesn’t gain weight, then I’d probably use the advanced cholesterol tests to guide decisions about increasing fat intake, restricting carbs, etc. There are thin people with metabolic syndrome who would benefit greatly from cutting back on sugars and grains and increasing fat/protein intake.</p>
<p>AlterG treadmill. 5 miles @ 5:00 pace 85% weight.</p>
<p>And what’s your post-workout chow today, Ohio? It’s got to be better than an Eggo. ;)</p>
<p>DebT - since I’m trying to shed 5 lbs in a week, I’m thinking the string cheese and almonds. Sounds like a good combination! Actually I’ve never been one to eat post-workout. Hunger hits me about two hours later.</p>
<p>Bike ride this morning. To the gym this afternoon with S2 for 30 plus minutes of running on the treadmill–leisurely pace 
I managed to catch the emergency off cord on the treadmill, bringing my workout to a much-too-fast halt. I grazed on a lemon greek yogurt when I got home, and a handful of WF woven wheat crackers. S2 takes protein powder in a bottle to the gym, to which he adds water and gulps down immediately after he’s done working out whichever muscle group he’s focusing on that day. Whatever. It smells disgusting. The brand of the stuff he likes is on sale at Walmart this week, so we stocked up today.</p>
<p>Nothing but walking with sabadog today. Another day of temps in the 90s. Did chicken tortilla soup (chicken breast, salsa, tomatoes with peppers and black beans) in the crockpot earlier this week, so that was dinner. Protein shake with berries for breakfast. D joined a gym today and I am jealous. She gets a nice corporate discount; rooftop pool, tons of yoga, Pilates and spinning classes, personal training sessions, they have a nutritionist on staff (!) - I hope she really takes advantage of it!</p>
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<p>That just amazes me, to be able to run that fast physically. Even at the pace of sprinting-for-the-bus, I don’t think I could physically run faster than an 8:30 pace (and, indeed, only for the length of time necessary to sprint for the bus). If I were to set a treadmill at 12 mph, I would fall right off. How can you move that fast?? Impressed!</p>
<p>^^ Pizzagirl- He got you! He was on the Alter G, which is gravity assisted. It partially supports you. It is great for injury rehab and letting you run without all the impact. It’s a wonderful thing, but you usually have to pay for time on one. Some PTs have them.</p>
<p>My food- I usually run first thing in the morning, and unless it’s a run of 10 miles or more, I don’t eat. If it is longer, I might eat a Picky Bar or banana. I am still (after 35 years of running or so) trying to figure out what works for my stomach pre-run. I’ve decided that wheat is NOT good. I have no idea what to eat this Friday since my race starts at midnight. It might not be pretty…</p>
<p>I, too, am not hungry right after a run- especially not right after a race. Other runners I know get VERY hungry even during a marathon. The post-race food is sometimes wasted on me, since I’m just not ready for an hour or two.</p>
<p>If I don’t eat breakfast I feel ill. I don’t go out of my way to eat after exercise, but I do nearly always have sushi after the Sunday gym workout. :)</p>
<p>I’m am usually not a morning runner , but if I do I just drink a glass of water and eat 1/2 a banana and go- of course I’m also usually only doing 2-3 miles or so. </p>
<p>30mins on the dreadmill tonight because of the heat warning outside . Dinner is about to occur about an hour and a half after exercise. Homemade loaded salad - too hot to cook anything. </p>
<p>I acknowledge being a grazer often. A glass or two of wAter first thing in the morning. An egg an hour after I get to work and some iced coffee. Homemade granola or trail mix and a little yogurt about 10am. You get the picture.</p>
<p>Whew. Hot basement. Hot metabolic circuit from this random workout program I found on the internet. Each set is four exercises with the 35 lb KB in the left hand and the same four with the kettlebell in the right hand. </p>
<p>*Suitcase deadlift (6 reps left side)
Clean (6 reps left side)
Front squat (6 reps left side)
Push press (6 reps left side)</p>
<p>Suitcase deadlift (6 reps right side)
Clean (6 reps right side)
Front squat (6 reps right side)
Push press (6 reps right side)*</p>
<p>Rest for 90 seconds and do another set. I did four sets.</p>
<p>Supposed to do both sides in a set non-stop, but I can’t do it. I take about 10 deep breaths between sides, but I do each side non-stop without putting the KB down. Each complete set (both sides) takes about 3 minutes.</p>
<p>Standing in front of a big fan blowing directly on me. Took my shirt off after the second set. This is a high sweat quotient workout even though it only lasts 20 minutes. This the workout I bailed on the other day with a twinge in my upper back, so I was glad to climb back on the horse and do it with no problems.</p>
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<p>My post workout nutrition is going to be a dozen large shrimp sauteed in olive oil and garlic, around a big mound of spring mix greens salad with tortilla strips instead of croutons, all drizzled with a Bobby Flay lime scallion blender vinaigrette. I am expecting that it will taste better than a protein shake!</p>