Post Workout Nutrition

H

hak1970

0
Hi,
I'm looking for a decent post workout nutrition for ... post workout.. I train martial arts and a little jogging. One of the issues I have is under-active Thyroid, and hypo-adrenals.. (both treated medically) both leading to longer recovery times post workout, then your average person. I have tried Muscle Milk and found it very advantageous.. except I do believe it gives me migraines. I was wondering what other people use to cut down on post workout blahs. Mostly I have fatigue, muscle fatigue, and inflammation. Thanks for any advice.

hak1979
 
I have no idea on what to eat in terms of your medical health, but as far as a general recovery plan goes, post exercise you need both carbs and protein. Stuff needs to be easily absorbed as your body will be more hungry then normal. Things like basic milkshake (apparently especially the chocolate flavored version) are highly rated. Personally I would go for the protein shakes unless I was unable to cook for myself or was trying to gain weight but thats me.
 
Maybe you need to eat more in order to have energy and would not experience fatigue after you workout. Healthy diet plans like all vegetable or fat burning furnace can help give the needed energy as well as keeping your body away from fat. Take things slowly and don't rush.
 
Your condition is quite complex for a lay person like me.
So after post workout my wife always nags me to eat something with low GI to avoid the grumps. Like a banana. It sounds like you are looking for a short term boost though?
I guess it also depends on how hard the workout is?
What do you eat before?
 
You should eat protein and carbs.Fruit especially extra sweet ones such as ripe bananas, apples, pears are good for post-workout nutrition.
 
I would try a couple of things one is to try taking a creatine supplement. This will act as a good raw form of energy that helps to build muscle. Also having a BCAA drink while you are working out will help to full the muscles and keep them from breaking down. I know that USP labs makes a good BACC drink I have a lot of people talking about it. After a good recovery drink will help. A straight protein drink might not have enough carbohydrates for your particular needs, hence the migraines.

The P90X recovery drink has 10g protein and a good amount of carbohydrates (26g) to supply the energy back into your system. The sugars are derived from fructose which seems to be a better delivery system for energy to the body. It also contains a good amount of L-Arginine and L-Glutamine which is going to help with recovery and providing essentials nutrients to the muscles. You can check out the P90X recovery drink at the following link:

If you want to work on preventing the muscles from breaking down in the first place try taking Beta-Alanine. Beta-Alanine has been shown to bond with other nutrients in the body that will work to slow down the breakdown of muscles in the body and reduce soreness in the body.
Check out more about the beta-alanine @


I hope this helps
 
Hey hak,

I'm not very familiar with your medical conditions, but I have heard that some people get migraines from protein powders, etc. due to the additives that may be in the product. Read the labels carefully to see what's in the product. It may just be a matter of switching protein products. Try having real foods instead of supplements after your workouts for a while (a combination of carbs & protein) and see if you still get the migraines. Also, as Rachel suggested, it could also have something to do with your overall nutrition. Make sure you're getting enough calories each day to support your workouts. Too few calories could definitely lead to fatigue.

Keep us posted!
 
Post workout your muscles are starved for glycogen (replenished with carbs) and protein to repair microtears and inflammation. I've been working out since '69', and have dev. my own recipe: Good quality whey protein, (a workout essential) and hershey bar with almonds. The rapid sugar in the candybar gives you a lift, and also is high in arginine, which expands your blood vessels to let the whey protein ellements in. I think its the perfect recipe. Warren
 
When I get straight out of the gym after my workout I usually have a protein shake right away. I use maximuscle in the UK which is a blend of Whey, Creatine, Glutamine, HMB and others, but you can probably find something that works well (i've also had good experiences with ON 100% whey gold standard).

When I get home I prepare a meal to help replenish me further, this usually consists of some high protein meat (usually chicken) and brown rice, in a few different variations. Seems to work pretty good for me.
 
can I just ask how long you're working out for each time and what the intensity is like?
Also what your goal is?

If you're after muscle building then yes a post workout snack/shake should contain carbs and protein, but if your goal is fat loss then having a post workout snack will spike insulin and block the growth hormone effects, making it harder work for you, especially with your adrenal/thyroid issues.

If one of my clients was doing some martial arts and a little jogging i wouldn't be advising that they actually need a post workout shake?

Check your nutrition in general first before trying to add more stuff. It might be that you could clean up your diet in general which will give you more energy.

keep us posted on what you're doing!
 
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