Hi there,
I've just read some articles on post-workout nutrition and noticed all of them agree in stating that eating lots of carbs and protein (3:1 ratio) right after your workout is essential to prevent muscle loss.

Thing is I can't use any kind of supplement (that includes whey protein), so I'm having a hard time thinking about a good post-workout snack. I'm currently eating one Kellogg's Special K w/berries cereal bar about 30 mins after my workout (i.e after a nice shower :D ) to trigger my insulin levels, and having lunch about 30-40 mins after that.

I do eat the required amount of carbs and protein for lunch, but I doubt whether lunch time is too late after my workout to take advantadge of the so-called "window of opportunity".

In short ( :o ) , is it OK to eat your post-workout meal about 1 hour after your cardio/lifting session? And in case the answer to that is NO, there goes another one: what kind of food could I bring with me to eat after my workout? (I'm cutting at the moment).

Sorry about the long post :o

Sure it's OK to eat an hour after, but if you can manage it at all eat as soon as you can post workout.

I understand you going the completely natural way which I think is best but for post workout that leaves limited options. For your carbs I would suggest eating oatmeal about 1 cup uncooked (John had a great post about it in the recipe section I think). Or as others suggest, go with a higher GI carb such as a fruit juice or gatorade to bump insulin levels faster. For protein, I can only think of eggs and milk since they are the next closest biologically to Whey protein.

After a tough workout, your body is begging for nutrients and most people take whey because of its speed of digestion as well as its high protein content. It is tough to put down like 6 whole eggs to equal one scoop of protein....but it can be done.

~moe

I can't use any kind of supplement (that includes whey protein), ...

Would you mind telling me why you can't bring whey powder or use any suppliments?

Bascially, you want to have a protein and carb meal/drink AS SOON AS YOU FINISH WORKING OUT. I'd eat that bar before you hit the showers at least. I've read it's good to eat another meal about 30-45 minutes after that.

Thanks for your answers. Forgot to mention that I don't workout at home, but in a gym about 30 mins away from home. That's what makes things more difficult, I gotta find something I can bring with me and eat in the car :confused: Turkey sandwich? Low-fat milk/yogurt? A can of tuna and a plastic fork? :D

As for your questions, I don't take any supplements because I can't get them in my city or at any web site from my country, and besides my parents would really disapprove the idea. And regarding the suggestion of eating before my shower, I'm not sure whether eating after a hard physical activity and before showering is safe or not :confused:

Thanks again for your answers.

Thanks for your answers. Forgot to mention that I don't workout at home, but in a gym about 30 mins away from home. That's what makes things more difficult, I gotta find something I can bring with me and eat in the car :confused: Turkey sandwich? Low-fat milk/yogurt? A can of tuna and a plastic fork? :D

As for your questions, I don't take any supplements because I can't get them in my city or at any web site from my country, and besides my parents would really disapprove the idea. And regarding the suggestion of eating before my shower, I'm not sure whether eating after a hard physical activity and before showering is safe or not :confused:

Thanks again for your answers.

After a workout, it's important to try and get the nutrients your body needs, so a good post workout meal or shake is essential.

Now, if you can't get whey or protein bars, you can use a turkey sandwich and a banana for your PWO meal, just be sure your PWO meal is not high in fat.

Thanks for your comments Chris, I'll follow your suggestion tomorrow.
Today I've had:

-6.8 oz (20 cl) orange juice just after my workout (20g carbs,16g sugar)
-Special K w/berries cereal bar about 15 mins later (16g carbs,8g sugar)
-Slice of white bread and can of tuna 25 mins after workout (8 carbs, 14 protein).

That's a total of 260 kcal (17 protein, 44 carbs (24 sugar), 2 fat) within 25-35 mins of my workout (I spend the last 10 minutes at the gym stretching and doing a bit of low-level cardio to cool down).

Is that OK? Did I eat too many sugars? And most importantly, did I manage to take advantadge of the "window of opportunity"? I'll be having lunch in about an hour (I delayed it to avoid eating too much in one meal) and I'd like to know if I should eat as usual or I should increase my complex carb/protein intake to take further advantadge of the "insulin thing" :D

Thanks in advance for your answers! See you around

Thanks for your comments Chris, I'll follow your suggestion tomorrow.
Today I've had:

-6.8 oz (20 cl) orange juice just after my workout (20g carbs,16g sugar)
-Special K w/berries cereal bar about 15 mins later (16g carbs,8g sugar)
-Slice of white bread and can of tuna 25 mins after workout (8 carbs, 14 protein).



I would drop the White Bread as it is Simple Sugar Carbs and go with a 100% whole wheat bread or Bagel.

that's what he's going for trydent :)

I'd stick with a banana or 2 and some tuna or cold chicken and have it soon as you get done. After work out means straight after, like minutes after you're finished. You don't want to be downing a full meal, just a booster, protein and quick cals.

25 mins later isn't really doing much for you. Just make sure you get something straight after then a meal an hour or so later. Even the bar and a banana would be fine, tho you could use more protein.

Thank you guys for replying. I know I should eat right after my workout and before my shower, but I'm afraid of dying because of a severe attack of indigestion :o

Any info on whether eating a solid meal after the workout and before showering would be dangerous or not? Any ideas about liquid home-made protein/carb sources (like OJ for carbs)? And of course any further info about the window of opportunity stuff would be great (I've read that this period of time can extend up to 4 hours after working out!)

See you around, and please excuse my asking so many questions :o

----------------EDIT----------------
I've been reading more articles on this issue, and I've been thinking whether isotonic drinks like Gatorade would do me any good. I had not thought of them because I'm on a cutting diet, but who knows if even then they are acceptable as a post-workout drink. Any info in this?

Besides, I've read that this window of opportunity can last from 5 minutes to 4 hours :D :D So, I would really appreciate any info on this matter, since I could manage to get my lunch about 45 mins after workout if needs be, and I'd like to know if that (together with some drink right after the workout) would be enough to prevent muscle loss.

Thanks again buddies...