Training & Nutrition - Eating after a workout

I was wondering what would be a good after workout food. I usually work out in the afternoon, after school and I am a little hungry going into the track practice, and when I get out I am REALLY hungry.

I have heard that eating simple sugars right after you work out stimulates the production of growth hormone, which would help my muscles repair. So, should I just eat something like a snicker's bar? I'm not dieting, but I am just trying to maintain a healthy weight, so I can't really go crazy. I usually start practice at 2:45 or 3, and it ends around 4:30 or 5, depending on what we are running that day (distance days usually take longer then speedwork, for example)

I hope that the trianing principles of cycling apply to running. I would post my nutrition questions on a running board, but a lot of runners have no idea what they are eating, as training for running does not seem as exact and precise as training for cycling. Therefore, there is not really that health nut sense that cyclists seem to have.

That usually applys to anaerobic exercise. I don't know if it applys to aerobic. But the theory is

Eat sugar 30 min after workout to maximize muscular absorbtion (the body also doesn't use these sugars to produce 'storage') then within 2 hrs after that eat high protein no carbs to maxmize repair which in turn makes you strong. Combined your anabolic response is quite signifigant. I am not sure if the same applys to a non-anabolic state.

Eat carbohydrates (mostly simple, but some complex) immediately after exercise. The sooner you do this the better. Your glycogen window is open for about 4 hours after aerobic exercise. However, the window is WIDE open right after exercise. Therefore, take advantage of this window while it’s WIDE open – that’s right after exercise. You will still benefit up to 4 hours after exercise, but not to the same degree. This will allow you to replace what your muscles have burned which leads you to a quicker recovery period.

I would suggest shooting down a sports drink immediately after exercise, and supplementing it with other carbs. Good luck!
:)

Originally posted by Phatman
should I just eat something like a snicker's bar?
No! Snickers also has a ton of fat, which slows down the process of digesting and metabolizing the sugars. Even a simple Coke would be better.

The popular thinking among cycling gurus (at least Ed Burke, Joe Friel) is a 5:1 grams carb:grams protein recovery snack within 1/2 hour of finishing the work-out. Endurox R4 is the made-to-order 5:1 recovery beverage, but is pricey. Joe Friel (The Cyclists Training Bible) suggests a homemade version... 5 tablespoons of sugar in 16 oz. of skim milk.

The deal about getting simple sugars or recovery beverage w/in 1/2 hour of completing the workout is that more of it gets stored into the muscles as glycogen... fuel for tomorrows workout.

Interesting. I never knew this applied in Aerobic state too. LEarn something new every day :)

Originally posted by Phatman
a lot of runners have no idea what they are eating thats me... i come home from track practice and eat two peanutbutter and jelly sandwiches, a bunch of chips, and whatever my mom makes for dinner. 60% of my diet is peanutbutter, jelly, and bread......proably not too good....oh well


btw, i'm new here...........hi everybody

Originally posted by Maelstrom
Interesting. I never knew this applied in Aerobic state too. LEarn something new every day :)
I doubt his track practice is entirely aerobic... :D

Seriously, I believe that running, much more than cycling, tends to require more stored glycogen, etc., and is more demanding on the cardio & respiratory systems. And the stored glycogen is primarily what is being replaced during the 1/2 hour post work-out window, no?

My track training seems almost always anaerobic, it kinda sucks. I really hope it doesn't bring me into overtraining again. Anyway, if I'm correct, it should be a 4:1 carbohydrates to proteins ratio. Endurox R4 is 4:1, that explains the R4.

All these information is really a lot. I get varied answers, replies. Sometimes I don't know which is right and which is wrong.

well, I run distance, 1 mile and 2 mile races (hopin' to break 5 in the mile!) so it is about half aerobic, then about halfway into the season, the coach starts giving us more long intervals (read: painful anerobic sessions of pain lasting 3-6 minutes for each interval. ) and less base distance. A new season is starting, and so right now its about half distance work.

after my workout i always have a protien shake. i take isopure zero carb whey protien. its pretty good stuff. i work out in the mornings and i get home at around 11:30 which is when the dining hall opens at my school. i usually eat a toatsed bagel which i hollow out so that i am just eating the crust. it tastes so freaking good with some chicken salad, tomatos, lettece and onions. then plenty of fruit (apples, bananas) as a desert.

and remember, always have plenty of water throughout the day. it will help supress the little hungry strikes that you get.