it's important to eat post workout to replenish glycogen stores which is best done by eating carbs...

EDIT:



no idea if that were true, but even if it is, glycogen replenishment is way more important anyways.

For best results people, eat within 30 minutes of finishing your workout. so yeah, eat w/e you want is my mentality too.

This post was edited by rlebar on Mar 16 2015 11:49pm

idk but sometimes i dont eat til about an hour after i workout cuz im just not dat hungry

heard this be broscience or that the benefit is very minor

it will always be better to start restoring glycogen sooner than later but different people will be affected differently because not everyone stores the same amount in their muscles, and not everyone has sufficient eating habits

the CSCS book I have here simply says

"repletion appears to be optimal if 0.7-3g of carbohydrates per kg of body weight is ingested every 2 hours following exercise. This level of carbohydrate consumption can maximize muscle glycogen repletion at 5-6 mmol/g of wet muscle mass per hour during the first 4-5 hrs following exercise"

It goes on to say that if sufficient carbs are ingested that glycogen stores can be fully replenished in 24 hrs. However, if the exercise has a high eccentric component more time may be needed to replenish your glycogen stores.

While the book doesn't say anything specifically about the first 30 minutes, it's safe to say the sooner you start eating carbs the better considering the fact that it takes 24+ hrs to restore your glycogen stores after intense exercise such as weight lifting

This post was edited by rlebar on Mar 17 2015 03:02am

I have a protein shake before the gym, and something like tuna + pasta about 30-40 mins after

but what do i know, im just dro94

Makes no difference, hit your macros in the day. Intake time won't play a role in your results

hnf is going down hill...

That's what I thought.

Not really
it's not something the average trainee should actively seek. Resistance training alone doesn't deplete glycogen stores to a sufficient amount to really garner a need

I also don't know if sugar ingestion inhibits GH secretion. It could maybe make sense through downregulating ghrelin post-prandially, but then any nutrient would do that so not sure.
However, even if it's true, it doesn't matter. The GH rise post exercise doesn't do much in the way of promoting protein synth and total hypertrophy.

Also, nah, for "best results" you don't need to eat within 30 minutes. Pretty sure that was the whole point of the meta-analysis put together by Brad and Alan.. to crush that thought process of an anabolic window. You have a conclusive couple of hours at least. Oh, and btw, glycogen depletion doesn't impede protein synthesis as much as you believe, at least using p70s6k as a proxy in your measurement.

any particular reason you drink a shake before you work out? just curious, cause i always drink mine straight after, never really thought twice about it

This post was edited by Wretch on Mar 17 2015 10:36am