Pre/Post workout nutrition and supplements?

[SleepingMonk]

I'm currently doing BSN Endorush pre and ON 100% Whey post.

What are you using?

 

[joel_maxwell]

Nothing really. Not sure if its I dont have time to worry about post workout supplements (Just lucky to get out there) or if I just dont care about post workout nutrition.

Nothing wrong with it of course. I just havent invested time, research or energy into it.

 

[joel_maxwell]

For what it is worth, I just read the biggest top 10 list of exercise myths. Number 5 was this:

5) Chug a protein shake after workout.

"It's eating another meal," said Macdonald, a personal trainer who helped TV host Chelsea Handler get in shape.

Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."

"You're better off eating real food," he said.

The products are more processed. The best way to get protein is through foods such as a turkey sandwich, Greek yogurt with nuts and fruit.

Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."

"When we isolate the compound we think works, it's not as good as the real foods."

 

[SleepingMonk]

... a personal trainer who helped TV host Chelsea Handler get in shape...

:lol:

Sorry.

 

[SleepingMonk]

" Furthermore, postexercise protein and/or amino acid administration is warranted to stimulate muscle protein synthesis, inhibit protein breakdown, and allow net muscle protein accretion. The consumption of ~20 g intact protein, or an equivalent of ~9 g essential amino acids, has been reported to maximize muscle protein-synthesis rates during the first hours of postexercise recovery."



http://www.ncbi.nlm.nih.gov/pubmed/11984302

http://www.ncbi.nlm.nih.gov/pubmed/11350780

http://www.ncbi.nlm.nih.gov/pubmed/21116024

 

[Donald Duck]

I keep it simple. Fruit pre-run. Gels, water, and Succeed electrolyte caps during my run. And Fruit and hummus post run. I don't get into any of those funky drinks, shakes, protein bars, etc...

Orange pre-run.

2 gels and Succeed cap per hour (for my daily 20+ miles)

20-22 ounces of water per hour.

Orange or grapefruit at home with some spponfuls of hummus.

Beer. Beer too.

Cheers.

 

[JillC LI]

I like blueberries or chocolate milk after a run.

 

[SleepingMonk]

I like blueberries or chocolate milk after a run.

Full fat/whole chocolate milk after strength training is actually a very good choice.

After a run?

Water is about all I can tolerate.

 

[joel_maxwell]

I like blueberries or chocolate milk after a run.

Ok, now that I think about it, maybe I do participate in natural things that I didnt even think about. I love a bagel loaded with peanut butter and a tall glass of chocolate milk too. Then 2 cups of coffee with hazelnut creamer.

I can sit down for a full meal, breakfast lunch or dinner, about 10 minutes after the hottest run of the season. I have an iron stomach. Always have.

 

[dreamfinder]

Post long runs is usually a fruit smoothie. Thing of soy yogurt, soy/hemp/whey protein (depends on what I have in the house) frozen berries, soy milk, and some fresh fruit. Blend til smooth. Usually end up with 40-50g protein in there.

Lots of studies have been showing that chocolate milk is good post run for some strange reason. I don't get it, but whatever works.

 

[xdan0920]

Pre run I am simple. A banana, some gatorade and a power gel. Post run, even simpler. I am just not hungry, so lots of water, then when my appetite returns, whatever meal it is time for.