Nutrition after training

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2010-08-27 10:15 AM

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Extreme Veteran
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Subject: Nutrition after training
I've heard many, many times the recommendations on nutrition after training - "carbohydrates within 15 to 30 minutes, protein within an hour" This is the Golden Window, as I've heard it called.

But I've no heard any specific.

At what training load do I need to really pay attention to this? I know I should get some food in after my swim class, but I'm sure that after my 2 hour run it is more critical.

How much food do I need? Some proportion of calories spent?

What types of carbohydrates? If 15-30 minutes is the Golden Window, won't I actually miss it if I eat a complex coarbohydrate within even 10 minutes of training due to gastric emptying, digestion, and absorption delays?

Any extra details would be great.

-Kirk



2010-08-27 10:18 AM
in reply to: #3067249

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Veteran
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Florida
Subject: RE: Nutrition after training
I usually just drink a small skim choc milk after long runs. Then after I'm cleaned up and ready for real food I might have egg and cheese on a bagel.
2010-08-30 11:11 AM
in reply to: #3067249

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Extreme Veteran
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Subject: RE: Nutrition after training
Thanks for the response, but are there no more opinions on this?

2010-08-30 11:13 AM
in reply to: #3067249

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Champion
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Knoxville area
Subject: RE: Nutrition after training
low/no fat, sugary carbs, protein
4:1 ration carb/pro

Depending on how hard my session was, I adjust amounts. Generally mine is Orange juice and vanilla protein powder mixed together or low fat choco milk.
2010-08-30 11:17 AM
in reply to: #3067249

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Master
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Subject: RE: Nutrition after training
Try this page on the Hammer Nutrition site.  I think you are specifically referring to #11.

2010-08-30 11:18 AM
in reply to: #3067249

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Pro
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Subject: RE: Nutrition after training
I'm not sure what the research says, but I know I feel best when I eat something substantial with a combination of quality carbs and lean protein.  It's usually something like a chicken or turkey sandwich on whole grain bread.

2010-08-30 11:51 AM
in reply to: #3067249

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Extreme Veteran
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Subject: RE: Nutrition after training
Thanks for the rapid replies!! I especially like the Hammer Nutrition page. I like those guys!!

-Kirk
2010-08-30 11:56 AM
in reply to: #3067249

Regular
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Raleigh
Subject: RE: Nutrition after training
I find that very often the last thing I feel like after an hour plus work out is something solid, so I use Endurox R4 and sometimes chocolate milk.
2010-08-30 1:00 PM
in reply to: #3067249

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Subject: RE: Nutrition after training

I was just reading about this in Racing Weight, by Matt Fitzgerald.  He recommends 1.2g carbs per kg of bodyweight, plus 1 g protein per 4g carbs, within 2 hours of exercise.  I've heard chocolate milk has the ideal ratio .



Edited by momandmd 2010-08-30 1:01 PM
2010-08-30 1:04 PM
in reply to: #3067249

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Subject: RE: Nutrition after training
If it's a run under 1 hour or a bike under 1:30 I just try to get food within a couple hours.
If it's more than that I do two scoops of recoverite as soon as I can make it after the workout. Dunno about anything else but I can tell the difference between when I do get that and when I don't.
2010-08-30 1:15 PM
in reply to: #3067249

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Extreme Veteran
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Colorado
Subject: RE: Nutrition after training
Great info, folks - keep it coming.

Now that I'm doing longer distances (for me at least), I definitely feel the need to have that nutritional boost ASAP after the workout. Mix1 has been my staple lately, but it is only 200 calories per bottle - I have a feeling I need more. I may give Recoverite a try - the Hammer products are hard to beat.

-Kirk



2010-08-30 2:25 PM
in reply to: #3067249

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Pro
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Subject: RE: Nutrition after training
It all depends on the type of training I've done... for my longer rides and/or runs, I need to have protein and a smaller amount of carbs fairly quick afterwards. A glass of milk, hardboiled egg, some lean proteins (chicken for example), plus a slice of toast with nutella and I'm good to go. I used to concentrate on getting carbs afterwards, but that tends to make me drowsy and sluggish.... I need some (to function, the brain can only function on carbs), but eating enough proteins makes me feel better both right afterwards and the next day.
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