Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 In a message dated 3/22/04 4:49:27 PM Eastern Standard Time, deb@... writes: > What do you like to snack on after weights workouts? How many days > are you usually sore afterwards? Do you eat the same sorts of things > after an aerobic workout? I'd recommend, if you want to eat whole foods, red meat, preferably lean (to digest it faster). So liver would be ideal. You want to maximize your essential amino acid intake if you are concerned with muscle-building. You might want to eat some raw honey to replace glycogen and keep your blood sugar up. If you are not interested in maximizing muscle mass-building, just eat some of any protein within an hour or two to prevent a drop in your blood aminos that usually occurs after a couple hours fasting after a workout, and use some raw honey. While it isn't " real food, " L-glutamine is fantastic for a workout recovery. I usually take CLO for n-3s too. I pretty much don't do aerobics (my kettlebell takes care of that) except one day a week, sometimes two during my gym cycle (I do two months in the gym, one month kettlebell). I get a little tight sometimes, but soreness isn't much of a problem for me. I mostly notice soreness when I deadlift on Saturdays and then bus tables all night, and I feel sore in my lower back from lifting trays. Soreness usually lasts a day or two. Soreness can be relieved by doing light exercise with that muscle group on days you are not training it. Chris Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 & other serious trainers, I;m interested in comparing what people eating " real " food eat after working out, compared to what is generally recommended What do you like to snack on after weights workouts? How many days are you usually sore afterwards? Do you eat the same sorts of things after an aerobic workout? Thanks a lot, deb Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 In a message dated 3/23/04 1:42:26 AM Eastern Standard Time, anthony.byron@... writes: > a good idea is not to work till failure. it is actually conter productive > can elad to injury and recovery times are longer for the muscle to repair. I've never gotten around to finding out why this is true, but intuitively, it seems correct to me, and by implementing strategies based on the idea I've improved my progress tremendously. My bench press protocol is based on this idea, by doing a set of five, and using the same weight and declining one rep per set until you do 1 1-rep set at the end. Sometimes someone will spot me and look at me funny when they tell me I can definitely push out another one and I don't even try. lol. Going to failure seems dangerous with free weights anyway, and it's almost impossible to do if you are doing high-weight low-rep. For example, if you're doing singles, you're using a weight you can't possibly do two of. Yet you could clearly do more reps if you reduced the weights, so you haven't gone anywhere near failure. Chris Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 In a message dated 3/23/04 1:34:52 AM Eastern Standard Time, itchyink@... writes: > Ideally i don't eat after a workout for at least an hour. I feel best when > i > don't (like you're not supposed to put gas in the car while the engine is > running), I notice a lack of appetite after my kettlebell workout sometimes. The ballistic exercises really elevate your heart rate and I think it takes a little bit for your sympathetic nervous system to chill out. But whether not eating is a good idea depends on your goals. If you're just trying to keep fit, it doesn't matter much, but if you want to gain muscle, I think the research is pretty unanimous that you need an elevated level of amino acids within very close proximity to your workout to get the maximum effect out of your workout. The focus used to be on what to eat *after* but some new research shows that eating protein before your workout is even more effective than after. New research also shows that the total amount of protein is irrelevant, and that the key is the amount of essential amino acids. Chris Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 Ideally i don't eat after a workout for at least an hour. I feel best when i don't (like you're not supposed to put gas in the car while the engine is running), but when i'm hungry then i eat of course, and i eat whatever -- try to keep it clean as possible (which in my case is low/no grains). Kombucha is especially good after a workout, esp. a real sweaty cardio. I was only sore after the first couple of weeks of starting to exercise. I can push myself to failure and still hardly be sore. I don't know why or if that means i'm working effectively. I suspect when i change my routine i will be sore again for a while. Elaine > I;m interested in comparing what people eating " real " food eat after > working out, compared to what is generally recommended > > What do you like to snack on after weights workouts? How many days > are you usually sore afterwards? Do you eat the same sorts of things > after an aerobic workout? > > Thanks a lot, deb Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 hi Elaine, a good idea is not to work till failure. it is actually conter productive can elad to injury and recovery times are longer for the muscle to repair. i good synopsis it do end up approx 2 reps shy of a fail. Keeps more gas in your tank if you are looking to continue a godo training regime for many years. ANthony Re: Post workout snacks Ideally i don't eat after a workout for at least an hour. I feel best when i don't (like you're not supposed to put gas in the car while the engine is running), but when i'm hungry then i eat of course, and i eat whatever -- try to keep it clean as possible (which in my case is low/no grains). Kombucha is especially good after a workout, esp. a real sweaty cardio. I was only sore after the first couple of weeks of starting to exercise. I can push myself to failure and still hardly be sore. I don't know why or if that means i'm working effectively. I suspect when i change my routine i will be sore again for a while. Elaine > I;m interested in comparing what people eating " real " food eat after > working out, compared to what is generally recommended > > What do you like to snack on after weights workouts? How many days > are you usually sore afterwards? Do you eat the same sorts of things > after an aerobic workout? > > Thanks a lot, deb Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 22, 2004 Report Share Posted March 22, 2004 thanks anthony -- you mentioned that before and i have heeded your advice. Sometimes it just happens by accident. My eyes are bigger than my muscles... elaine > hi Elaine, > a good idea is not to work till failure. it is actually conter productive can > elad to injury and recovery times are longer for the muscle to repair. > > i good synopsis it do end up approx 2 reps shy of a fail. Keeps more gas in > your tank > if you are looking to continue a godo training regime for many years. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 23, 2004 Report Share Posted March 23, 2004 Elaine wrote: > I was only sore after the first couple of weeks > of starting to exercise. I can push myself to failure and still > hardly be sore. I don't know why or if that means i'm working > effectively. I suspect when i change my routine i will be sore again > for a while. Delayed-onset muscle soreness (DOMS) typically results from doing exercise to which you are not accustomed. It is not a measure of the effectiveness of your routine, nor is any lack of soreness an indication that you're doing anything wrong. If you have other reasons, that's fine, but you should not change your routine specifically for the purpose of maximizing soreness. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 23, 2004 Report Share Posted March 23, 2004 I'm more interested in burning fat and my understanding is that not eating before or after helps burn more fat. Plus it just feels better when i can go in with an empty stomach and stay that way after -- like i said, cleaner burning. Another note: i can tell when i've overdone it with the weights when I get nauseous. When i lift to failure that always happens. Nausea is my warning signal to cut back or i'll lower my immune resistance or risk injury. Elaine > But whether not eating is a good idea depends on your goals. If you're just > trying to keep fit, it doesn't matter much, but if you want to gain muscle, I > think the research is pretty unanimous that you need an elevated level of > amino acids within very close proximity to your workout to get the maximum > effect > out of your workout. The focus used to be on what to eat *after* but some new > research shows that eating protein before your workout is even more effective > than after. New research also shows that the total amount of protein is > irrelevant, and that the key is the amount of essential amino acids. Quote Link to comment Share on other sites More sharing options...
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