# What to eat IMMEDIATELY after workouts? **URL:** \ **Category:** Factual Questions\ **Created:** [February 2, 2007, 1:27am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483 "2007-02-02T01:27:57Z")\ **Posts on this page:** 17\ **Page:** 1
**Author:** ![Roboto](https://avatars.discourse-cdn.com/v4/letter/r/b77776/32.png) [@Roboto](https://boards.straightdope.com/u/Roboto)\ **Post date:** [February 2, 2007, 1:27am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/1 "2007-02-02T01:27:57Z")
Trying to maximize muscle gain/weight loss. Overall goal is gain 5 lbs muscle, lose 5 lbs fat. I’m naturally really skinny, so the weight loss will be easier for myself than for many (the only reason I have fat is desk job/beer). But now I’m working out in the mornings . . . 30 min cardio, 30 min weight training, each muscle group to the max once per week. I’ve gotten excellent advice on SMDB regarding all of the above, but one thing I can’t figure out is what to eat immediately after workouts. Right now I’m eating very little so that I lose the weight first . . . just some lowfat yogart and a piece of fruit. Than I stagger my meals (2 half lunches) and never eat a few hours before bed. Should I be loading up on food directly after workouts to give my body something to burn (right now I’m hoping that fat is the only option)? ---
**Author:** ![alice\_in\_wonderland](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/alice_in_wonderland/32/176_2.png) [@alice\_in\_wonderland](https://boards.straightdope.com/u/alice_in_wonderland)\ **Post date:** [February 2, 2007, 1:48am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/2 "2007-02-02T01:48:03Z")
Well, I would add some heavy duty protein - like eggs, for instance. Some people will suggest that you should just eat the egg whites, however, many experts agree that the protein is better absorbed if you eat the whole thing. ---
**Author:** ![iano](https://avatars.discourse-cdn.com/v4/letter/i/9de053/32.png) [@iano](https://boards.straightdope.com/u/iano)\ **Post date:** [February 2, 2007, 1:49am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/3 "2007-02-02T01:49:55Z")
Your goal after workouts is to recover from any real dehydration or shortage of glucose you might have. Water and/or Gatorade and something such as bread or fruit would be fine. Do this within the first fifteen or thirty minutes after you’ve stopped. It doesn’t need to be much, and calories in and of themselves aren’t really what you’re looking for–it’s more a matter of fixing the balance you disrupted by working out. Then again, my advice is for general exercise and not necessarily muscle-building… ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [February 2, 2007, 3:22am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/4 "2007-02-02T03:22:21Z")
During the hour or so immediately after serious weight-training, you want a mix of whey protein, sugar, and branched-chain amino acids. I use Biotest’s Surge, but if that’s too expensive for you, try a glass or two of skim milk. In the three or four hours after that, go low fat/high protein. ---
**Author:** ![Carnac\_the\_Magnificent](https://avatars.discourse-cdn.com/v4/letter/c/ccd318/32.png) [@Carnac\_the\_Magnificent](https://boards.straightdope.com/u/Carnac_the_Magnificent)\ **Post date:** [February 2, 2007, 3:25am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/5 "2007-02-02T03:25:41Z")
[QUOTE=ultrafilter] During the hour or so immediately after serious weight-training, you want a mix of whey protein, sugar, and branched-chain amino acids. I use Biotest’s Surge, but if that’s too expensive for you, try a glass or two of skim milk. In the three or four hours after that, go low fat/high protein. [/QUOTE] What about soy protein? Good, not so good? ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [February 2, 2007, 3:33am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/6 "2007-02-02T03:33:45Z")
[QUOTE=Carnac the Magnificent!] What about soy protein? Good, not so good? [/QUOTE] No reference, but I do remember seeing a study where they compared muscle gain from soy and other proteins. The guys using soy did gain muscle, but only about half as much as the guys taking milk protein. There’s a considerable amount of controversy regarding the effects of the phytoestrogens in soy protein. I’ve yet to see anyone in the anti-soy crowd who doesn’t come across as a bit of a nut, but they do have some evidence. I’ll eat edamame and miso soup occasionally, but that’s about it. ---
**Author:** ![daffyduck](https://avatars.discourse-cdn.com/v4/letter/d/ec9cab/32.png) [@daffyduck](https://boards.straightdope.com/u/daffyduck)\ **Post date:** [February 2, 2007, 4:43am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/7 "2007-02-02T04:43:39Z")
I highly recommend “Nutrient Timing” by Ivy & Portman if you seriously want to maximize your nutrition/training program. There is a 45 minute window of opportunity after a workout to take advantage of the favorable hormone changes triggered by training (increased testosterone & insulin). After 45 minutes, these hormone levels start to drop. Solid foods can take 2 to 3 hrs to fully digest so your best bet is a whey protein drink with dextrose and maltodextrin. You might also want to look into creatine supplimentation. Tons of science behind the benefits of creatine for bodybuilders. The protein in yogurt is mostly casein, which is absorbed more slowly than whey, but it is definitely better than eggs. Save the eggs for lunch. Fruit is a poor choice for post-workout carbohydrates. Fructose cannot be converted directly to glycogen by the liver and is first converted to fat and then the fat has to be metabolized. You’d be better off dumping a spoonful of table sugar into plain yogurt than eating fruit after a workout. High glycemic index carbohydrates are the best bet to restore glycogen stores as soon as possible. When you’re on a calorie-restricted diet, you need to make your calories count as much as you need to count your calories so food selection becomes critical. Fresh whole foods will give you the best nutrition/calorie ratio. Strive for a balance of about 24-43-33. 24% of your calories from protein; 43% from carbohydrates and 33% from fats. Fats are a critical part of good nutrition, so don’t overlook them. Fish oil and unsaturated vegetable fats (like olive oil) will help your hormone health and cholesterol balance. ---
**Author:** ![Nava](https://avatars.discourse-cdn.com/v4/letter/n/da6949/32.png) [@Nava](https://boards.straightdope.com/u/Nava)\ **Post date:** [February 2, 2007, 9:07am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/8 "2007-02-02T09:07:16Z")
[QUOTE=daffyduck] Fruit is a poor choice for post-workout carbohydrates. Fructose cannot be converted directly to glycogen by the liver and is first converted to fat and then the fat has to be metabolized. [/QUOTE] Sorry, but wrong: fructose is transformed into glucose, glucose is the bulding block for glycogen (glycogen is just a string of glucose). Glucose can be transformed into many other things (fat among them), but the first thing the body does with fructose is flip a couple bonds and turn it into glucose. ---
**Author:** ![Jurph](https://avatars.discourse-cdn.com/v4/letter/j/50afbb/32.png) [@Jurph](https://boards.straightdope.com/u/Jurph)\ **Post date:** [February 2, 2007, 12:47pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/9 "2007-02-02T12:47:24Z")
When I was working out for muscle gain and weight loss, I would come home from my workout and throw a filet mignon on the grill, and while it was cooking, I would blend two bananas, a raw egg, a small scoop of whey protein, and a half-cup of frozen strawberries. The steak, egg, and protein powder were a pretty serious protein pile; the fruit took care of my sugar and starch needs. Between the meal and bedtime I’d drink up to two liters of water. My workout was a combination of cardio and lifting – I started with a warmup stretch, a lap around the track, a half hour on a rowing machine, and then moved over to do two circuits on weights. It took almost exactly an hour and I usually had to walk around for ten minutes afterward before I trusted my ability to hold the steering wheel for the drive home. I lost 7 pounds (at six feet tall, 173 down from 180) and got pretty good definition doing that twice a week (Weds, Fri) for a year or so. Mondays were four to six mile runs in formation. Not as much fun. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [February 2, 2007, 1:11pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/10 "2007-02-02T13:11:54Z")
Awhile back I came across the website of the nutritionist, JJ Virgin, who was working with Brandon Routh (new Superman) to help him put on 25 lbs of lean muscle and about 10% body fat. She kinda creeps me out in a “nutritionist for the stars!” kind of way, but her advice is pretty sound. > [@](#): > > 1. Eat within one hour of waking up. > 2. Stop eating 3 hours before bed. > 3. Eat every 4 hours > 4. Eat within 30 minutes of finishing a workout. > > He drank a power shake within 30 minutes of finishing his workout that included the following [del]Designs for Health[/del] (we know “sell, sell, sell”) products : (this was blended with his choice of fruit): > > PaleoMeal whey protein-to support muscle mass development > Carnitine Tartrate Powder – to reduce muscle soreness, help the body use fat for fuel > L-Glutamine Powder– to help with muscle glycogen refueling (helps muscle store carbs for energy for future workouts, may help raise growth hormone) > Phosphatidylserine Powder - to help lower stress hormones which can get in the way of muscle mass development. > Raspberry MSM powder – to reduce muscle soreness > Ribose-to help generate energy Her site talks plenty more about the Super-making diet. As for me, immediately after a workout, I usually just eat a banana. ---
**Author:** ![Carnac\_the\_Magnificent](https://avatars.discourse-cdn.com/v4/letter/c/ccd318/32.png) [@Carnac\_the\_Magnificent](https://boards.straightdope.com/u/Carnac_the_Magnificent)\ **Post date:** [February 2, 2007, 2:11pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/11 "2007-02-02T14:11:25Z")
[QUOTE=Swallowed My Cellphone] Awhile back I came across the website of the nutritionist, JJ Virgin, who was working with Brandon Routh (new Superman) to help him put on 25 lbs of lean muscle and about 10% body fat. She kinda creeps me out in a “nutritionist for the stars!” kind of way, but her advice is pretty sound. Her site talks plenty more about the Super-making diet. As for me, immediately after a workout, I usually just eat a banana. [/QUOTE] Isn’t it likely that anyone quickly putting on 25 lbs. of “lean muscle mass” is also probably using steroids? ---
**Author:** ![Blaster\_Master](https://avatars.discourse-cdn.com/v4/letter/b/cab0a1/32.png) [@Blaster\_Master](https://boards.straightdope.com/u/Blaster_Master)\ **Post date:** [February 2, 2007, 3:30pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/12 "2007-02-02T15:30:57Z")
[QUOTE=Carnac the Magnificent!] Isn’t it likely that anyone quickly putting on 25 lbs. of “lean muscle mass” is also probably using steroids? [/QUOTE] This is untrue. I can speak from personal experience that being somewhat out of shape, eating well, and working out hard can produce significant muscle gains. During my Junior year of high school, from the end of football season through the end of the track season (6-8 months), I put on 33 lbs of mostly muscle (205 to 238). I’ve known many others who have had similar results as well. Of the two individuals whom I’ve known to use steroids, one gained about 95 lbs. in about a year (195 to 280) and the other about 65 lbs. (165-230). In both cases, when they stopped juicing, their weights normallized around 235 and 195 respectively. In Brandon Routh’s case, he had a professional nutrionist and a personal trainer (both certianly more knowledgable than I was in high school), so it doesn’t seem remotely strange to me that he could gain 25 lbs of lean mass quickly without steroids. ---
**Author:** ![Quiddity\_Glomfuster](https://avatars.discourse-cdn.com/v4/letter/q/c4cdca/32.png) [@Quiddity\_Glomfuster](https://boards.straightdope.com/u/Quiddity_Glomfuster)\ **Post date:** [February 2, 2007, 4:06pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/13 "2007-02-02T16:06:15Z")
[QUOTE=Jurph] a raw egg [/QUOTE] Really not a good idea anymore to eat raw eggs. Carry on. ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [February 2, 2007, 7:11pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/14 "2007-02-02T19:11:31Z")
[QUOTE=Carnac the Magnificent!] Isn’t it likely that anyone quickly putting on 25 lbs. of “lean muscle mass” is also probably using steroids? [/QUOTE] From what I understand his training regimen was steroid free. It was all just based on one of the most expensive workout/nurtition regimens Hollywood can buy. He put on about 5lbs of muscle a month eating 200 grams of protein a day. That’s not too terrilby “quickly”. Faster than me, but I don’t have the luxury of having personal trainers working ith me 24-7. ---
**Author:** ![Carnac\_the\_Magnificent](https://avatars.discourse-cdn.com/v4/letter/c/ccd318/32.png) [@Carnac\_the\_Magnificent](https://boards.straightdope.com/u/Carnac_the_Magnificent)\ **Post date:** [February 2, 2007, 8:58pm UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/15 "2007-02-02T20:58:11Z")
[QUOTE=Blaster Master] This is untrue. I can speak from personal experience that being somewhat out of shape, eating well, and working out hard can produce significant muscle gains. During my Junior year of high school, from the end of football season through the end of the track season (6-8 months), I put on 33 lbs of mostly muscle (205 to 238). I’ve known many others who have had similar results as well. Of the two individuals whom I’ve known to use steroids, one gained about 95 lbs. in about a year (195 to 280) and the other about 65 lbs. (165-230). In both cases, when they stopped juicing, their weights normallized around 235 and 195 respectively. In Brandon Routh’s case, he had a professional nutrionist and a personal trainer (both certianly more knowledgable than I was in high school), so it doesn’t seem remotely strange to me that he could gain 25 lbs of lean mass quickly without steroids. [/QUOTE] What about the conventional wisdom that it’s virtually impossible to gain muscle mass faster than 5 lbs. per year. The remainder, the “experts” have always said, is mainly (well-disguised) fat. BTW, Routh needed to put on 50 lbs. of muscle. Supes isn’t a bulked-up ectomorph. 😉 ---
**Author:** ![Swallowed\_My\_Cellphone](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@Swallowed\_My\_Cellphone](https://boards.straightdope.com/u/Swallowed_My_Cellphone)\ **Post date:** [February 3, 2007, 12:46am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/16 "2007-02-03T00:46:17Z")
[QUOTE=Carnac the Magnificent!] What about the conventional wisdom that it’s virtually impossible to gain muscle mass faster than 5 lbs. per year. The remainder, the “experts” have always said, is mainly (well-disguised) fat. [/QUOTE] Do you have a cite? I’d be curious to read more about that because it defies what I’ve seen in my personal experiences. (I’m not saying it’s wrong, I’ve just seen otherwise). It was my understaning that for every 5 lbs of muscle you can expect to gain 2-5 lbs of fat as well, but that with intense resistance training it’s possible to put on 2-4% of your initial weight in a 6 week period. I can find cites that say it’s rare for people to gain more than 25 muscle (extra weight not inlcuded), but 5 is awfully low for anyone who has seriously trained. Oh, and I thought Routh was too small for Supes. He looked heroic as Clark, but the suit made him look like a weanie. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [February 3, 2007, 5:49am UTC](https://boards.straightdope.com/t/what-to-eat-immediately-after-workouts/390483/17 "2007-02-03T05:49:23Z")
You can definitely put on more than 5 pounds per year of muscle.