Men Made For More Podcast Episode 56: What to Eat Post Workout?Sep 15, 2020
Most guys listening have probably heard about the importance of what you’re consuming post workout - but how much of that is really true? Do you have a window of gains that requires protein immediately after? Do you need to ‘refeed’ your muscles with carbohydrates? And how important is all this info really? Failing to understand what your body needs after a workout could greatly impact your results when it comes to improving strength, building muscle, and dropping fat. Listen up today to get some guidance on what you should be consuming post workout.
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Men Made For More Podcast Ep 56: What to Eat Post Workout
[00:00:00] Dave: Welcome to the Men Made For More podcast, a show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don't know where to start. You've lost your physical and mental edge.
[00:00:18] That's keeping you from living out your full potential. You're tired of talking about doing big things and you're ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It's time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we'll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We'll focus on the topics that matter most for helping you develop into the man you were made to be, our goal is to not only build strong men physically, but to help coach and develop strong friends, sons, brothers, fathers, isn't [00:01:00] owners, and professionals in every area of your life.
[00:01:03] I'm your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist and strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you're at in your journey. Remember that you're made for more. I'm excited to have you with us today and let's dive into today's episode of the men made for more podcast .
[00:01:24] hey guys, welcome to today's show today. We're talking about what to eat post-workout and it's a little bit of a piggyback off of last week's episode, what to eat pre-work up. So if you haven't checked that one out next year, go back and listen to that one as well. It's pre and post workout. They work really closely together, and this is all in the context of how your nutrition is throughout the day throughout the week.
[00:01:47] There's a lot that goes into this. But there's a lot of hype. There's a lot of focus around the post workout meal. And most guys listening have probably heard about the importance of what you're consuming. Post-workout. But how much of that is really true. [00:02:00] Do you really have a window of gains that requires protein immediately after?
[00:02:04] Do you need to re feed your muscles with carbohydrates and how important is all this info? Really? There's a lot out there. That's conflicting stuff. There's a lot out there that speak some things as absolute truth, but in real, for most people is all this really necessary failing to understand what you're body needs after workout could greatly impact your results when it comes to improving strength.
[00:02:26] Building muscle and dropping fat. So listen up to today's show to get some more guidance on what you should be consuming. Post-workout. And like I mentioned, if you Google search around, you might find the postworkout meal to be the Holy grail of all your meals. And there is some science to back this up.
[00:02:43] It is a very important meal. There is a, an opportune window after working out where functions of your body are just different and more efficient in some ways. So being able to take advantage of that. Can be extremely important, helping you reach your goals, [00:03:00] but it probably won't be the one thing that increases your results exponentially.
[00:03:05] However, this is a big, big note. What I see in my experience is that it can definitely be the thing that keeps you from reaching the results you're after, when it's done incorrectly. So it might not be the magic secret to get you to the next level, but it can definitely be a big sticking point and actually, uh, something that really keeps people from reaching their goals when they don't do this correctly.
[00:03:29] And I know there's a lot of confusion out there on this topic. And so many others when it comes to nutrition, but it doesn't have to be complicated. I wanted to make this episode for that exact reason. I know so many people that overcomplicate this type of thing time again, and it can actually push them further away from what they're actually trying to achieve.
[00:03:47] And learn from my experience. I've tried it all in some form of another I've done. I've done the protein shakes and the shakes right after I've done the fast acting carbs to help with protein, absorption and muscle glycogen. I've [00:04:00] done big meals after workout. Like. More than most people eat in a day. Uh, there's my, my sophomore year of college, I was, I was playing football.
[00:04:09] And from during my freshman year, I was already coming in as an undersized linebacker and I lost 14 pounds the first year of football first season. 14 pounds in the three months I was playing college football because I couldn't keep up muscle gain. I guess I couldn't eat enough to keep up waking in general.
[00:04:28] So I lost 14 pounds and it wasn't like a good 14 pounds. It was like, I need to put some weight back because I'm sure there was some fat in there, but a lot of it was the hard-earned muscle that I put on in the off season. So going into sophomore year off season was trying to bolt back up. So I was trying to get to.
[00:04:47] Up to where I was, and then even bigger to set myself up for a more playing time, the following year. And I was doing a man, I was eating so much food at that time, but I would workout in the morning and I would do this [00:05:00] post-workout oatmeal. That was just, it makes me sick. Thinking about how much was it? I think it came out to like, At least 2000 calories in it, there was a cup, maybe more of oatmeal cup and a half maybe of oatmeal.
[00:05:13] Uh, probably like six scoops, like six scoops of peanut butter, which we know a scoop of peanut butter, not the actual serving scoop, but like six actual scoops was using this mass gain or shake that had like 85 grams of protein and like 60 grams. I don't know. I couldn't tell you all that was in there, but it was exhausting trying to put this food down.
[00:05:34]So now she's gone too far of a tangent, but I've tried that I've tried the post-workout window of put as much food in there as I can. I've tried high carb. I've tried high pro I've tried high fat. I've tried eating nothing at all after, and this is more recently have some objective. I've talked about what I think of the benefits of fasting in general, but I've tried fasting after workouts before, and you don't have found personally most didn't help me that much.
[00:06:00] [00:06:00] Most didn't, I didn't notice a major improvement from any of these one thing. In particular, despite all the things I've tried to buy things that have helped clients work through rarely do we see that big of an improvement, but some of those things definitely hurt my progress, whether it was putting on excess weight, whether it was not recovering as well, whether it was not feeling as good and performing as good.
[00:06:24] It can definitely hurt your progress when you do the wrong things. So there's times if you're competing for sport and you're trying to make a certain weight, you might have to pay a little extra attention to these details, but for most people to really over-complicating this meal and for most people that are just trying to look good, feel good, don't overcomplicate it.
[00:06:44] So I want to talk about what should you be consuming post-workout cause I think it's important to first clear up how many factors go into what your body needs. There's so many things in terms of stress, sleep, nutrition, absorption. What's going on throughout the whole [00:07:00] day, the whole week that what you're consuming on a daily and weekly basis will greatly affect what your body actually ends up needing post-workout.
[00:07:08] But with that being said, there still a few general recommendations I want to touch on as well. Some myths to dispel that are out there because the recommendations hold true. Um, And there are some myths though that get heavily, heavily touted, heavily focused on that may or may not be true, but a lot of times, like with anything like you hear me preach time and time again, it comes back to consistency and it comes back to the basics.
[00:07:34]So let's talk about the first thing here. Do I need to consume protein immediately after there's some things out there that say you should be, as soon as you finish the last rapid last set, you should have a protein shake in hand, slugging it down. And the more common recommendation is definitely within a 30 minute.
[00:07:50] Window is very popular that you should be consuming a lot of protein right after. And for most people, this just isn't as important as we [00:08:00] think. And there's more coming out that as long as you're getting adequate protein within a 24 hour window, Then you've probably taken advantage of that enough.
[00:08:08] There's there's not this short window of opportunity that we think, but there is, there's a window. And if we think of it closer to 24 hours, think about what you're getting throughout the day, more so than what you're getting immediately after. So if you're eating balanced meals throughout the day, if you're hitting your protein, Intake goals over the course of 24 hours, then you probably don't need to switch around too much.
[00:08:30] You can move a little bit more protein after workouts if you want. But in general, if you're hitting what you need throughout the day, that should be more than enough for most people. Now in terms of where to start for that, I'm going to go real general at this, but one gram protein per pound of lean body mass would be a great starting point.
[00:08:47] So you need to know roughly your body fat to help figure that out. total weight times your lean body mass have one gram per pound of lean body mass for that very general starting point, but that can give you guys at least a, a jumping [00:09:00] off point to, and to take and run with. Okay. Second thing, wanting to dispel.
[00:09:04]Do I need carbs right after my workout to replenish muscle glycogen is another popular one. When we work out, we burn through our, our muscles, energy stores called glycogen and carbs are what helped to refill that. And there's a common thing that says, well, to get us ready for our next workout, we have to replenish the carbs immediately.
[00:09:23] After any of them glycogen, then we burn through. And if your goal is performance, if you're a high level athlete and your workouts reflect that you're participating in hiding 10, sometimes multi-day workouts, then yeah. It's probably a good idea. Yeah. To do this, to get some carbs right after if you're constantly burning through these muscle glycogen stores, then that's probably a good idea.
[00:09:45] But for most people looking to get stronger and simply just look good. It's probably not as important as you think. And this gets into the category of you might be harming yourself more than you're helping yourself by doing this. If you're following an average, even a, a [00:10:00] moderate workout, a 45 to 60 minute workout, we're going through some weight training and you're training three to four days a week.
[00:10:08] You probably don't need to be worrying so much about. Tapping off your muscle glycogen stores, especially if your goal is leaning up losing fat, it's not going to be as important as you think. Now, like I said, for the athletes, yes. It's something you want to definitely consider, but this way of thinking, it's a lot of people in trouble when their goal is fat loss, because they eat some carbs right after it's usually probably even more carbs than they should be consuming, which can get into in a later, later point here.
[00:10:36] But the. The necessary performance benefits you're going to get from that do not outweigh the negative effects you might get. If you're trying to throw a lot of carbs down, especially if, depending on what else you're eating throughout the day, if you're having more carbs in general, if you don't respond as well to carbs, all those things should make you think twice about trying to do carbs right after the workout.
[00:11:00] [00:10:59] But side note on that is that if you are going to get carved somewhere, if you're limiting your carbs to fill them in your carbs, in other places during the day, the post workout meal can be a great place to do that. So either recommend carbs around workouts for people, especially people that don't do as well with them, try and try and keep them around your work.
[00:11:19] So either before or directly after. So what are some options when it comes to eating post-workout I just want to talk some actual logistical things, some actual meal recommendations and ideas. So the first thing, common ones, a protein shake or some kind of similar meal type replacement. This would be good for those that have trouble meeting their protein needs.
[00:11:40] So for. Uh, myself specifically, I run into this and with other clients that do intermittent fasting, it can be sometimes tricky to get all your protein needs into a shortened window, whether that's eight hours or six hours or four hours or whatever the eating window is, it can be hard to meet your protein needs.
[00:11:58] So in those cases, a [00:12:00] protein shake using that right, right. After it can be a really good idea if you find, and that you're falling short of your protein goals. It's can have be good if you're on the go or you want to have access to food, dude, for some time, if you know, you're going to be not able to cook a solid meal for awhile, a protein shake or some similar thing can get you through that time between maybe you work out in the afternoon, you're trying to bridge that gap between when you work out to dinner.
[00:12:22] So that can be a good idea as well. And this is good. If you're trying to build muscle or gain weight. Again, protein shakes, not as necessary for those. If you're trying to lose weight or lose fat protein shakes might not be as necessary unless you fall into one of those other categories that I mentioned, have trouble meeting your protein needs or just on the go and not being able to get something for awhile.
[00:12:42] It's not the best thing for trying to lean up, thrown down. A lot of protein is not necessary if you're trying to lean up. So just keep that in mind, if that is your goal. So second thing, if you're not doing a protein shake, Or some kind of a similar meal would be to just eat a salad and balanced meal.
[00:12:59] There's no [00:13:00] magic. Post-work on the others, no magic ratios necessarily that you're going to need for most people. Again, if you're, if you're competing for something specific or you're a high level athlete, you need to get a little more dialed in with this, but I'm talking to most people out there that are just trying to look good and feel good.
[00:13:17] There's no magic post workout meal, but like all your meals, it should have a balanced mix of high quality proteins. Fats and potentially some carbs. And that's depending on your goals and some of those other things we've talked about of how you respond to those things. And also remember with this, your quantity should match your goals.
[00:13:35] It's not an excuse to pick out eating more. Post-workout like I mentioned before, it is not necessarily set you up for more success. If you're eating again, like the protein, it's your total amount. Okay. Calories and expenditure throughout the day. So it's not an excuse. You don't have a magic. Post-workout window where calories don't affect you.
[00:13:54] Like some people might, I think it is not an excuse to just pick out and eat as much as you want and you shouldn't be [00:14:00] working out to simply eat more. That's not a good reason to work out either. And that's going to set you up for a lot of yoyo type things and limited progress over time. So last thing I want to recommend, and it's something I've just tried more recently is.
[00:14:14] Eat nothing, nothing immediately after your body's not going to go to waste contrary to popular belief, your muscles are not going to waste away and fasting after workout. It might get you shunned from most bodybuilding forums out there, but when done occasionally it's not nearly as harmful for your performance, as you would think.
[00:14:32] I've tested this out. I know other people have tested this out and it might actually help with overall health and resiliency to some stressors. So a couple of things, keep in mind, there's no magic window on this. It's not longer the better for some people. If used to eating immediately after maybe you wait 30 minutes, maybe you wait an hour.
[00:14:48] For some people, they might be able to get away with a couple hours, but some things that is make sure that your other stressors are properly managed in these cases. So fasting is a stress on the body and if you're [00:15:00] not managing stressors, in other ways, you don't want to continue to add stressors on top of that.
[00:15:04] So make sure you're also meeting your daily calorie and your nutrient needs to match true goals. Like I talked about calories, I talked about the protein. You have to make sure that over a 24 hour window you are eating what you need to reach your goals so that it's likely a certain protein goal. That's likely a certain total calorie goal.
[00:15:22] Again, we talked about tracking calories and the. Pros and cons of that, but the calories that your body needs need to be getting. Yeah. And especially if your goal is building muscle, don't, try fasting to try some extreme thing, expense of hitting the nutrients that your body needs. That's the main thing with this, just listen to your body.
[00:15:40] If you're not hungry right after workout a little bit and see, see how you respond, see how you feel, see how. Your energy is see how your future workouts are. Those are the things that you want to start to track. So what you eat post-workout is an important decision when it comes to looking, feeling and performing your best.
[00:15:58] And if what you're eating workout, doesn't [00:16:00] align with those goals or doesn't align with your lifestyle. And this can really sabotage your progress instead, keep working towards better choices. So we're always after a little better, not perfect and keep experimenting to find what works best for you. Again, in this area of nutrition dialed, then you can boost your performance and your results when it comes to looking, feeling your best.
[00:16:20] Appreciate you guys listening today, guys, if you've found today, helpful, I'd love to hear from you. Shoot me an email that my email is right there in the show notes or messaging me on Instagram at IO strength performance. And let me know of any topics you find helpful pass episodes and helpful or anything you want to see a little more of.
[00:16:36] We'll be happy to keep the conversation going. Even the message there, or shoot me an email again. They should listen to it today. Guys have a great rest of the day and I'll talk to you guys tomorrow.
[00:16:45]Thanks so much for listening to today's episode of the manmade for more podcasts, hope you found today's show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. [00:17:00] The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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