What to eat after strength training in the gym?

What to eat after strength training in the gym?

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

Previous questionIn the sports version, what does the handicap 2 (-1) mean?
Next questionWhy is it so thirsty after training and is it worth it, will the benefits of training go away?

answers (7)

Answer 1
August, 2021

It depends on what time you are training and what goal you set, to build muscle mass or lose weight.

During training, glucose levels are significantly reduced and can be restored by drinking a glass of juice (not from a pack, but natural) or a smoothie, or by eating a fruit (preferably an apple or a pear). This should be done 15-20 minutes after the end of the workout.

If you want to lose weight, then it is better to postpone the next meal for a couple of hours. If your workout is in the evening and you return late, then you can replace dinner with a protein shake. It does not contain many calories, but it saturates the body well and gives the muscles the necessary protein.

If the goal is to gain muscle mass, then it is best to eat within an hour after training. And this should also be something proteinaceous: poultry meat, lean fish, egg whites, etc. For very thin people, you can add carbohydrates, only the right ones - buckwheat is perfect.

Gainers are also perfect for ectomorphs (thin people): they contain both proteins and carbohydrates, they recuperate well after training and help to build up mass.

Answer 2
August, 2021

I believe it depends on whether you want to burn unnecessary fat mass (drying). Then for each person you need to choose an individual set of food products, since all people are different. And besides, the famous proverb says "There are no comrades for taste and color." Choosing your own diet can take weeks or even months. It takes a very long time. You can consult dietitians, and you can also resort to the help of trainers or professional athletes who have done this more than once. I think protein products, lean meat, poultry meat, chicken meat, boiled eggs or omelet, cottage cheese, fruits are suitable ...

Answer 3
August, 2021

there is not enough protein after exercise to repair muscle. you should also eat fast carbohydrates (something sweet, ideally creatine monohydrate diluted with juice) - creatine fills the muscles with water, and juice, that is carbohydrates, maintains insulin levels!

By the way, different organisms have different metabolism and accordingly, it processes nutrients in different ways. so that the body processes 20-30g of proteins at a time. Breeeed!

On my own, I myself take after training 35g of isolate + additional 5 tabs of amino acids in the end 30g.

Answer 4
August, 2021

Regarding the high glycemic index of cottage cheese, I correct, Alikhan - cottage cheese has an index of 30, compared to chicken, which has an index of 5-9, of course there is a difference, but chicken meat is absorbed long enough for the body to receive the long-awaited 23 grams of protein. Therefore, the choice of an ordinary person in a fitness club who has no idea about controversial supplements, I think, is obvious. Esno whey isolate or hydrolyzate is absorbed completely in 20-30 minutes, but not everyone knows about sports nutrition. And it certainly won't help with closing the carbohydrate window)

Answer 5
August, 2021

After strength training, the body feels the need for building material (protein)

Therefore, after strength training with weights, a good closure of the protein-carbohydrate window can be a whey protein isolate or hydrolyzate, which have the ability to be settled by the body faster than a regular protein product

I would not recommend cottage cheese. it has a very high insulin index that many people don't notice

Answer 6
August, 2021

I agree with the person who expressed his thought above, except for "20 g of protein". The human body easily assimilates even more, but otherwise I support.

Answer 7
August, 2021

Immediately after training, you need to drink a protein shake (it is better to do it on water, since milk contains carbohydrates) or eat a pack of low-fat cottage cheese, about 250 grams. There is no point in a lot of cottage cheese, since an unprepared person assimilates by the body exactly as much as he can assimilate, and this is about 20 grams of protein. There is a myth that if you eat one protein, you will lose a lot of weight. It is not true. Therefore, you should not abuse it. In 30-40 minutes after training, you can already eat carbohydrates. Ideally 300 grams of buckwheat. But you can only eat carbohydrates after training if it was during the day and not in the evening. In the evening after the hall, it is better to immediately drink freshly squeezed juice. And when you come home, eat something protein. For example, the same cottage cheese. In general, you need to try to keep the period of release of growth hormone after training as much as possible, since it is responsible for the growth of muscle bundles. But do not overdo it, otherwise the body will start eating itself. Therefore, it is best to drink a protein shake after a workout or eat something that is absorbed faster.

And before a workout, you can eat something protein in an hour and a half. For example, 100 grams of chicken, a couple of eggs and two cucumbers. That is, before going to the gym, you need to eat protein and fiber.

In general, it all depends on the specific tasks of a person and on his physique. In any case, individual dietary advice is needed.

Related question

What hormones are released after training in the gym?

Read more

How to combine functional training with strength training in the gym? If there are only 3-4 lessons per week. And can they be combined in one day?

Read more

Should you eat before strength training?

Read more

How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

What foods (or even sports nutrition) should you eat to gain muscle mass while training in the gym?

Read more

I have no strength to go to training, and this is not laziness, endorphins should be produced, and after training I am in apathy ... What to do?

Read more

Is it possible to restore the growth process after it stops due to training in the gym during adolescence?

Read more

How long does it take after strength training to produce testosterone?

Read more

How to draw up a training program for yourself in the gym? (note in comment)?

Read more

Tips for Faster Recovery After Exercise

What could be the reason for feeling unwell in the gym after ten minutes of training? (darkening of the eyes, dizziness, nausea, drowsiness, and stuffy ears)?

Read more

What set of exercises is suitable for training grip strength?

Read more

What is better to eat before and after training (and for how long) to lose weight, burn fat?

Read more

I am engaged in the gym. Strength does not grow, muscles grow. This is normal? (task to build muscle)?

Read more

What if I feel addicted to training and rush to the gym every day?

Read more

10 Best Pre & Post Workout Meals / Snacks

What time of day is it better to practice in the gym? Is it true that training in the evening will not work?

Read more

Can you burn fat only with strength training (no cardio)?

Read more

Is it bad for your skin to train in a gym with light makeup?

Read more

What resources can you find different dumbbell training programs? Is it desirable to develop physical strength and endurance? Thanks.

Read more

Will strength training 2 times a day be effective?

One day in the morning I want to do strength training on my legs, in the evening on my arms, on the rest of the days I want to train without weights. Because strength training takes a lot of time and I usually leave day 4.

Read more

The Post-Workout Anabolic Window (MYTH BUSTED with Science)

Is it true that the more "pleasant pain" in the muscles after training, the more productive the training was?

Read more

What to do if muscles ache after training?

Read more