post workout meal?

How is this for a post workout meal....

1/2 cup cottage cheese steamed broccoli

that's protein and carbs, right?

That sounds good... I find that I can't eat for a while after working out though. For one, I feel like I don't want to go and eat what I just burned. Two, my stomach definitely doesn't feel hungry for a good half hour or so after I exercise.

do you have a snack before you work out? i'm trying to eradicate the starving sensation like 3 hours after i work out. i dont wanna eat back what i burned either.

The steamed broccoli isn't really the type of carbohydrate that most people have in mind for a postworkout meal. Something like a potato, sweet potato, bagel, anything starchy is more of what you should go for. 

Original Post by kimpossible0618:

do you have a snack before you work out? i'm trying to eradicate the starving sensation like 3 hours after i work out. i dont wanna eat back what i burned either.

Yeah i eat like a banana or something light before I work out. But I'm never really hungry right after.

ok, cool, thanks. i'll try a banana before i go. hopefully that tames the growling tummy a little longer.

You should definitely eat after your workout.  It helps your muscles to recover.  I think cottage cheese and broccoli is a perfect post workout snack.  The good carb/protein mix will also help to keep you satisfied MUCH longer than bagels and other starchy foods.  A banana is also good but add some protein to it post workout.

wow i think i take everything that i said back... I don't normally get hungry after a workout, but I am soooo hungry now! I burned 500 calories about an hour and a half ago and I got hungry so i ate 2 fruit leathers, some wheat thins with laughing cow cheese, a granola bar and some pistachios. (a total of about 475 calories) I still feel hungry though lol and it's only 10:40 am. hmmm.

No, broccoli is not what is considered a good carbohydrate for postworkout.  It's mostly fibrous carbs and won't do much to help your muscles recover.  Broccoli is actually allowed on no-carb diets because of this.  Something like a whole-wheat bagel or sweet potato is much more ideal.  The point of eating postworkout isn't to stay full, but to intake energy to repair your muscles and restore glycogen.  A banana works too.  You could also eat the broccoli in addition to the other carbohydrate source if you are concerned about staying satiated.  A sweet potato is ideal because it is a slow-burning complex carb and has as much fiber/gram as the broccoli.

eastside -

how about if, in addition to the broccoli and cottage cheese, i included a piece of whole grain bread? so, ideally, i should be eating a carbohydrate before working out (like an apple or banana) and eating one after working out?

auralay - since i've been obscenely hungry after working out, i've just been eating baby carrots. they fill me up before i can reach for walnuts or peanuts (which are the devil! i love peanuts way too much).

Yeah, adding the bread will work.

How soon after working out is recommended ?  I am at the gym at 4:30am (without eating first), home at 5:30 to get ready for work and I normally don't eat anything until 7am on my way to work, I have a vitatop or whole grain waffle with peanut butter...then fruit/yogurt around 10am......or oatmeal... 

I usually do cardio and have been working the strength training harder the last couple weeks as well.  Is it better for muscle recovery/growth to eat right away ?

Eastside - you are correct if you are talking about an intense run - let's say 60 - 90 minutes or an intense strength workout.  Most experts believe that for the average person, which I'm guessing most of us are, you do not need to carboload in order to help your muscles recover or prepare for a workout.  Protein is very important and vegetables provide a good source of carbohydrates.  If someone is trying to maintain, sure go ahead and add the toast or other starchy vegetables.  If you are trying to lose weight, I would stick with vegetables and protein.  If you are looking to increase your fitness performance, then experts might have a different opinion (of course, depending on who you ask). 

Hi, kimpossible0618 & everybody -- 

I've always read that it's important to eat or drink a light, balanced snack both within a couple of hours before and as soon as possible after your workout, (ideally within 30 minutes) to ensure your muscles have a steady supply of glycogen, and to repair and build tissues if you're weight training.  If you're not able to eat right away, then a little juice mixed with water, or a small sports drink, or even a power bar will keep your blood sugar steady as your glycogen levels drop and start the restorative process your muscles need after your workout. 

This shouldn't overload your caloric intake -- snacks should be part of your diet, so it's just timing and quality we're talking about -- a pre-and post-workout snack should be a small, low-fibre, carb & protein combo -- it need not be large -- even just a glass of milk is fine, or a small peice of toast with nut butter or a banana and a small piece of cheese. 

Eastside, I'd love to find a way to eat more sweet potatoes, but I"m never home!! They truly are the perfect carb.  Yum.

I dunno, lfaine.. I think if someone's weight training, they can afford some starches -- keeping a steady stream of glucose in your bloodstream isn't quite the same as carboloading.  Endurance sports or cardio that last longer than 40-60 minutes require more glycogen than the body can store in the liver, and can cause the body to break down muscle tissue to access glycogen reserves.  Working out with weights breaks down tissues so they can be built up again using the nutrients you consume, which makes it even more imperative to eat a carb/protein balanced snack asap.

Here's a great little Mayo Clinic article with some ideas.

Good luck with your training!  Sounds like you're on the right track!

I agree with  lfaine, seems knowledgeable in all posts.  unless you are training very hard skip the carbs & load up on protein.  You are hungry because your body needs protein before it starts breaking down muscle tissue if you don't give it some.  I always choose tuna &/or whey protein powder I got from walmart for 14$  I have it within 20 min. after workout or your body starts breaking down calorie burning muscle..... get protein in EVEN IF YOUR NOT HUNGRY.  Body will happily use muscle & hang on to the fat... which burns no cals.  don't worry about eating what your burned off because the more muscle you save the more cals you burn when you do workout anyway also when you stop working out... so get the protein in.  GOOD LUCK EVERYONE!!!

I am a big fan of eating immediatley post-workout. If I end up at home, i make a bowl of oatmeal and fruit. If I'm on the road, I always bring a bag of almonds and a piece of fruit.  My body has gotten so used to it, that if I don't eat within like 10 minutes (seriously) I feel dizzy.

you should def eat after, you burn the most cals then

my current fav is 1/2 cup steel cut oats and 1 scoop of chocolate when protein 

I usually have a cup of chocolate soy slender or a designer whey shake. Sometimes I add some banana.