Post-workout nutrition when trying to burn fat

Hi everyone I am a 5'11 197 pound 19 year old male. I do weight training 3-4 times a week and on the alternating days some type of cardio like HIIT or tennis/basketball. I have no interest in losing weight anymore as its coming off my body at a 3 pound per week rate. I really just want to get lean, lose the belly fat and keep the muscle-not build muscle.

I only eat the good carbs-fruits, veggies, whole grains but I have seen that you need an insulin spike after your workout to get the protein to your muscle faster. I need to know if I should include some carbs in my post workout meal and what type of carbs(banana or OJ, or gatorade?)

But my concern is that these ideas came from body building sites and they are at a much more extreme level than me. I dont want to build muscle as I dont eat a surplus of calories but I dont want to lose muscle just continue to burn fat(losing all that fat and geting toned)

Any suggestions would be appreciated!

I would like to know this as well!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

In regards to what exercise to do - HIIT cardio is the sollution for you. It is the only type of cardio that spares muscle and attacks bodyfat.

In regards to PWO carbs - In your post workout shake, this is the only time you use simple carbs. Dextrose is the best because it gets right to your muscles when you need it. Since you are getting it right after you worked at, it won't have a negative effect on your diet. They say you should get 50-80 grams of Dextrose.

My PWO shake is three scoops of Optimum Nutrition 100% Whey Protein, 60 grams of Dextrose, and 10 grans of L-Glutamine (great suppliment that helps restore glcyogen levels). I eat my my next meal about 90 minutes after I drink my shake. That has 50 grams of complex carbs and about 30-40 grams of protein. Following the formula of lifting heavy, HIIT cardio, and the PWO nutrition I listed above, I have seen my bodyfat drop 7% in two months.

Glass of OJ [lite OJ] and turkey slice wrapped in low carb/whole wheat/grain tortilla - spread lite or fat free mayo.  Or, scrambled egg whites [scrambled with skim milk - and if you want, chives], wrapped in a low carb/whole grain tortilla [I like to add some salsa to this].

Just a few low fat, protein rich and what I think is delicious recovery meals/snacks after working out!

You could always make yourself a smoothie.  You can make nutritious smoothies that are low in fat but high in required nutrients.  Be careful of gym's 'smoothie' bars....Even many of their one's on the 'skinny' are loaded with sugar.

Drink 1 serving of lactose-free skim milk. Or regular skim milk if you can take it. You can eat a banana with that too.

Chocolate milk is about as good as recovery drinks get.

Original Post by floggingsully:

Chocolate milk is about as good as recovery drinks get.

Very interesting.  I just read this article last night that actually summarized a study between Chocolate milk and a "Specially Designed Carbohydrate Sports Drink" on soccer players that indicated chocolate milk was just as effective for recovery. 

From one of the links in your article, it looks like they studied affects on resistance training too.  I may start buying low fat chocolate milk to pack to the gym.

“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”

I triple-dog-dare you to post that article on the t-nation forums.   I want to see the firestorm that erupts from that one.  

Original Post by floggingsully:

Chocolate milk is about as good as recovery drinks get.

 Chocolate milk can't possible be as good for recovery as scientifically formulated recovery drinks, it doesn't cost enough.  ;-)

Original Post by trhawley:

Original Post by floggingsully:

Chocolate milk is about as good as recovery drinks get.

 Chocolate milk can't possible be as good for recovery as scientifically formulated recovery drinks, it doesn't cost enough.  ;-)

 I'll sell you some scientifically formulated super-duper expensive chocolate milk it it'll make you feel better.