what do you eat?

[jun keater]

I work with a trainer Wednesday & Friday. Monday & Tuesday I am on my own - Thursday I do HIIT. What should I be eating right after my workouts? My trainer wants me to eat a piece of fruit..... I don't know what to do!

[galatia]

coffee
walk 7:00
whey protein w/ carb count 8:00
oatmeal w/ egg 10:00
protein pancake w/ Emer'gen-C drink 12:00
weight train / cardio 1:00
creatine 2:30
protein pancake w/ blueberries 2:30
tunafish w/ condiments 4:30
chicken w/ veggie or salad w/ dressing 5:30

calories: 1653
fat: 55 32%
carbs: 80 20%
protein: 188 48%

I've just started this plan this week. I know some days won't go as planned but it helps to have a plan. :) Good luck in finding one that works for you.

[kaypeeoh]

Immediately after exercise the body is most able to absorb nutrients. Fruit will restore blood sugar. Protein would head immediately to the muscles to be used to repair any microscopic muscle damage caused by the workout. So an apple and some turkey would be my suggestion.

[IdahoSpud]

Someone correct me if this is wrong, but isn't the fructose in fruit metabolized very slowly by the liver? Most of what I've read about raising blood sugar PWO recommend dextrose.

http://www.abcbodybuilding.com/nutritionadvanced.php?id=14&subId=33

[Dodger]

I always have some nuts after exercise. They have some protein, some fat and a few carbs along with lots of good micronutrients. They also taste good.

[Alexoc949]

whey protein and some dextrose...how much is pending on what kind of diet you are running

[kbfunTH]

Eat what ever you would normally at this time of day. Our bodies are very efficient at taking up what they need when they need it.

[CJDonnelly]

Someone correct me if this is wrong, but isn't the fructose in fruit metabolized very slowly by the liver? Most of what I've read about raising blood sugar PWO recommend dextrose.

http://www.abcbodybuilding.com/nutritionadvanced.php?id=14&subId=33

No, you're right. Fruit is better in the early morning, but doesn't cause the insulin spike you're looking for after a workout.

Jun:
"Quick protein" such as egg whites or tuna with higher GI carbs like white bread would be a good choice. I don't really eat highly refined foods like white bread on a regular basis, however I do want to spike insulin levels postworkout, so this would be the best time for them.
A better option is to look for foods you like that have a high GI value, and eat those after your workout.