Hello, I want to ask the question of how important it is to eat post workout.
I arrived at the gym and did an hour of various chest and back workouts. My workout was cut short by an hour as my my mum told me to go shopping with her which took two hours!
When I came home, I carb-loaded straight away but I'm worried I lost muscle mass because I ate two hours after the end of my workout. I was told that the body takes the protein away from the body before the fat when you don't eat.
Please advise as in worried I lost muscle mass due to eating two hours later than post workout.
I'm 15 and trying to lose fat and gain muscle. Also been going to the gym 4 times a week for 4 weeks so far.
This question may seem ambiguous or incomprehensible. If so, please tell me and I will try to make it clearer.
its useless and makes no difference same with meal timing just hit the required calories and protein requriements daily, doesnt matter when you eat
you wont lose muscle after a gym session, if your running a marathon you would but lifting is far less hard on the body carb loading is also irrelevant, glycogen stores stay intact from the previous nights sleep
The supposed optimal amount of protein to eat soon after a workout is 20g protein (as well as a small amount of carbs to restore lost glycogen levels). Lots of supplements will tell you that needs to be consumed within 30mins for it to be optimal, but the actual window is probably any time within a few hours to stimulate optimum protein synthesis. So you have nothing to worry about! In terms of calories, a calorie is a calorie no matter what time of the day you consume it.
The supposed optimal amount of protein to eat soon after a workout is 20g protein (as well as a small amount of carbs to restore lost glycogen levels). Lots of supplements will tell you that needs to be consumed within 30mins for it to be optimal, but the actual window is probably any time within a few hours to stimulate optimum protein synthesis. So you have nothing to worry about! In terms of calories, a calorie is a calorie no matter what time of the day you consume it.
Ok thanks, that was the info I needed. Looks like I'm Ok then.
you're way overthinking this, just make sure you get your required calories/macros by the end of the day, when you eat doesn't make any significant difference
All that fussing on the intricacies of diet, and yet from what you've told us about your workout program it sounds like you don't know your arse from your elbow in terms of training mate. Happy to give advice if you want it but thought I'd ask first so I don't waste either of our time
hit your daily macro targets. That is all you need to do. Don't overcomplicate things. I train IF 16hr fast, 8 hour feed, doesn't affect me and I train halfway through my fast so can't do this 'optimal feeding time'. It hasn't caused any negative effects for me.
hit your daily macro targets. That is all you need to do. Don't overcomplicate things. I train IF 16hr fast, 8 hour feed, doesn't affect me and I train halfway through my fast so can't do this 'optimal feeding time'. It hasn't caused any negative effects for me.
After a workout I'll always eat due to having low blood-sugar afterwards - I like to do 5-mile runs regularly. As for lifting days, I drink a protein shake afterwards, but I tend to think this is more a part of the gym-ritual than something you must do straight after lifting.
After a workout I'll always eat due to having low blood-sugar afterwards - I like to do 5-mile runs regularly. As for lifting days, I drink a protein shake afterwards, but I tend to think this is more a part of the gym-ritual than something you must do straight after lifting.