Best Post-Workout Nutrition
I received so many great emails from readers telling me the first video, “Best Pre Workout Nutrition” really cleared up a lot of confusion they had around exactly what to eat before their workout. I know many people have the same confusion when it comes to post workout nutrition and I know this video will give you some great answers.
Actually, I think the whole nutrition topic is very confusing for many people, especially when they are trying to coordinate their eating plan along with their workouts for maximum results. That’s why I decided that a 4 part video series would be perfect to go along with Vince DelMonte’s “No Nonsense Muscle Building and Six Pack” DVD’s. If you haven’t seen exactly what’s in my videos and Vince’s DVD’s, you can read about both here:
http://vinceturns30.thedsp.info
Pre and Post Workout Nutrition is just one of the many topics I cover in Vince’s videos, but I wanted to at least share a little piece of them with you.
Ok, now on to today’s video:
Thanks for clearing things up.
I was just wondering if that post workout meal or shake is required for any type of workout, like on days when you only do interval training or just for days when you do resistance training?
Should I take the protein shake with the banana together straight away after my workout or should I take the banana straight after my workout and wait 30 minutes after to take my protein shake?
Hi, I live in the UK and of course, we do not get your US brand foods. Have you has any other Brits telling you this and have they or you come up with any food stuffs you would recommend.
I am also approaching the big 50, next Dec 23rd to be precise.I do about 70% of my training on weights. During better weather, i cycle to work on dayshift(Police Sgt) and on days off, I try and get a 30 miler in per week.During winter i tend to stick to the cross trainer and concept2 rower. I have knee problems due to rugby injuries and find running hurtful. I read somewhere, that interval trg on the machines is better than a 30 mins slog, but is it better post or pre weight training.
Kind Regards from the UK
Sean
After my workouts, I drink a Prograde protein shake mixed in skim milk with a banana and 10 strawberries and a bit of oats and ground flaxseed in it. Would this be too many calories to drink after my workout if I’m trying to be lean.
Thanks Isabel, you’re the greatest.
Hi Isabel,
Would you suggest the same combination for a meal after a 90 minute hot yoga session? I finish class at 9:15pm and I’m usually starving! This is the only time I eat at night but I hate to over-do it since it’s so late…and also, I struggle with eating before because I obviously can’t eat too much and then get through all of the postures. I usually stick with a mini-meal 2 hours before. Thoughts?
Great information. I have been eating about a 1/2 of an apple sliced up & dip it into a little bit of peanut butter. But this gives me some other options.
Thank you.
Isabel, thank you so much for all of your information. Since I started your program I have lost about 3pds just since Sunday! Amazing. I also found out that I am most likely gluten intolerant. My question is can we have popcorn if we use a hot air popper? Thanks again for all you do. Have a Joyful Day! Linda
Thank you Isabel! Just to clarify, no fat in the post workout meal? I’m a protein type according to the quiz in TDSP. I do have a smoothie occasionally, but usually just have an actual meal after working out. I usually work out after work.
Hi Isabel,
Thanks for the 4 videos on pre-workout foods and post-workout foods. This is a great help! I really enjoy all your emails, nutrition and fitness tips and your blog.
I don’t have your Diet Solution program yet but I’m fairly nutrition savvy and have been for years and stay fit by working out 4 to 6 times a week. So does my husband as well. However, I’m not too up on the glycemic food area. I know I can google this and get the info but would prefer to get it from a great nutritionist, such as yourself.
You may have already written about all this info in your Diet Solution program but I’m not sure. What I guess I am asking is this: Do you have something like a 4 week or 6 week menu plan of what exact meals we should be eating regularly to adhere to along with doing our regular daily exercises?
I don’t count calories, fat, protein or carbs but have a basic idea of what not to eat on a day to day basis. However, you get into a rut after a while and kind of get sick of the same old, same old.
If this is too much trouble to provide on your blog then fine, I totally understand, then maybe you can let me know what is in your Diet Solution program that I could perhaps consider buying or recommend some good books that have menus like this.
Thanks for any help you can pass along to me.
Keep up the great work…..I really enjoy your videos so much and you are a superb writer as well with such a quit wit and amazing sense of humor. I lol at some of your comments!
Hi Isabel,
Is it okay to add frozen fruits such as strawberries, mangos, blueberries or pineapples to the protein shake or does it have to be a banana or raw honey as you suggested?
Thanks
Dee
Hey Isabel, great video on post workout nutrition! Couldn’t agree more on the topic. Wanted to know how much is too much (or too little)? If you’re looking to gain muscle is there an amount of protein to carbs ratio that you should shoot for? Ive heard 2:1 (carbs to protein) and as much as 4:1. Is 25 grams of protein and 50 grams of carbs along the right lines (or should it be more)? Should there be a limit of protein and carbs you take in post workout? Gaining muscle is a new chapter for me. I’ve always been focused on fat loss, so any suggestions would be much appreciated!
You mention having raw honey with a protein shake post workout. How much honey? Thanks
is skim milk w/ instant oatmeal flavored chocolate and banana and raisins a good post work out??? please please answer….. thanks! =))
Great advice Isabel !
I’m so glad that you don’t suggest only supplements. I don’t like to use them at all, I prefer natural food instead. I’m also happy to see that I’ve done it right this time otherwise I did with pre workout meals
Keep up good work. I really enjoy your video blog.
Thank you, Thank you, thank you!! These 2 videos have been sooo helpful! I work out in the mornings, so I pretty much always have an egg and ezekial bread, and I have to have coffee!!! Is it ok that I use a couple TBL. of organic half and half in the coffee with the rest of the meal? Thanks for answering all these questions!!
Hi Laurel,
I would stick to 1 TBSP of half and half maximum each morning.
That small amount will not make or break your meal plans, especially if you tolerate dairy well.
Isabel
Hi Julius,
You are missing a good protein source in that meal. And you also want to use slow cooked oats instead of instant.
Please refer to the Dairy chapter in the DSP Manual and you will find a good answer to your question.
All the best
Isabel
Hi Wendy,
Yes, the DSP comes with a Quick Start Guide that gives you a 6 week guide of exactly what to eat. It also comes with 60 completely done for you meal plans. The done for you meal plans will really help you keep variety in your meal plans.
Let me know if you need anything else
Isabel
Hi Dee,
Yes, those are great options for your Post Workout shake.
Isabel
Hi Matt,
I would suggest a 2:1 ratio (Carbs:Protein). The amount is really dependent on your weight but I don’t believe any more than 40 grams of protein can be digested all at once, so stay within a 20-40 grams of protein post workout.
Isabel
Hi Kim,
2 TBSP of honey is good post workout.
Isabel
Hey Naomi,
It’s lean protein before the workout because fat takes longer to digest.
Hey Linda,
I wouldn’t recommend popcorn because it has no nutritional value, but you can still have it every once in a while.
Hey Kathleen,
You can try having a small meal or perhaps a shake after this class.
Hey Elsa,
It might be a little too heavy. How do you feel after drinking the shake? Just from the ingredients it sounds like you’d get enough for two shakes out of this.
Hi Isabel,
I just have a couple of questions about protein shakes. I know you recommend Prograde but I’m from New Zealand so it’s not as convienient to wait for it to get shipped as well as the risk of paying in customs, so I’m just wondering which brands I can get from my local health store that has DPS approved ingredients. Some contain artifial sweetners so I’m avoiding them but another brand lists:Whey protein concentrate, isolate,stevia,fructose,cocoa powder, malt and emulsifier. The other brand contains these things with also cream powder, malt powder and dextrose, but no fructose.
Are either of these ok to use? If not what main ingredients should I be avoiding in protein powders?
Thanks for your help!
Hi Isabel,
You stated that you would only recommend complex carbs post-workout. Does that mean that you wouldn’t eat them unless you had worked out first? What about oatmeal for breakfast or a slice of Ezekiel bread as a carb source for a meal?
Hey Linda,
I would save that for a post-workout food, so I guess I would not eat it unless I had just exercised.
Hi Isabel! is skim milk really bad???? when is the best time to drink skim milk?? thanks.. and is nut butters and nuts two hours before i sleep is good?/ hope you could asnwer this.. thanks again! happy new year!
Hey Julius,
Raw milk is best and second best is organic milk. Neither of these are skim, but are full-fat.
Nuts and nut butters are ok before sleep as long as you only eat a few and they don’t cause you any discomfort.
What do you think about Progrades Workout drink as opposed to just their protein powder?? For One serving it says to do 2 scoops.
Do you think I could do scoop before workouts and 1 scoop after, and then eat a meal with a lean protein and a complex carb?
I am trying to get my workouts done in the am and this seems like a good option so I could eat my complex carb for lunch.
Thanks
Hi Isabel,
Thank you for all the advices!
And clearing up when is the good/best time to eat protein and carbs
Well, that leads me to my question – When is the best time to eat fat based food, especially nuts and dark chocolate??
Thank you very much for every single information, your time and your enthusiasm!
God bless you!
Isabel,
I have a question regarding muscle mass. I’ve been on the dsp for about three months and am now down to 115 lbs, but would now like to add on about 35 lbs of muscle mass. How many calories do I need to accomplish this? I have Vince Delmonte’s program, but according to his meal plans I need to eat grains, dairy and other things that I want to stay away from. Can I achieve the 35 lbs in a healthy way with the dsp?
Rob G.
Hey Rob, I would recommend increasing your calories by about 200/day and seeing how that goes for you. If you need to increase, you’ll know based on how you and your body are feeling.