post workout - weight gain question

[El_Boxeador]

Hey guys-

Right now I'm trying to gain a lot of weight and put on as much muscle as possible.... I was wondering - What is the best thing to take right after working out??

Also, I'll appreciate any weight gaining tips you guys have ....


THANKS!

[Phenomkidd]

Protein and carbs. To get big though you need to up your daily caloric intake. Don't buy weight gainer shakes unless you got money and your lazy. You can make your own far cheaper with simple things like protein, milk, peanut butter, etc.

[Don Flamenco]

simple carbs like oranges apples bananas... basically some sugar. Then after you eat that you want to ingest some protein.

To make things easy, drink chocolate milk with some whey.

Also, remember that a human body can't do anything with more than 20 grams of protein per sitting. So eating extra meat during dinner does absolutely nothing for you. All it does is waste food youre body won't be able to use while babies in Africa are starving to death.

You have to split up your protein during multiply times you eat throughout the day. For example, eating 6 times a day, ingesting 15-20 grams each time.

[Phenomkidd]

simple carbs like oranges apples bananas... basically some sugar. Then after you eat that you want to ingest some protein.

To make things easy, drink chocolate milk with some whey.

Also, remember that a human body can't do anything with more than 20 grams of protein per sitting. So eating extra meat during dinner does absolutely nothing for you. All it does is waste food youre body won't be able to use while babies in Africa are starving to death.

You have to split up your protein during multiply times you eat throughout the day. For example, eating 6 times a day, ingesting 15-20 grams each time.

Not true.

60-90 minutes preworkout, have a solid, balanced meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Adding fat at this point is fine, use your discretion as long as it fits into your macro goals. Note that this meal is skipped if you train 1st thing in the morning.

[OR]

30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra preworkout meal either immediately prior to, or sipped during training. Keep the fats here incidental & not added if you're prone to gastric distress during training.

Within 30 minutes postworkout, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.25-0.5g/lb TBW, depending on how carb-restricted your diet is.
Amount of fat here doesn't matter as long as your daily target is hit.

Post-postworkout is simply your next sheduled meal, whether it's 1, 2, or 3 hrs later simply doesn't matter - especially if your immediate postworkout meal was designed as above.

NOTE: The small differences are mainly geared toward simplifying the guidelines. The rest of the recommendations about food types are pretty much the same. Also note that I no longer give a damn about GI, it doesn't really make a difference one way or another. If you want high GI carbs pre and/or during training, go for it. As time has passed, GI has proven itself to be a worthless, irrelevant index. Insulinogenesis is a separate issue, and slight elevations during & postworkout is a great idea. This accomplished by both food type & food amount, the latter being more important. To boot, the necessary insulin elevations for maximal net gains in protein balance are easily met without specific attempts at ****ing it up. There's obviously a lot more to this, but that's the important basics. The rest is fringe.

[Don Flamenco]

Not true.

What isn't true?

[Phenomkidd]

What isn't true?

Sorry I didn't specify, I was in a rush :P.

The part about the body only being able to utilize 20g of protein at once is false.

[Don Flamenco]

Sorry I didn't specify, I was in a rush :P.

The part about the body only being able to utilize 20g of protein at once is false.

ahh. Thanks for the link

[Phenomkidd]

ahh. Thanks for the link

Np. Some other good ones are:




Also don't buy into that lifting makes you slow! Building for mass probably will (ex: bodybuilding) but lifting for STRENGTH and POWER (low reps, 1-5) will increase those w/o the mass gains you see with high reps. Heavy weight + Low Reps = Stength, Speed, Power, Explosiveness.

[maxbodyboarder]

For after training I usually have my protein immediatley after, your muscle is like rubbery fibre when you stretch it needs to be repaired, add creatine to your diet for quicker recovery and good results in the gym (dont overuse it tho, bad for liver and somtimes not what you need for boxing), your muscles need protein to grow, so you need to consume good ammounts of protein in your diet, things as simple as peanut butter sandwiches, nuts and almonds, milk and read meat are the alternatives, but make sure if your training (if your boxing) that you also stick to carbs, as you need to have sufficient energy when you train, alot of energy can come from whole meal pasta and salads and things like wholegrain bread and brown rice, but that is slow burning, hope that helped..
worked for me over my years

[Don Flamenco]

Np. Some other good ones are:




Also don't buy into that lifting makes you slow! Building for mass probably will (ex: bodybuilding) but lifting for STRENGTH and POWER (low reps, 1-5) will increase those w/o the mass gains you see with high reps. Heavy weight + Low Reps = Stength, Speed, Power, Explosiveness.

Yep, I wish I had time for that, but now, I just supplement my training with wrestling/ jiu jitsu. I'm always going up against guys much bigger so it's kinda like lifting weights, although i can't really tell if I'm working the fast twitch muscles like the heavy weight-low rep method.