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shaneoreillyo · 08-03-2013 10:13am

What post workout food is best straight after to spike insulin so your body can then focus on protein intake? I've been using fruit and Jaffa cakes. Not sure if that's what I need or not. Thanks.

SpaceCowb0y · 08-03-2013 11:20am

shaneoreillyo wrote: »

What post workout food is best straight after to spike insulin so your body can then focus on protein intake? I've been using fruit and Jaffa cakes. Not sure if that's what I need or not. Thanks.

I throw 30/40g of dextrose(glucose) sugar into my PWO shake

SuprSi · 08-03-2013 1:47pm

SpaceCowb0y wrote: »

I throw 30/40g of dextrose(glucose) sugar into my PWO shake

Is this necessary? After my workout I drink a protein shake but if it's a case that I should be introducing some form of carbs as well I'll have to do something like you do.

SpaceCowb0y · 08-03-2013 1:58pm

SuprSi wrote: »

Is this necessary? After my workout I drink a protein shake but if it's a case that I should be introducing some form of carbs as well I'll have to do something like you do.

I just do it for the sake of convenience, its a quick way to cause an insulin spike and help shuttle all the aminos from your protein around the body! I'm sure a piece of fruit like an apple or an orange would probably do the same thing though?

Gummy Panda · 08-03-2013 2:22pm

SpaceCowb0y wrote: »

I throw 30/40g of dextrose(glucose) sugar into my PWO shake

Does the Dextrose ever make you sick when you drink it after heavy deads or squat session?

SuprSi · 08-03-2013 2:22pm

So it's a good idea to get some sort of sugar into your system straight after a workout? I tend to avoid eating anything sugary (I have an apple & orange each day) on my workout days but if it would aid my recovery I'll start including it.

Reality_Check1 · 08-03-2013 4:33pm

Anyone here ever take ZMA tablets? Iv started taking them this week and no amazing difference so far but Im willing to give it a bit of time to be fair

youtube! · 08-03-2013 4:45pm

Hey guys I just started crossfit about a month ago,absolutely love it . The thing is I am 5'11 and 186 pounds with a bit of a belly that is persistent as hell.

My macros read like this on an average week, Pro 75 g Carbs 180 Fats 130.

Pretty much all clean eating with little or no junk. I want to lose that belly whilst gaining muscle,is that even possible? I am 47 and dont have very strong arms, dont laugh but I can only bench about 50kgs right now. So I would like to get stronger obviously.

I don't even know if I am actually getting enough calories in at about 2200 per day but I want a deficit in there to drop the weight. The problem is my weight has been around the same for months now even before I started the crossfit and it is starting to become very frustrating. On one habd I know I need moree protein but on the other I dont want to gain weight and would rather lose a bit before I go on the protein shokes. Any suggestions? Maybe I should take a chance but I dont know what to get.

Zombienosh · 08-03-2013 7:43pm

youtube! wrote: »

Hey guys I just started crossfit about a month ago,absolutely love it . The thing is I am 5'11 and 186 pounds with a bit of a belly that is persistent as hell.

My macros read like this on an average week, Pro 75 g Carbs 180 Fats 130.

Pretty much all clean eating with little or no junk. I want to lose that belly whilst gaining muscle,is that even possible? I am 47 and dont have very strong arms, dont laugh but I can only bench about 50kgs right now. So I would like to get stronger obviously.

I don't even know if I am actually getting enough calories in at about 2200 per day but I want a deficit in there to drop the weight. The problem is my weight has been around the same for months now even before I started the crossfit and it is starting to become very frustrating. On one habd I know I need moree protein but on the other I dont want to gain weight and would rather lose a bit before I go on the protein shokes. Any suggestions? Maybe I should take a chance but I dont know what to get.

Have a read of the stickies there, Protein shakes won't make you gain weight.
Also what does clean eating mean to you?

youtube! · 08-03-2013 7:59pm

Zombienosh wrote: »

Have a read of the stickies there, Protein shakes won't make you gain weight.
Also what does clean eating mean to you?

Clean eating is very healthy diet basically.

Little or no sugar no bread no pasta no rice. Lots of whole foods fruit and veg. Lean meats nuts eggs avocado , stir fry in coconut oil. Steel cut oats are about my only carbs besides the fruit and veg . I want a supplement to increase my protein but also want perhaps a creatine to help with recovery. I just dunno which ones to get. I have heard to make sure the protein is isolate . Just looking for a little advice.

djPSB · 11-03-2013 11:07pm

Does anybody find that the Kinetica protein is hard to mix, thick, and hard to drink?

djPSB · 11-03-2013 11:09pm

Supposing i go to the gym 3 days per week.

I take protein shakes 3 times per day on those 3 days.

Am I supposed to take the shakes on the days I don't go to the gym?

RidleyRider · 12-03-2013 12:03am

djPSB wrote: »

Supposing i go to the gym 3 days per week.

I take protein shakes 3 times per day on those 3 days.

Am I supposed to take the shakes on the days I don't go to the gym?

Well, that depends. Are you hitting your protein targets on the days you're not training by just eating food?

Edit; Why are you taking 3 shakes a day?

RidleyRider · 12-03-2013 1:47am

Lads, have my protein sorted out there delivery yet?

Oisinjm · 12-03-2013 2:39am

djPSB wrote: »

Supposing i go to the gym 3 days per week.

I take protein shakes 3 times per day on those 3 days.

Am I supposed to take the shakes on the days I don't go to the gym?

There should be absolutely no need for you to take 3 protein shakes a day, even on gym days. This is coming from a guy who sells the stuff. What are you eating for the rest of the day??!?

Oisín

Gummy Panda · 12-03-2013 8:22am

Three shakes aren't huge. Could be just three scoops. Some people like a pre and post workout shake.

GoldCobra · 12-03-2013 9:37am

3 shakes isn't that much, assuming they're single scoops.
I'd have one with breakfast, one PWO and one before bed.

KTRIC · 12-03-2013 9:51am

Oisinjm wrote: »

There should be absolutely no need for you to take 3 protein shakes a day, even on gym days. This is coming from a guy who sells the stuff. What are you eating for the rest of the day??!?

Oisín

What do you recommend as a daily intake of protein ?

TheBellJar · 12-03-2013 10:16am

Oisinjm wrote: »

There should be absolutely no need for you to take 3 protein shakes a day, even on gym days.
Oisín

There's no reason why he shouldn't.
Just bear in mind that they're not magic OP - protein is protein whether it's 'real' food or powder form.

SpaceCowb0y · 12-03-2013 11:58am

KTRIC wrote: »

What do you recommend as a daily intake of protein ?

1 gram per pound of bodyweight! 1.5g - 2g if you are looking to build some muscle

GoldCobra · 12-03-2013 12:29pm

SpaceCowb0y wrote: »

1 gram per pound of bodyweight! 1.5g - 2g if you are looking to build some muscle

So going by that a 200 pound male needs to consume 400g of protein? which is near impossible I'd say without a load of shakes.

I think that amount of protein is too much btw.

SpaceCowb0y · 12-03-2013 12:39pm

GoldCobra wrote: »

So going by that a 200 pound male needs to consume 400g of protein? which is near impossible I'd say without a load of shakes.

I think that amount of protein is too much btw.

There's nothing wrong with taking shakes if you can't get in enough protein through normal food! I take 1 and half scoops either in my porridge for breakfast or in a shake, then have 2 scoops in my PWO shake and then a scoop with some milk before bed on top of all my food! Of which i eat a lot!

KTRIC · 12-03-2013 12:39pm

SpaceCowb0y wrote: »

1 gram per pound of bodyweight! 1.5g - 2g if you are looking to build some muscle

I'm 220 pounds and to be honest I dont get anywhere close to that amount of protein, usually about 280 - 300 grams per day even with a couple of shakes.

SpaceCowb0y · 12-03-2013 1:09pm

KTRIC wrote: »

I'm 220 pounds and to be honest I dont get anywhere close to that amount of protein, usually about 280 - 300 grams per day even with a couple of shakes.

Yeah but are you a lean 220 or would you be carrying a bit of weight! The way i always structure my diet (and this is just what works for me, im no expert on nutrition i just read a lot) is to eat for my ideal weight! So if like at the moment i am carrying a bit of fat, as i have been bulking up since last October, and im now hoping to get down to a lean 13 stone there or thereabouts (im currently closer to 14) i will tailor my diet for someone who is about 180lbs.

i will aim for minimum for 360 but will try hit 400 plus!! If you have a decent whey isolate where your getting near 30g of protein in a scoop its doable! Just expensive!! When bulking i find its easier though as i get a good weight gainer which has about 40/50g protein per serving!

KTRIC · 12-03-2013 1:18pm

SpaceCowb0y wrote: »

Yeah but are you a lean 220 or would you be carrying a bit of weight! The way i always structure my diet (and this is just what works for me, im no expert on nutrition i just read a lot) is to eat for my ideal weight! So if like at the moment i am carrying a bit of fat, as i have been bulking up since last October, and im now hoping to get down to a lean 13 stone there or thereabouts (im currently closer to 14) i will tailor my diet for someone who is about 180lbs.

i will aim for minimum for 360 but will try hit 400 plus!! If you have a decent whey isolate where your getting near 30g of protein in a scoop its doable! Just expensive!! When bulking i find its easier though as i get a good weight gainer which has about 40/50g protein per serving!

I'm fairly lean.

SpaceCowb0y · 12-03-2013 1:20pm

KTRIC wrote: »

I'm fairly lean.

You must be a big lad so! a lean 220! fair play! I eat like a horse to try and hit my macros and still find it hard to put on much size these days! if i can get to 180lbs at about 7/8% bodyfat this summer ill be chuffed!

KTRIC · 12-03-2013 1:29pm

SpaceCowb0y wrote: »

You must be a big lad so! a lean 220! fair play! I eat like a horse to try and hit my macros and still find it hard to put on much size these days! if i can get to 180lbs at about 7/8% bodyfat this summer ill be chuffed!

I'm 6ft4', trying to cut at the moment and maintain my muscle. I'm not sure what my body fat is at the moment, I have one of those monitors but I don't think its accurate.

SpaceCowb0y · 12-03-2013 1:39pm

KTRIC wrote: »

I'm 6ft4', trying to cut at the moment and maintain my muscle. I'm not sure what my body fat is at the moment, I have one of those monitors but I don't think its accurate.

Yeah i prefer the callipers myself! It's hard going from bulking for so long to cutting again isn't it! I've been eating everything in sight for so long now! Heading snowboarding on Friday but will start my cutting diet then when i get back! Abstinence is going to be that hardest part for me, i have been thoroughly enjoying myself the last while ha! Hoping to do a solid 6 weeks on the dry and strict dieting and re-evaluate things then! I'll need a night out after that just to keep me sane!

Charisteas · 12-03-2013 3:55pm

djPSB wrote: »

Supposing i go to the gym 3 days per week.

I take protein shakes 3 times per day on those 3 days.

Am I supposed to take the shakes on the days I don't go to the gym?

Yes because your muscles are still recovering on your rest days and will still need the protein.

How much protein per shake are you consuming?

A_Sober_Paddy · 12-03-2013 4:59pm

Hey guys, what do ye make of zig-zagging calorie intake, for example yesterday i had like 2,000 kcals but today i'll have 2,500 kcals, as today was my leg day I just find myself needing to eat more...over the course of a week I'll hit my calorie requirements, currently trying to shift the last 5lbs(down 17lbs since new years:D)

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