What do you eat after the gym??

[extraconfusedhelp]

I've just started back at the gym, and I'm guessing I should be eating protein after the gym, is that correct?

Any ideas? Would love to hear others faviourate meals after the gym.

Also I find on the days I dont exercise I get demotivated and eat lots of rubbish.

A mix of protein and carbs is recommended. Chocolate milk is a good one - DH swears by it after longs runs. If you're after something savoury half a bagel with peanut butter is a good alternative.

I go to the gym at 9am, and generally don't eat until lunch time, would always have protein at lunchtime. Might have a yoghurt right after if I am hungry.

creameeggs - what is chocolate milk good for? I would have thought its high in cals?

Banana beforehand, lean protein after.

Meh--I think this is only necessary if you're working out REALLY hard. If you're eating a balanced breakfast I don't think it's necessary...wait until lunch and then make sure to have a good quality source of protein (assuming you work out in the morning). If I'm starving and know that it's going to be a while until lunch I might have a handful of nuts or peanut butter as they are good for satiety.

Chocolate milk: High in cals and unnecessary refined sugar. IMO not a good choice. Bagel high in refined carbs, again not sure its a good choice.

If you have to do sandwiches do wholegrain and make them meat AND cheese in small amounts.

I exercise in the evening. so dont get to eat untill 8pm or even 8.30pm

Tin of tuna good or some sliced chicken. Boiled egg. Or some natural yoghurt and an apple.

If you go to gym in evening just eat a balanced dinner afterwards including lean protein.

Ecf - chocolate milk is considered great because of it's protein content - which is necessary post workout to repair the microtears in muscles caused by activity - and the carbohydrate content which replenishes the depleted glycogen (stored carbohydrates) in the muscles. Both are necessary for speedy recovery. As to calorie content the prepared ones really vary, though the one DH uses is around 150 cals for 250ml, which wouldn't be close to the calorie burn for either of us in a workout, so we're still getting a large calorie deficit.

I used to try to avoid eating after workouts as I thought I was getting the maximum calorie deficit by doing so. It ended up with recovery taking longer and me becoming ravenous a few hours after each workout. A quick hit of 150 or so calories that is easily converted to stored carbs (so sugar effectively) has seen off that problem for me.

I think the other point worth making is what kind of workout you are doing at the gym and whether it actually justifies a snack. I do see a lot of people at the gym who are seriously kidding themselves about how hard they are really working, and frankly if they have a small snack afterwards they will effectively be totally wiping out any good work they have done.

20 mins pootling about on the crosstrainer at L3 whilst reading a mag, followed by lifting weights about as heavy as my earrings on some machines does not constitute a workout.

Some proper hardcore running, rowing or strength work/free weights probably does justify something afterwards to help the muscles recover.

I agree with notyummy - I'm not that convinced about need for post gym extra snack unless doing heavy workout.

notyummy - I agree! Do you not think though that part of the problem with people fueling too much after a light workout is that the calorie counters on the machines are wildly inaccurate? I had a bike tell me that a bimbly cool down was burning 800+ calories per hour which is a nonsense.

Yes the calorie counters in gym equipment are way out, although slightly lower if you do put your weight in. Snack of 100-150 cals after is ok but going to gym not licence eat lots more.

re: the chocolate milk - surely a natural yoghurt or low fat milk would be better - also contains protein and carbs (lactose) but no refined sugar unlike the chocolate milk.

Yes, definitely! DH bought me a crosstrainer last year for when he is away (a lot...) and I can't get out to run. One of things that all the reviews commented on about it was how accurate the calorie count was compared to virtually all other crosstrainer. OMG it is HARD to burn 500 calories on this one. You need to kill yourself on a hill programme for at least 50 minutes (and I am a.fit, and b. weigh 10 stone.) At any gyms I have been to, the crosstrainers tell me I have burned 500 calories after wafting around on them for about 35 minutes and breaking into a gentle glow. Shows you how misleading most of them are....

Another point about the calorie counters in the gym is that sitting on the sofa does also use some calories, so really its the difference between the calories in the gym and what you'd be doing otherwise rather than the exact number of calories used on the machines that relevant.

A Bannana or handful of mixed nuts

Stops me feeling faint.

I often eat banana in the car on way home

I got into fitness as a runner initially and the rule of thumb there is 100 calories a mile, so I apply that (less a bit because I'm 10 stone) as a common sense marker to any calorie count on gym equipment.

I won't back down on the chocolate milk - I tend to not have it often but DH loves it. There's research suggesting that having sugar and causing an insulin spike replenishes the glycogen stored in your muscles faster and therefore allows you to recover quicker. I have a tendency to overtrain and can come home from the gym sugar crashing horribly (idiot, I know) so will reach for it when I'm in trouble. Also, it's guilt free chocolate

If I can I like to exercise before mealtimes - tend to follow the rule of carbs before and protein after. If its early enough in the morning though quite often I won't want anything at all. Find what suits you, everyone is different. I can't stand anything but water while I'm exercising usually but a sports drink afterwards goes down quite well. I had the free Lucozade sport offered during 10k once and felt quite ill, ruined the whole race.

thank you all for the replies.

I went to the gym this evenng and did a weights class and aerobics. I felt sooo tired an weak.

Then I realised I really should have ate carbs for lunch like tuna pasta.

I only had soup for lunch thats def not a good idea next time.

I was reading 'Womens Running' magazine last night and there was an interview with a 2 hr 25 min lady marathon runner (can't remember name) who was was singing the praises of chocolate milk as a recovery drink! She was coached by Liz McColgan and said that is what she always used as well.

(As I said earlier - chocolate milk - or any calorific snack - only worth it after a hard session.)