Q 4 Diet savvy people: How long after workout should 1 wait before eating?

[Bombtrack]

I'm into the basic muscle building/maintaining, body-fat percentage lowering, weights followed by cardio routine, and I've got that down pretty well, but I'm never sure exactly when I should cave into the refueling I crave after working out. Anyone know the ideal period to wait usually?

[jdots]

1. everyone seems to have a different answer to your guestion

i think it has to do with the goal of loosing weight or bulking up

[Bombtrack]

5. It's not about losing "weight" for me, it's about losing fat

lowering the fat percentage but at least maintaing muscle if not increasing them.

[flvegan]

2. Within 30 minutes is best, within 2 hours critical

The idea is to replenish glycogen stores and start the muscle repair process.

W/out knowing your training "intensity" I can only suggest what the guidelines are for the average weight/cardio enthusiast. You probably want .75 carb grams and .5 protein grams per 5 lbs of bodyweight. Mix complex and simple carbs here for best results, though a higher ratio of complex carbs to simple is best for post-workout results.

If you're looking to pack on more lean mass, up your intake of the above X 2.

I'm no guru, but I am certified. Google something like "post-workout meal" and see what you find. Don't listen to anyone trying to sell protein powders or diet plans. Most "gurus" want to load people up on protein all at once, post-workout (oftentimes double what I've said here). That's a little tough on the kidneys, though...

[rooboy]

3. I think it should be governed more by your scheduled meals...

if you're having 6 meals a day spaced about 3 hours apart, then the time of your next meal would be simply governed by the meal schedule.

I do at least 2 exercise sessions a day, and never start one within an hour of eating, but try to finish them just when a meal is due. The content of your post-workout meal is more important than the time delay, imo.

[JSJ]

4. immediately!- 'a hungry man is an angry man' -the mahatma

[Photog606]

6. No wait period

Optimal time is within the first hour after your workout but never go more than two hours. This is most commonly known as the "glycogen window". If you miss this window after a hard workout you drastically decrease your rate of recovery. That is the most important time to replace glycogen stores...if you miss the window it will usually take a full 48hrs until glycogen stores are back to pre-workout levels. (that's if you don't work out again in that time frame) Consider this "meal" to be as important as the workout itself. If your watching your carb/protein/fat ratios, this "meal" should have your highest ratio of carbs for the day and close to 0% fat.

Hope that helps!

[Crispus Attucks]

7. Wait about three weeks for maximum weight reduction.....