I always enjoy a lil nutritional talk, so I'm curious to know everyone's favorite post workout meal and why?

For me, I typically workout early in the morning before work. If I don't get it out the way, I most likely am not gonna make it at all. Thing is, after a night's sleep, liver glycogen stores are mostly depleted. As a result, more emphasis should be placed on the simple carb side of the diet without exercise. Adding exercise to the equation further increases that need.

With liver glycogen depleted, blood glucose levels are in short supply early in the morning. Since intense resistance training engages the anaerobic pathways primarily, energy sources come primarily from glycogen stores within the working muscles. Problem is: those stores now become depleted as well during the activity and must first be replaced post workout or anaoblism does not take place.

These muscles get their replacement nutrients from the blood stream, but those circulating glucose levels are already low because the liver stores are depleted by this point. This is where your fast digesting carbs MUST come into play. Until immediate energy demands are met, protein synthesis will NOT occur. (see my post on "overtraining" for some details about why this is the case)

Because complex carbs are long chain carbohydrates, they require a bit of work in the digestive process to shorten the saccharide chains small enough to enter the blood stream. This is mostly desirable for longer sustain blood glucose levels at times during the day when activity levels are lower. Post resistance training requires fast digesting mono- and di-saccharides like sucrose (table sugar), fructose (fruit sugar), or lactose (sugar found in dairy). Sucrose should be the least desirable source, since it has been stripped of its natural nutrional properties during the refining of it. Fructose would be most ideal, as it will contain vitamens and other micronutrients needed during the metabolic processes taking place post exercise.

Now the question may arise for some: 'how much of these simple sugars should i take in?' depending on the demands you impose.. a good rule of thumb would be to moderately exceed the capacity of the blood to hold glucose, thereby stimulating insulin release for glucose delivery to the recovering muscles and liver. The blood has the capacity to hold approximately 80-100 kcal worth, which equates to 20-25g of simple sugars. I like to double or triple that number with my post workout meal or supplement. (see my post on "force feeding" for details about why)

So, for me, my typical post workout meal consists of two parts: (immediately) a high carb protein shake using a 2:1 or 3:1 ratio - carbs to protein; (2-3 hrs later) bowl of oatmeal with peanut butter plus a glass of milk and piece of fruit.

The high carb shake satisfies the immediate demands and helps kick start the repair process, but it does nothing to help sustain healthy glucose levels later in the day. that's where my next meal comes into play.

What about yours?