post workout meal

[gman 0]

Thanks mom,

Does MissD ever get acid stomach with the OJ?? Does she go for chocolate milk or white?

Gman

[hockeymom 2]

She doesn't ever get acid stomach from the OJ (and if you recall from a thread ages ago, she had problems throwing up after a game). You can cut it 1/2 with water if that is a concern.

The banana and OJ are consumed in the dressing room before she unties her skates... the milk comes out of the milk-to-go vending machine or snack bar if the arena doesn't have one. A convenience store kind of pushes that 30 minute window.

She drinks either white or chocolate milk. I think it depends on mood and how cold the milk is (white needs to be colder). I always thought it was just that she is a "milk kid", but the science is supporting milk as a great recovery drink with a good blend of carbs and protiens that are quickly digested.

The bagel, even though it is a quick absorbing carbohydrate, doesn't really digest enough to get into the 30 minute window fully, but I have found it makes a big difference for tournaments in the amount of energy at the last game and the next couple of days of "normal life".

[usahockey22 0]

Orange juice is good too, but it doesn't have the good protein that milk does...it would probably be better used as a preworkout drink, or watered down during a workout, if you don't mind the taste...

[hockeymom 2]

You're right... the OJ and banana has roughly 1/4 the protein that milk does and is higher in carbs. That bottle of milk is starting to look more important than ever!

Edit: usahockey - do you know what the optimal protein/carb ratio is for post-recovery?

[swede 51]

You're right... the OJ and banana has roughly 1/4 the protein that milk does and is higher in carbs. That bottle of milk is starting to look more important than ever!

Edit: usahockey - do you know what the optimal protein/carb ratio is for post-recovery?

1:2 (Protein, Carbs) for explosive sports as Hockey, Floorball, Football, LaX, powerlifing etc.. But you can allways calculate by the weight of the athlete.. 1g of carbs/2lbs bodyweight, 0,5-0,8g of protein/2lbs bodyweight

[hockeymom 2]

You're right... the OJ and banana has roughly 1/4 the protein that milk does and is higher in carbs. That bottle of milk is starting to look more important than ever!

Edit: usahockey - do you know what the optimal protein/carb ratio is for post-recovery?

1:2 (Protein, Carbs) for explosive sports as Hockey, Floorball, Football, LaX, powerlifing etc.. But you can allways calculate by the weight of the athlete.. 1g of carbs/2lbs bodyweight, 0,5-0,8g of protein/2lbs bodyweight

Is that overall? or specifically post-recovery?

[usahockey22 0]

yea, 1:2 is probably about right for postworkout recovery. I would say the protein is more important immediately postworkout for weightlifting though, where you are specifically breaking down muscle tissue with heavy weight lifting...with an endurance sport such as hockey or anything else, carbs are going to be mostly important immediately postworkout, and of course having protein can't hurt. Regardless, you should still have a big, well-balanced meal about another hour or so after your small postworkout meal.

The protein in milk is a lot better than any amounts that will be found in the bagel, peanut butter, orange juice, etc. Milk is a "complete protein" meaning that it provides most or all of the amino acids you should get. A "complete protein" source is only available from animal products such as dairy, eggs, meat, etc. Different vegetable/carb foods can be combined in one meal to provide the same "spectrum" as well.

[gman 0]

I had forgotten what a perfect food milk is. For the majority of my former life I was in the dairy industry. I must have blocked it out due to the pain. Kind of a post traumatic stress type of thing. I talked to my wife about the chocolate milk, and she said "what about Ovaltine?" Man is she smart!! I am going to start on 1% milk with ovaltine after practices and workouts and see how it goes. "More ovaltine please"...

[--notorious 0]

Post hockey game: grilled cheese x 2 OR BLT sub

[Doctor Hook 0]

My usual postgame meal is a few beers in the locker room/parking lot. I play beer league.

[hockechamp14 0]

We stay right away from the gatorade type drinks because of the sugar... a banana, juice and a bagel replace everything. Oddly enough, sometimes after she is dressed she'll get a milk if she is still thirsty.

Sugar itself isn't bad for you, it's having it at the wrong times that can cause you to put on fat, and create all those problems.

[D-Wo 0]

A yogurt.

[nni 0]

post game really depends on what you did pre game. a shake would be ideal it should have fast acting protein and carbs. a gatorade or sports type drink it fine, as after a game your body is definetely in a level of dehydration, if you can find a drink powder without HFCS then use that, i prefer cytomax, but there are many electrolyte drinks out there. over 7% carbs is unecessary. onto the protein, unless you were sipping on amino acids during the game, your body is in dire need of protein at this point, this is one of the few times that i would recommend whey protein hydrolysate. this is perhaps the fastest acting version and will help your body begin to recover. keep in mind that if you cant get hydro, whey isolate will do, also remember this immediately post game. when you get back to your place a well rounded meal is in order, but i wanted to discuss immediately post game.

[gman 0]

We have been doing about 12 ounces of 1% milk with four tsp's of ovaltine. He finishes off his water, if there is any after the game/practice, and then starts on the ovaltine. It is usually done by the time we get home. After the shower and a little down time is already time for bed. One thing I have noticed is that he is not ravenously hungry when we get home anymore. He may have a little snack, but genreally goes to bed and gets to sleep much quicker and sleeps better, wakes up much better, and is no longer sore. Man I sound like an info-mercial huh. He may also just be getting in shape too.

[bigmack 0]

yeah chocolate milk is good after a game. but it makes me gassy after.

[hurricaneoasis 0]

We stay right away from the gatorade type drinks because of the sugar... a banana, juice and a bagel replace everything. Oddly enough, sometimes after she is dressed she'll get a milk if she is still thirsty.

Sugar itself isn't bad for you, it's having it at the wrong times that can cause you to put on fat, and create all those problems.

That actually couldn't possibly be more wrong.

Anyway, to tell you the truth, there's a few really great books that you can get to learn all about nutrition, and fitness, etc.

The best is called "The Abs Diet" I know it sounds corny but it's not a diet book, it's a workout plan, plus how to live a healthier life and eat better, gain muscle, not simply loose weight... if you're an average player this is really helpful, you'll get in great shape and it's really actually enjoyable to read.

Another is called "Complete Conditioning for Ice Hockey" though it was written 10+ years ago, there's a new version with a DVD I don't know if it's been updated though.

I can't think of the name of the third book, it's by Lance Armstrong's coach. It's good but more geared to people who do intense training, such as Marathon, Triatholon, Endurance races, etc. etc. Basically unless you're training hard the diet program isn't great for you, but there's a ton of great info and u can modify a lot of it.

Anyway that's just a few, there is SO much stuff floating around whether it's about sports nutrition or just in general, and those will help a lot, especially the first one, I can't say enough about it.

[hockechamp14 0]

We stay right away from the gatorade type drinks because of the sugar... a banana, juice and a bagel replace everything. Oddly enough, sometimes after she is dressed she'll get a milk if she is still thirsty.

Sugar itself isn't bad for you, it's having it at the wrong times that can cause you to put on fat, and create all those problems.

That actually couldn't possibly be more wrong.

Anyway, to tell you the truth, there's a few really great books that you can get to learn all about nutrition, and fitness, etc.

The best is called "The Abs Diet" I know it sounds corny but it's not a diet book, it's a workout plan, plus how to live a healthier life and eat better, gain muscle, not simply loose weight... if you're an average player this is really helpful, you'll get in great shape and it's really actually enjoyable to read.

Another is called "Complete Conditioning for Ice Hockey" though it was written 10+ years ago, there's a new version with a DVD I don't know if it's been updated though.

I can't think of the name of the third book, it's by Lance Armstrong's coach. It's good but more geared to people who do intense training, such as Marathon, Triatholon, Endurance races, etc. etc. Basically unless you're training hard the diet program isn't great for you, but there's a ton of great info and u can modify a lot of it.

Anyway that's just a few, there is SO much stuff floating around whether it's about sports nutrition or just in general, and those will help a lot, especially the first one, I can't say enough about it.

I'm on John Berardi's precision nutrition. He recommends sugars in post workout recovery drinks and carbs after training. This is because of your higher metabolism during and afterward. He developed the Surge Recovery formula for biotest to serve the workout drink purpose.

www.precisionnutrition.com

Anyhow, what are these books saying about why sugar is bad for you?

Here's why Berardi supports carb(sugar) drinks.

• Improved aerobic and anaerobic endurance during training, practices, and games

• Decreased stress response to training, practices and games

• Improved immune function post training and competition

• Decreased acute phase inflammatory damage after training, practices, and games

• Improved whole body rehydration

• Improved muscle and liver glycogen resythesis

http://www.t-nation.com/readTopic.do?id=1173228

You don't have to buy surge, but it is important to understand that any drink like that is going to benefit any good athlete who takes it. To the OP, at your son's age, chocolate milk and gatorade are ahead of the learning curve anyways.

[Jarick 5]

All I know is that when I switched from drinking Gatorade to water, I felt a lot more refreshed and less "weighed down" on the ice. The body needs about 1 oz per pound of lean body mass plus whatever you sweat out.

The past couple weeks I've been trying to lose fat and gain muscle instead of just getting stronger (there is a difference, at least for my body), so I've switched to drinking whey protein isolate with BCAA's in skim milk and half a whole wheat bagel. I don't really notice any difference in how I feel, but my weight and body fat is starting to drop so I'm sticking with it.

[gman 0]

The past couple weeks I've been trying to lose fat and gain muscle instead of just getting stronger (there is a difference, at least for my body), so

Please explain....

[hockechamp14 0]

The past couple weeks I've been trying to lose fat and gain muscle instead of just getting stronger (there is a difference, at least for my body), so

Please explain....

Strength is more of a function of how many motor units you recruit than how big your muscles are. The reason bigger guys are also pretty strong is because they've likely trained a lot and have the ability to recruit more motor units, and with bigger muscles, you have more motor units to recruit.

All I know is that when I switched from drinking Gatorade to water, I felt a lot more refreshed and less "weighed down" on the ice. The body needs about 1 oz per pound of lean body mass plus whatever you sweat out.

You might want to try a different carb drink or a carb protein drink. Something like surge, accelerade for CHO/PRO. If you're going to go with a carb drink, I would recommend cytomax by cytosport. It doesn't taste as good as it used to, but it is a well produced product.

The main issue is you're probably using bottled gatorade right? Well that's not the optimal form of hydration for anyone. It's just another sugary drink. Note they include HFCS in the bottled gatorade, which slows digestion. You'd probably find a large difference even if you only switched to the gatorade powder.

[gman 0]

So you want to get big but not necessaroily strong? You are correct in your analysis of bundle recruitment. I had just not heard of anyone not wanting to get strong in lieu of getting big unless they are training for a body building competition. I have known many, many athletes who would gladly trade strength for size. If I could be as strong as I am now but 20 pounds lighter (lean mass not useless fat) I would take it in a heart beat.

You might want to try lifting heavier, having more intense, and shorter duration workouts. In addition eat more and sleep more. You might find yourself bulking up pretty quickly and accidentally getting stronger too.

[nni 0]

gaining muscle while losing fat is an exercise in fuility. you should worry about leaning down first.

[Jarick 5]

I'm plenty strong right now...but I'm limited by my technique when it comes to hockey. So that's where my priorities lie when it comes to hockey.

When it comes to fitness, my priority is mainly mental and physical health. I've actually come a long way getting off anti-depressants and reversing a destructive path I was on (part of which was taking up hockey in lieu of abusing alcohol). So that's kind of a selfish and therapeutic thing.

But I digress! I've experimented a lot with pre/post game nutrition and I now have no trouble reaching down deep for two hours. I'm still fighting a lingering respiratory infection so on ice my lungs limit me before my legs. Hopefully that will change and I'll start to mix in a little powder with my water to keep the glycogen levels up.

[nni 0]

ive said it before and will say it again cytomax from cytosport is an excellent during game drink.

[Ghostrider 0]

What your are trying to do is to get a high GI (glycemic indexes) food/drink into your system, which will spike your insulin levels to drive the amino acids and the carbs into your muscle cells right after the workout. The rise in insulin will force the cortisol levels to go down, thus furthering the anabolic response. You need cortisol for energy during workouts, but don’t want it to linger around after, as it is catabolic.

Here is a study for post recovery drinks. specifically choc milk

www.milknewsroom.com/downloads/stager_chocmilk_study.pdf

Hockeychamp14 has it right T nation has a product called surge that is a great post recovery drink but it is expensive. There is also a cheaper product by Trueportein that accomplish the same thing or you can make the same thing using a simple protein powder and mati-dextrose. the dextrose can be found at any of those hgome brew beer/wine places

I remember watching Gary Roberts have a post recovery drink it was a fruit smoothie.

What ever fruit you have in the house mixed with your favorite juice.

If we are talking about a child between 10- 13 simple class of milk and some fruit will be just fine.