Post Workout Nutrition on the Anabolic Diet

Jul 6th, 2007 by Mehdi

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Posted by Sadburger in reply to Quick, Easy & Effective Post Workout Shakes:

“I’m doing the Anabolic Diet so my carb intake needs to stay minimal. Right now I’m using whey & water post workout. Anything else I could add to beef up the effects?

Or should I just stick with the basic whey shake and then eat a fairly fatty meal an hour or so after workout (what I’m doing now, usually go for 1/2 - 1 pound of ground chuck w/ cheese)”


Insulin Spike Post Workout. This is probably one of the most asked questions. Do you need an insulin spike post workout on the Anabolic Diet? The answer is no. Remember How the Anabolic Diet Works:

  • No carbs during the week. Insulin controlled.
  • Heavy carb loading in the weekend. Insulin spike.

You’ll get an extreme insulin spike during the weekend which will get all proteins & nutrients into your muscles. One more time: no carbs post workout on the Anabolic Diet.


Post Workout Nutrition. The following works on the Anabolic Diet:

  • Whey, water & 2 teaspoons olive oil or fish oil; or
  • Meat & veggies

Avoid too much fat post workout. It can upset your stomach. 10g will do.


Post Post Workout Meal. The real deal comes 60 to 90 minutes later. Here’s what I usually get:

  • 250g meat
  • 100g cheese
  • 300g green veggies
  • 1tbps olive oil

Totals for 80g protein, 80g fat & plenty of fiber.


Post Post Workout Shake. If you can’t have a whole meal post post workout, try a shake of:

  • Whey
  • Water
  • Heavy whipping cream

Heavy whipping cream has 40% fat.


That’s for post & post post workout nutrition on the Anabolic Diet. If you need ideas for pre workout nutrition, check out one of the various Breakfast Eggs Recipes.


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4 Responses to “Post Workout Nutrition on the Anabolic Diet”

  1. on 09 Jul 2007 at 11:24 pm1sadburger

    Thanks for the article, good info as always.

    Another question for you: cutting on the anabolic diet… how do you do it? I’m going to at some point in the near future (weeks, months) want to start a cutting cycle to shed some bodyfat (around 21% right now). All of the articles I read on cutting involve greatly reducing caloric and fat intake… obviously reducing the fat intake is going to be different on the anabolic diet, since that is the main source of energy/calories during the week.

    Would I just follow the normal guidelines for my food, but cut back calories a great deal? If i adjust my protein/fat percentages to about 45/55 I can still get 200g of protein while only taking in 1600 calories for a day (what appears to be the “target” caloric intake while cutting), but thats only 1g of protein per lb of bodyweight. Is this enough while cutting? Or anything else I should know about cutting while doing the anabolic diet? Or is it not a good diet for cutting phases?

    Thanks, as always!

  2. on 10 Jul 2007 at 10:13 am2Mehdi

    Sadburger,

    Cutting on the Anabolic Diet is indeed done by lowering the total calories. You keep the ratio’s of protein/fat to 45-55 or 40-60, with a weekend carb up (that should be very controlled for fat loss).

    Best is to do it progressively like always, gives your body time to adapt. Start by cutting 500cals & check the balance on a weekly basis. As long as you’re dropping weight you’re ok. When you don’t drop weight anymore & still need to lose more weight: cut more calories.

    The Anabolic Diet is very good for dropping weight (fat & water).

  3. on 21 Dec 2007 at 8:35 pm3peter

    hey mehdi…my postworkout shake on the AD is 2 scoop of Ons whey protein mixed with water and either 10grams from extra virgin olive oil or 3 fish oil caps (3 grams).. is it ok to just have the whey/water alone or do I really need to put some fat into it?…also we have the popular flaxeed oil here..think I can use that one instead of the virgin oil for my postworkout shake?… my post post workout meal is kinda the same as yours..10 ounces ground beef cooked with butter, some vegetables (broccolli or iceberg lettuce), and some cheeses (cheddar or cream cheese *mmmm*)

  4. on 21 Dec 2007 at 9:11 pm4Mehdi

    Peter. Post all your questions at once in the forum please.

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