Post-workout Nutrition

September 10th, 2009
· by Justin Yule · Filed Under: Nutrition

Well, due to the feedback I got from my Look Great at the Lake Boot Campers and other readers, I’ve asked Janell to be a regular contributor to the Look Great Blog. She loves doing it and loves to talk about nutrition so she’s all for it.

Post-workout Nutrition

I will argue that the MOST IMPORTANT meal of the day is the one that follows your workout.

WHY?

When exercising whether it be an aerobic workout or a strength training sessions we are ultimately depleting our muscles of stored glycogen as well as tearing down muscle fibers that need nutrients to build back up leaner and stronger. Quick note for those who don’t “want to add muscle.” – remember, more muscle means more metabolism. In other words, you want to add at least some muscle, and certainly maintain what you have, to maximize fat burning to get that tight and toned, sexy body that looks great naked!

The Window of Opportunity

“The Window of Opportunity” is very important when we refer to the post-workout meal. Ideally your post-workout meal will happen within 45 minutes of completing your workout. During this time your muscles are very sensitive to certain nutrients and hormones that aid in effective muscle recovery.
Benefits of refueling within 45 minutes include:

recover more effectively
increase muscle mass
burn more body fat
enhance physical adaptations that are happening when you exercise
see results more rapidly

All benefits we want to achieve from our workouts.

You Snooze, You Lose

Beyond 45 minutes your muscles become less sensitive and efficient at replenishing glycogen stores (our bodies’ stored form of carbohydrate, or “quick energy”). If you miss your opportunity for replenishing your muscles the next opportunity doesn’t happen until after your next workout. Having a good supply of quick energy stored in your muscles will allow for harder, more effective workouts. Missing this critical window of opportunity can and will dramatically slow results making it more difficult to reap the benefits of your workout.

Refueling- For glycogen replenishment carbohydrates are key and protein is necessary for muscle repair and recovery. An ideal ratio of carbs to protein is 3:1. Simple carbs and high quality protein sources are your best choices for quick quality replenishment and recovery.

Quality Choices- The best choice is liquid in the form of a shake. This will be the fastest absorbing into your system. Other quality choices include: yogurt/milk and fruit, juice and cottage cheese, Gatorade and whey protein, or a quality ready to go drink.

Prograde Workout is an awesome choice for your post-workout meal. It’s pre-stacked to give you a 2:1 ration. When you add a cup of skim milk and a banana you get a delicios 3:1 post-workout shake.

Note: this mixture gives you 400 calories so you may need to cut the serving in half to get the desired calories.