When I was younger I think I was one of those people that worked out so that they could eat whatever they wanted, but as my metabolism has slowed down over the last 10 years, I now have lost that power and must take into consideration what I feed my body. Food not only plays a role in how much energy that I will have for my workouts, but it will also determine how my clothes fit me and how I reach my goals. The problem is that feeding your body is complicated; you work out hard and then you need to refuel your body, but with what? What can you eat that is going to increase the benefit of your workout? Years ago I would have gone to the gym and not gave any thought to what I was to consume in the next few hours, now I know that the next meal after my workout may increase or decrease some of the results of my workout. If you work out until your are blue in the face, but never change your diet plan, that is only part of the picture. Exercise and nutrition go hand in hand if you want to see change.So here's the dilemma; what do we eat that will either help us build muscle, burn fat, or improve our body?
The first thing that you want to consider is how soon after your workout you should eat, honestly if you just had a "kick-your-butt" type of a workout you most likely won't even be hungry for at least 30 minutes after your workout. While working out our body goes in sympathetic mode. At this time your digestion system does not function efficiently; blood is being pumped to your muscles so there is not an adequate amount that is going to be available to digest food directly after a workout. But you also don't want to wait to long to eat after your workout either, this can cause your body to go into starvation mode. Waiting any longer than an hour after your workout you are going to start loosing some of the benefits.
After an intense cardio workout aim to eat a meal between 45 minutes to an hour after a workout, so that you can still ride the fat-burning wave (research has show that only intense interval cardio training can cause the body to burn fat after a workout, with regular cardio once you are finished, so is the fat burning effect), but won't cause your body to go into starvation mode.
You should follow resistance training with a meal no longer than an hour post workout as well. You want to make sure that you replace the body with the diminished amino acids and glycogen so that they can help to repair the damaged muscles. Waiting to long will decrease the benefits from the workout.
A study showed that exercise enhances insulin sensitivity; meaning that it is easier for your body to take up blood sugar and use it in your muscles, where it can be stored or used as fuel. This study also pointed out that the food you ate after your workout had an effect on insulin sensitivity, particularly when the meals consisted of more protein and lower carbohydrates. Eating a low caloric meal had the same effect as a higher calorie meal in that it showed no effect in improving insulin sensitivity. In fact eating a low caloric diet or not eating anything post workout can actually slow down your metabolism!
For the most part after any workout it is important to eat a high quality protein (ex. free-range chicken, wild caught fish). Since muscles are being broken down you need to replenish the body by providing it with amino acids from protein and carbohydrates in the form of a vegetable. When you consume refined carbohydrates post workout they are absorbed to quickly, negatively impeding fat burning by giving your body glucose to use instead of making it work to burn fat. Protein seems to have a better effect on stimulating you insulin response, and getting glucose into your muscles, in order to refuel your body.
According to personal trainer, Darin Steen; people that are training more intensely with resistance training and trying to increase muscle mass, on the other hand may need to replenish their body sooner and with carbohydrates, since they only have a 1 hour window to feed their muscles in order for repair. Post resistance training will be the only time that you will want your meal to be absorbed rapidly. Within 15-30 a small meal, such as a whey protein (since it is already pre-digested) and a banana (since it is high glycemic) are a good choice. This will help to get the glucose in the muscles immediately. It will also take less digestion since you are consuming it close after a workout and your digestion make not be fully functioning still. For those consuming carbohydrates after a workout, you may develop the "swollen" look, since we store three grams of water for every gram of glycogen.
One thing to stay away from for anyone working out is sugar laden sports drinks and bars. These are full of excess sugar, calories, and junk that you should not be consuming. Instead stick to good quality proteins and if you need to replenish your electrolytes grab something better, like coconut water- which is full of natural electrolytes, unlike the sugary sports drink.
Pura Vida!
Alica Ryan, NTP
Picture Website
No comments:
Post a Comment