Post Workout Nutrition

Just how important it is to fuel yourself after a workout?In my opinion, it depends… it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is.Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it’s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them.A post-workout meal could be a solid meal or liquid nutrition (meal replacement shake). When it comes to PWO nutrition soon after exercise, liquid nutrition is known to be an easy way to get the nutrients to the muscles quickly while they are highly receptive to it. The theory is that the insulin elevation brought on by a PWO shake will help shuttle carbohydrates and amino acids (proteins) into muscle cells and encourage protein synthesis.If you’re goal is to increase muscle mass, I would recommend a post workout shake within a maximum of 40min of finishing up your exercise session, and following up with a meal 60-90min later. The post workout shake should consist of high GI (Glycemic Index) carbohydrates, protein, micronutrients (vitamins, minerals, antioxidants, enzymes, etc) and should be low in fat.In this case, it’s necessary to consume enough carbohydrates to promote a substantial insulin release, as spiking the insulin hormone will open up the window for carbohydrates and proteins to get into the muscles and start repairing tissue. It’s hard to say exactly how much carbohydrates you should consume, because if you consume too much the excess carbohydrates not used could turn into stored body fat.Research has shown however, that an intake of 0.8 to 1.2 grams per 1kg of body weight (that’s lean body mass), increases the insulin response and accelerates protein/muscle repair. If you want to use this math, I would recommend 0.8g of carbohydrates per 1kg of lean body weight, unless you have done a really long intense training session, in which case you may feel better consuming more.It’s also important to include micronutrients in your initial post-workout nutrition, as the micronutrients help in the transportation of protein to muscles, and dramatically enhances the rate of repair of muscle tissue (as there are more nutrients the body needs and can use). In addition, during a workout session, the body’s immune system gets damaged and increasing the micronutrient consumption post-workout and during the rest of the day, will help boost the immune system back to optimal/above optimal levels.Make sure though that your workout is worth it. A 30min high intensity session probably won’t bring your glycogen levels down low enough for them to need to be replaced. If you have a high GI post workout drink and your glycogen levels aren’t lowered, chances are you’re probably just going to spike your insulin levels higher than they need to be to contribute to long term health benefits, and as a result you will store fat.Now, if your goal is to reduce body fat then there is a whole other side to the PWO nutrition story, and that is to not have PWO nutrition directly after a workout session, but to fast (not eat) for 1.5-2hrs after your session.The main factor to keep in mind here is what nutrition you are eating during the day, if you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients during the day, a post-workout nutrition shake/meal isn’t all that necessary especially if the body composition goal in mind it to reduce stored body fat.I will only recommend fasting after a workout if you have an extremely good diet throughout the day (meaning you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients), as this nutrition alone should be enough for the body to repair itself after a workout, leaving a post-workout nutrition shake/meal becoming not all that necessary, especially if the body composition goal in mind it to reduce stored body fat.If the day’s nutrition is solid, I see no reason why muscle repair and performance goals would be affected by a lack of initial post-workout nutrition. If you do not eat a good diet however, then you just won’t be fueling your body correctly for this to take place.The idea of a post workout fast isn’t to starve yourself in order to reduce your total calorie intake, the idea however is too delay the meal in order too obtain the benefits of fasting without the calorie deficit. Calorie depriving is a whole different topic all together, but in short, calorie depriving is not good for you in the long term.A 1.5-2hr fasting window after a workout will require the body to burn up energy; if there is no energy coming in through food consumption, the body will look elsewhere, and the number one place for that is stored body fat. Hence the reason the post-workout fast can be quite beneficial to those wanting to reduce body fat.So make sure your diet is good, which it should be anyway if you are wanting to achieve optimal health and performance. Un-fortunately I know too many people who believe they eat really well, but in reality have a very poor diet in regards to nutritional quality and quantity. So here are some quick pointers on determining whether or not your diet will balance up a post workout fast;If you don’t feed your body bad foods (i.e. grains, starches, sugar, processed foods) instead of real food, you are most likely eating healthy and your body is running effectively. On a more thorough note though, when it comes to looking into your diet on a daily basis, if you eat the following, you are definitely on your way to good heath;
Eat at least 1.2g protein per Kg of lean muscle mass

Obtain carbohydrate sources from fruits and vegetables

Consume omega3 fish oil everyday

Consume enough calories for your body to function properly

Be consistent with good nutrition

If you are un-sure about the quality of your meals and your nutrition, monitor it for a week and look over it, measure and write down the food you eat, you may be surprised at what you are actually eating.In conclusion, if you want to lean out, delaying your PWO nutrition could be a good option. But if you want to put on muscle mass or have just completed a long workout where your glycogen levels are low, a PWO nutrition shake may become pretty important.And if you’re still un-certain as to what to do, play around with what happens to your body composition when having a PWO shake Vs not having one, then make a decision. There are many studies out there which will show benefits in both of these situations, but its best if you take a personal approach on the situation and see what works best for you, as there isn’t a single protocol that works well for everyone.

Anti-aging Nutrition – Good Nutrition is the Key!

Anti-aging Nutrition might be the fountain of youth that we have all been looking for. The Baby Boomer generation seems to be constantly searching for the key to looking and feeling younger. On TV as well as magazine advertisements, women are presented with the perfect lotion to help you look years younger. These lotion advertisements all tout that if you start using their product today then that will help to reduce those fine lines on your face in no time. There are also advertisements for makeup that is also expected to help women look years younger. Where does it all stop! Rarely do you hear about good nutrition and how it can be the key to looking younger.How Important is Antiaging Nutrition?Good nutrition is very important. If you want to be healthy and look years younger, then you need to make sure that your body is getting the nutriments needed to stay healthy. A balanced lifestyle would also include minimum stress and exercising regularly. Eating a nutritional balanced diet and exercising is very important if we want to stay healthy and look younger. The majority of us really don’t do all that we can to stay healthy though. Antiaging nutrition is definitely the key to remaining and looking younger.Is Skin Care Products the Solution to Looking Younger?Skin care product advertisements would have you to believe that using their product will help you to look years younger but remember that antiaging nutrition really is the key here. Putting a good quality lotion on your face will of course help but the key to a beautiful radiant complexion is also good nutrition. In other words, a balanced nutritional diet is far more important than any lotion or makeup that you could purchase. Keep in mind though a good sunscreen is very important for protecting you from exposure to the sun. A good sunscreen protection always helps fight against the unavoidable aging process that oftentimes exposure to the sun can cause.Since many skin ailments are caused by poor nutrition, then being on a balanced nutritional diet should address that condition and improve your skin over time. If you are on a balanced nutritional diet, then selecting the skin care products to use should be so much easier because now you will not need to address certain skin care issues. Using a good quality skin care product as well as eating a nutritional balanced diet should guarantee that you will look as young as possible for as long as possible.Is Antiaging Nutrition the Key?Eating a nutritional balanced diet along with exercising will give you more energy, help you to sleep better, think clearer and reduce your risk of developing diseases such as diabetes and heart disease. Those benefits along should make you want to consider getting healthier. And if in the process, you can remain and look younger then why in the world would you want to go back to your unhealthy lifestyle. Good nutrition is definitely the key to looking younger for as long as possible. Start today by eating a balanced nutritional diet, living a healthy lifestyle and getting regular exercise. Be fit in your 40s and beyond!