Done sweating? Time to EAT!

The other night I did some dead lifting for the first time ever and I walked away crazy hungry. It made me think. I have done many different kinds of workouts from the Zumba to the Yoga and the circuit classes, but this was a different type of workout and therefore needed a different consideration for eating. So I did what I do best. I researched!  :)  

So, first there is the science. :)
The combination of insulin and carbohydrates increase glycogen storage in the muscle which improves intensity and quality of subsequent training sessions. After exercise, however, the limited availability of amino acids and energy will limit protein synthesis. Therefore you need to get your protein in after a workout. This, it seems, everyone knows.  The question I have been asked the most, though, is how much protein?  It has been shown in studies that 20grams of Protein is needed for an optimal response. But as I tell my clients, anything is better then nothing. 
The amino acid Glutamine is also important as it helps the catabolic effects of cortisol. Glutamine is a potent stimulator of protein synthesis by increasing the pool of amino acids and encouraging hydration of the muscle cells.  It is good to get 2 to 4 grams of glutamine after a workout as well. 

Good sources of protein would be lean meats and nuts, low fat dairy products, and beans. (just remember that beans alone are not a complete protein)  Cow's milk proteins consist of 6 percent to 9 percent glutamine. Glutamine can also be found in bone meats, beans, spinach and parsley.  The glutamine amino acid found in meats and eggs are much easier to digest and break down then vegetarian glutamine sources. Although they are just as good for you, you would just need to eat more of it to get the effect. My favorite source of glutamine is spinach. :)

Glutamine helps hydration by pulling moisture into your muscles. This WILL dehydrate your internal organs if you do not hydrate well after your workout and if you are eating protein afterwards due to the glutamine in it.  So the next rule that everyone knows is to hydrate, but again, how much??  
You should be drinking a minimum of 50% of your body weight in ounces of water a day. Seriously. 95% of the population is walking around dehydrated.  If you are healing from a workout that was muscularly straining then you should look to get closer to 60% for the day.  Keep in mind that when you drink other things this does not count towards this amount and can sometimes hinder it. Diuretic drinks like tea and coffee can cause you to need more water. And sodas can cause your water to become toxic.  (I will make a note to devote a whole blog to hydration.) :)

Proper nutrition and hydration regularly spaced in balanced meals that deliver both high quality protein and carbohydrates and are packed with vitamins and minerals is the goal for every meal of every day. It is the meals in between the workouts that are just as important as the one meal after.

4 hours after your workout your protein synthesis increases by 50%
by 24hrs after your workout it increases to 109%.
It can take 36-48 hours for your protein synthesis returns to baseline. 
Under Nutrition will limit this process!!  
If the amino acids, vitamins, minerals, and hydration are not there then the building stops. Resulting in wasted training potential. 

I have had many clients ask me how much protein per day they should have, so I will include that as well.


Weightlifters/body builders/athletes = 1g protein per 1lb body weight






 

Swimmers/Cyclist/Runners, etc = .75g per 1 lb body weight








If you are over weight and wanting to lose fat and get healthier then you should calculate this based on your goal weight. 
If your goal weight is more then 50 lbs less then you are now then do it in stages of 50lbs or less at a time or you will be malnourished.

So, let me break this down into a way that non professionals can be comfortable with. :)

If you only eat properly right after a workout then you are wasting the chance of your body having an after burn effect that can last up to 2 days later!
If you can continue proper nutrition and hydration in between your workouts then you can increase your results and potential!  

So when your personal trainers and buddies are done kicking butt with you, then its time to see me. ;)   

 It is my job and pleasure to help you figure out how to love your food and change your life so that you are eating to better nourish yourself and obtain your goals.  (with as little powdered and pill supplements as possible)

HAPPY EATING!

We are all united in the same goal: to become stronger, healthier, and wiser. :)

For good sources of vitamins and minerals in your food, you can refer to my other post

 big list of Vitamins and Mineral Rich foods!

(yes, I just advertised myself, but I spent a long time on that list!) :)