Hey!
Welcome to the latest episode of the crazy MOFO fitness blogger :P.
Today we are going to talk about post workout nutrition and supplementation.
There are some key things to consider when choosing post workout foods. What kind of exercise you'll be doing (weights or cardio?), and what level of intensity you'll be putting to your workout.
Hopefully, your training intensity is high as this is the only way (in my opinion) that I know of that has worked for me and every single one of the people I've trained over the years.
So, assuming that you won't go half-assed in the gym, there are some tips I want to give you in order to be able to find what's right for you.
As always, all bodies are not the same and you have to experiment and listen to your body. Measure your progress as you go along.
My sole purpose here is to give you some principles in order to learn how to think on fitness nutrition and then discover what is the best approach for YOUR body.
1. Generally pick carbs that are of medium to high GI (Glycemic Index).
The reason for that though, is not what you think it is!
For example, white rice and brown rice have the same GI but white rice is usually refined and your body has a mechanism that tends to assimilate NON refined foods faster and more efficiently. I can't back this up scientifically because as I said the metrics (GI) are almost identical BUT the real world and personal experience has taught me otherwise. I'd pick brown rice over white any day, and these are just my 2 cents.
So, the carbs of choice post workout would be non-refined, medium to high GI carbs like bananas, brown rice, potatoes and sweet potatoes etc.
The medium to high GI carbs are generally digested faster, thus are available sooner for your body to work with. Manipulate various kinds and quantities of carbs to see what fits YOUR body.
2. Prefer a protein that's absorbed quickly. I'd go with supplements like beef protein isolate or hydrolyzed whey isolate. These 2 are quickly broken down in to amino acids and they're tending to be quicker to digest and absorb.
There's another option for nitrogen retention post workout that I see very few people use and I think they're making a big mistake (I'm not excluding myself here and I'm not judging anyone).
This method is to consume a good peptide bonded amino acid formula immediately post workout with your carbs. In my humble opinion, amino acids are far superior than protein powders in terms of absorption, as long as they are peptide bonded and complete protein (essential and non-essential). The reason for the amino superiority is that aminos don't need to be broken down to.... aminos, in order to be assimilated and construct the much needed protein in the hard pounded muscles :). Give aminos a try and thank me later ;)
Now, to some examples that I use and change often between one another.
Now those example are for me (225 lbs. at the moment). Based on these try to adjust accordingly to your bodyweight.
1. 2 medium or large bananas with 2-3 scoops of beef or whey isolate (25-30 grams of protein per scoop). That's because protein powder sources are giving Net Nitrogen (NNU) for Body Protein Synthesis (BPS) at a rate of only 16% - 40% (shit). That's why we need enough grams to retain or gain muscle.
2. A couple of small backed potatoes or sweet potatoes with 6-7 bi-peptide amino acid tablets . The advantage we have here is of course the rate absorption of bi-peptide amino acid tablets (80% - 99%) Yeah buddy!:)
3. Brown Rice and a steak with 3-4 bi-peptide amino acid tablets.
Other supplements to consider post workout: Extra Glutamine, creatine, athletic multivitamin (better ratios of micros) and extra vitamin C.
All of the above can help you recover much faster thus, giving you a faster progress rate.
As I always stress, the above guidance is 10-15% of the equation. The rest 85-90% is having a customized balanced nutrition battle plan and stick to it. If you need one proven nutrition battleplan, fill the contact form on the left and I'll contact you ASAP (Fees apply). Real food will make all the difference in your body, provided you're training like a f#cking animal :)
Some folks have told me that the above post workout meals are small for a 225 pound fellow like moi :) Guys, keep in mind that if you train intensely enough to the best of your ability, your stomach is pretty upset for at least 1 hour post training, at least mine is. Personally, I can't eat giant portions of food (or supps for that matter) after I had a -balls to the wall- training session and you know what? Neither should I. The goal here is to have a small to medium sized meal immediately post workout in order to start the recuperation process and eat again after 1 to 2 hours.. Got the picture?
Next post we're going to attack Pre workout nutrition but until then...
YOU should be kicking some SERIOUS Arse ;)
Harry.
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