Post Workout Nutrition
No matter if you’re Superman or Soccer Mom, you will have to combat the Triple Threat Post-Workout Trauma that occurs after every exercise session – Aerobic Exercise & Weight Training!
The Triple Threat Post-Workout Trauma
1. Protein Breakdown is Increased. Protein Breakdown indicates that body tissues are being degraded. Increases in Protein Breakdown can lead to losses of muscle tissue and increase in fat. Remember, all body tissues, bones, skin, blood, enzymes and hormones are made of protein – yes the protein you are suppose to be eating.
2. Negative Muscle Protein Balance. – A Negative Protein Balance means the body is losing muscle not building muscle. Protein Synthesis (muscle building) – Protein Breakdown (muscle loss) = Muscle Protein Balance
3. Glycogen Stores are Low. Low glycogen stores mean that there’s less cellular energy for daily life and less energy for recovery and subsequent workouts.
What is the Importance of a Positive Protein Balance?
Protein DeBalance isn’t just about muscle. If the body remains in a Negative Protein Balance for too long, every cellular function can be negatively affected. Exercise Scientists have studied several parallels between the physiological effects of intense training and those seen in several illnesses. Many diseases cause a similar protein breakdown as scene in exercise that can lead to a Negative Protein Balance and a fast deterioration of the patient’s condition. Clinicians recognize the fact that a Negative Protein Balance seen in illness is a downward spiral that has to be stopped. So with proper nutrition and supplementation, they manage it. And that’s exactly what endurance athletes and weight trainers need to do.
What Happens After Exercise?The Bad News
Immediately after aerobic “cardio” exercise the body makes a dramatic shift to aNegative Protein Balance. There is a large increase in Protein Breakdown (muscle loss) and a big decrease in Protein Synthesis (muscle building). Research has also shown that you can remain in a severe Negative Protein Balance for 8 hours or more after endurance exercise and possibly never climb into a Positive Protein Balance before your next exercise session. Say goodbye to the muscle.
Immediately after a strength workout, Protein Synthesis (building) either stays the same or slightly goes up but Protein Breakdown (muscle loss) goes way up. This will also lead to a Negative Protein Balance and a loss of muscle. The prognosis for weight trainers is a little better than our endurance friends because within a few hours Protein Synthesis(building) starts to climb and Protein Breakdown (muscle loss) starts to fall. Within 24 hours (dependant of nutrition, rest, stress, etc) the body will try and achieve a Positive Protein Balance where Protein Synthesis is greater than Protein Breakdown (MUSCLE GAINS).
A Failure to Rapidly Bring the Body Back Into Recovery Mode You Will Be Faced With
1. Prolonged muscle soreness and fatigue.
2. Poor subsequent performances on the track, field, and/or in the gym.
3. Symptoms of and or full-fledged staleness and overtraining.
4. Minimal or no fat loss and muscle gains despite a well-designed training program.
5. Losses of muscle mass and a secondary lowering of metabolic rate can occur
6. A dramatic increase in injuries
Stop the Triple Threat Post Workout Trauma Dead In its Tracks
It is possible to completely avoid the Triple Threat Post-Workout Trauma by managing your post-workout period correctly. You don’t have to lose any muscle. And not only that, if you know how, you can actually achieve and maintain a Positive Protein Balancewithin 1 hour after the workout. Did you get that? You can recover within 1 hour!
Stopping Protein Breakdown with Insulin
Scientists have known for a long time that the hormone insulin had a big impact onMuscle-Protein Balance, but they couldn’t figure out if it impacted Protein Synthesis orProtein Breakdown. Recently scientist have discovered that high blood levels of insulin increased Protein Synthesis by about 67% while not changing Protein Breakdown. They came to the conclusion that elevated levels of insulin post workout allows muscle breakdown to diminish quickly so Protein Synthesis can dominate and we can quickly get back to building muscle and losing fat. Insulin also causes vasodilation “vessels open up and transport more protein, carbs, amino acids blood and nutrients to the cells”.
Consuming protein with carbs vs. carbs alone results in 103% higher insulin response”
This is why Gatorade is not on option here – No Protein in Gatorade
Post Workout Shake
Research has concluded that liquid nutrition is the only option here, liquid nutrition is more rapidly digested and absorbed, and nutrients are delivered faster to the muscles. A properly designed Post-Workout shake consumed within 10 minutes after a workout can dramatically decrease and/or eliminate any hormonal trauma caused by exercise.
1. Rapidly replenishing low glycogen stores in your muscles.
2. Rapidly decreasing the muscle Protein Breakdown that occurs with exercise – no muscle loss
3. Rapidly forcing further increases in muscle Protein Synthesis in weight trainers and/or restore muscle-Protein Synthesis in endurance athletes.
4. Decrease muscle soreness and daily fatigue.
5. Increase performance in the gym or track and decrease risk of injury.
How much Carbohydrates and Protein
Endurance and Aerobic Training – In the past endurance athletes have traditionally been encouraged to consume 1.2 g of carbohydrate per kg of body weight immediately after training/competition. In addition, they are encouraged to continue this supplementation every 2 hours up until 6 hours after their exercise bout. Recent evidence, however, indicates that the addition of protein to a carb drink can actually increase insulin levels higher than carbs alone There seems to be a synergistic insulin release with protein plus carbs. The current recommendations for endurance athletes have therefore changed to include protein. Eating every 2 hours is still recommended, but now endurance athletes are encouraged to consume 0.8 g of carbs per kg of bodyweight in combination with 0.4 g of protein / kg of bodyweight.
Weight Training – Weight training does not deplete glycogen stores as much as aerobic exercise so fewer total calories will be needed. We recommend a special blend of 0.6 -1.2 grams of carbohydrates per kg of LBM and 0.6 grams of protein / kg of LBM immediately after training. If you’re an athlete on a mass cycle than we would recommend 2 servings of the post workout drink, one immediately after training and another one 30-60 minutes later. Normal eating could be resumed 2-3 hours later.
No Carb Post Workout Shake – Poliquin Performance believes that every male athlete should be under 10% body fat and females under 14%. If your body fat levels are higher than 10 or 14 we suggest using a higher amount of glutamine and glycine and drop the carbs. Once your body fat hits below these markers you can follow the other protocols.
Poliquin’s Recommendations for Post Workout Nutrition
1. 0.6 grams of whey protein isolate per kg of lean body mass
2. 0 -1.2 grams of carbohydrates “Vitargo, dextrose, malto-dextrin or Natural fruit juice per kg of lean body mass
3. 0.33 grams of glutamine per kg/bodyweight – 20 – 50 grams glutamine*
4. 5-20 grams glycine – start with 5 and build up if you can’t tolerate 20 grams you have a weak liver- reduces cortisol
5. Poliquin Triple Threat Post Workout shake – Clients with lower body fats
6. Poliquin Whey Isolate mixed with glutamine and glycine for clients with body fats over 10 and 14%