Sunday, January 31, 2010

Question: Post Workout Nutrition

Guys at work talk about protein shakes and muscle milk, etc. At my level (and given that I still like red wine and Godiva chocolate), would I really see any difference if I added that in after my workout?

Your friends at work are correct in that you should have protein and carbohydrates within 45 minutes of a workout. This can come via supplements or foods.

Muscle damage is one of the most significant effects of a resistance workout. During the 45 minute period after a workout your muscles are extremely sensitive and providing the right nutrients will cause a tremendous surge in anabolic (building) activity.

For adequate muscle growth, development, and replenishment, adhere to the following guidelines:
Within 45 minutes after a workout (↑ carbohydrates + ↔ protein).
Consuming a quality lean protein and carbohydrates will:
• Initiate tissue repair and sets the stage for muscle growth.
• Reduce muscle damage and bolsters the immune system.
• Speed the elimination of metabolic wastes by increasing muscle blood flow.
• Replenish muscle glycogen stores.

If you decide to use a supplement, choose a carbohydrate/protein product that also contains vitamin E and C and glutamine which strengthens the immune system.

Whey protein is an inexpensive yet fast acting protein that offers many advantages as a post-workout supplement.

Low fat chocolate milk is a great post-workout protein food.

The timing and right combination of nutrients will enhance your ability to gain strength and maintain energy. This replenishment scheme will help you achieve your goal of recovering as fast as possible for your next training session whether it be lifting, running, biking, swimming, etc.

I would also recommend the following:
1. Fish oil (reduces inflammation and tissue damage)
2. Multi-vitamin (strengthens the immune system)
3. Energy drink or gel product for fueling strategy during endurance activities – consider Hammer Gel (single serving package) http://www.hammernutrition.com/za/HNT?PAGE=PRODUCT&PROD.ID=4039

I'm really seeing great progress with your workouts and I hate to change a good thing, but I need to start adding in some other activities to prepare for a 5k in March and 10k in April. Soon I'll have to start biking to get ready for my leg of the Iron Girl relay. I've never included the intense conditioning I'm doing with you. When do I reach the point of diminishing returns or overtraining?

As far as diminishing returns, I think you have to listen to your body so you don't over train and get injured. If you adhere to the recovery strategies of proper nutrition, sleep, and physical therapies, there is definitely a place for a MetaShape class or two in your weekly plan despite the other activities. The strength training provided in the MetaShape class will 1) enhance performance, 2) reduce the risk of injury, 3) correct muscle imbalances, and 4) prolong your athletic career.