Post Workout Nutrition: What to Eat After Exercising

What to eat after exercising is a big concern for many individuals. If you’ve ever read bodybuilding literature, you’ve heard that the requirement for post workout nutrition is to have protein and carbs as soon as possible after you finish lifting. Why? So that you can take advantage of an optimal time in which your body turns everything into muscle. As usual, bodybuilding literature doesn’t exactly tell the whole story.

Before going into more details, I’ll cut right to the chase. Having protein and carbs after lifting is somewhat important, but it’s not absolutely critical immediately after exercising or even within one hour of exercising. The studies that bodybuilding literature reference to justify this are full of holes. The bottom line advice is that you should probably have a healthy mix of carbs and protein 1-2
hours after exercising, but it doesn’t have to be some fancy protein shake or energy drink. Chocolate milk is just as good as anything on the market.

Post Workout Nutrition: The Most Important Meal of the Day?
Bodybuilding literature would have you believe that your body is in an anabolic state after exercising in which your muscles absorb nutrients at a higher rate than normal. The argument is that you eat, or preferably drink protein to help rebuild the muscles. Just as important, you need high glycemic carbs to replenish glycogen levels. According to some bodybuilding “experts,” if you don’t do this within 30-60 minutes, you’ll lose energy and muscle and your metabolism will slow down.

Eating Immediately After Exercising
During my days of utilizing the bodybuilder approach, I was adamant about following the above advice on post workout nutrition. Immediately after lifting, I would have Gatorade with Any Whey. It wasn’t just regular Gatorade either, it was dextrose-based. I thought using this type of sugar would cause my body to absorb nutrients even faster than a regular carb drink due to a greater insulin spike. To top it off, 1-2 hours later I would have Muscle Milk which provided a lighter load of carbs and slow digesting casein protein. I can tell you that I certainly gained muscle but just as much, if not more, fat as well.

If you’re confused by high glycemic carbs, insulin levls, and whey vs. casein protein, don’t bother looking into them any more. I wasted enough time with nutrients to know that there are only marginal effects associated with these different carbs and protein types on post workout nutrition. More importantly, eating after exercising is built around a “mythical” study. The famous study showed there was an optimal “window” of eating after exercising that would help you build muscle.

The Telephone Game
Do you remember when you were younger and you’d play the telephone game in school? Everyone would sit in a circle and a phrase would be whispered from person to person. When the game ended, you had a completely different phrase than the one you started with. Welcome to the post workout nutrition “window” myth. The word myth is really an exaggeration since there was an actual study
done on the effects of protein post workout. However, the study was done on 70 year old men! If you really think 70 year old men are representative of the rest of the population, then keep drinking your post workout shakes 5 minutes after exercising.

A full evaluation of research studies was done by Brad Pilon in his book, How Much Protein. I’d highly recommend reading it since it will change your outlook on post workout nutrition and the amount of protein you really need on a daily basis. The bottom line is that Brad analyzed a lot of studies and found that creatine was the only real difference maker when it came to post workout nutrition and muscle growth.

More importantly, when you exercise intensely, you release HGH which helps burn fat while preserving muscle. When you eat after a workout (and generate an insulin spike), the HGH release stops. Why not keep those HGH levels elevated for a longer period of time? You won’t have to worry about losing muscle since HGH helps preserve muscle. This makes the case to wait 1-2 hours before eating.

Not Eating At All After Exercising
I hope I’ve convinced you to think twice about eating immediately after exercising. However, do you have to eat at all after exercising? My answer is a resounding yes. Because my weight skyrocketed from bulking like a bodybuilder, I aggressively tried to cut weight. I would workout at night and not eat anything after. I would perform cardio first thing the next morning as well. I skipped breakfast and didn’t eat until lunch. I did lose fat, but a lot of muscle mass as well. This is an extreme approach, but your body does eventually need nutrients to prevent muscle loss (especially if you exercise daily or multiple times daily).

There’s just no proof that getting those nutrients 2, 24, or even 48 hours later causes you to gain more or less muscle mass. In fact, one study showed that as long as you replenished nutrients within 24 hours, you received a muscle building benefit. Another showed that there was still some benefit, albeit lesser, even after 48 hours. You just need to replenish the nutrients at some point in time. For my body, 2 hours feels like the right amount of time for my muscles.

What To Eat After Execising
Now that you know the benefits associated with not eating immediately and not waiting forever to ingest a post workout meal, the obvious question is what you should eat. Your body is primed to quickly digest what you give it, so you should try to avoid fat as it slows down the digestion process. A nice mix of carbs and protein is ideal. If you’re looking for specifics, bodybuilders will tell you a
carb/protein ratio between 2:1 and 4:1 is ideal with protein equal to 0.15-0.25 grams per pound of bodyweight (weighing 136lbs, I would have approximately 27g of protein and 54g of carbs for a post workout meal).

If you enjoy spending money on post workout shakes, that’s fine, but you can get the ratio you need from a simple glass of fat free chocolate milk. One glass of Over the Moon chocolate milk contains 150 calories, 11g protein, 25g sugar, and of course 0g fat. If you believe bodybuilding literature, 2 glasses would be ideal. I usually settle for just one glass. Alternatively, exercise a couple hours before
breakfast, lunch, or dinner and replenish your nutrients with a healthy meal made up of solid foods, rather than liquids. Yes, whole foods won’t be absorbed as fast, but that may or may not be important.

I think the key takeaway from all this is that you have to question the research about post workout nutrition. No study has unequivocally proven that you need a certain carb/protein ratio within a certain amount of time after exercising. My best advice on post workout nutrition is that you should drink a glass of chocolate milk about 2 hours after exercising.

Post Workout Nutrition: What to Eat After Exercising

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Sensible Use Of Nutrition Data Can Help With Exercise Programmes

By Marion Peters

Anyone who is training hard, whether as an athlete or a member of the general public who wants to become healthier, can make use of nutrition data. The information which is on food labels, or is available from other sources, can help anyone make more informed choices about how to refuel their body. If the numbers do not seem to add up, then using commons sense can be an effective complement to more specific data.

For a start, anyone who wants to make their body healthier and fitter should avoid processed food of any kind. Scanning the label of many pre-processed and pre-packaged foods can be like reading a chemistry textbook on occasion. The more chemical compounds that there are listed on the side of a product, then the greater the need to avoid it becomes.

When changing a diet to make it healthier, sugar, especially processed, refined sugar, should be one of the first things to be cut. Until recent times, fat was generally perceived as being the main enemy of a healthy body, and many products made a great play out of being low fat. In actual fact, many fats, such as those in eggs, olive oil and some diary products, can be very good for the body.

The choice of meat that is eaten is also very important when making a conscious effort to make a diet healthier. Lean, white meat, such as chicken, is better for general health than red meat, which has been linked to digestive problems and heart disease when consumed excessively. Red meat has more cholesterol and saturated, or unhealthy fat than white meat, while fish and beans can also be healthier sources of protein.

Avoiding fried food is a good idea too, especially food fried in standard vegetable oil. Olive oil is a good substitute, as this contains many healthy nutrients. Dress dishes such as salads with olive oil, as this can also help you to burn fat.

In general terms, if food can be killed or grows in the ground, then it is wise to eat it. Eating as naturally as possible eliminates many of the problems which can arise from eating processed food. Analysing data on labels can only get you so far when it comes to choosing what is healthy to eat.

Always take nutrition data into account when choosing which foods to eat. Any analysis needs to be accompanied by common sense too. In general terms, aim for natural foods and you cannot go wrong.

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Sensible Use Of Nutrition Data Can Help With Exercise Programmes

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Experts Support Nutrient-Packed Pine Nuts Intended For Weight Loss And Balanced Heart

By Tiara I. Penunuri

(NaturalNews) Nutrition experts through Oregon lately declared your considerable purpose associated with pine crazy inside guaranteeing overall wellness past their own value as being a flavor component with Mediterranean sea in addition to German cuisines. Outcomes of some independent scientific examines connected with the elements revealed how the common tart is usually packed with vitamin supplements, mineral deposits, along with other nutritional requirements.

Bar stools on sale health advantages that could be based on adequate degrees of this tree loco in the eating plan are: anti-oxidative houses next to ageing; much more strength regarding daily activities; superior protection in order to ailments; good visual acuity; powerful bones; and as some sort of feel-good foods. Furthermore, exploration proof suggests that the excess fat articles is actually heart-friendly, understanding that consuming these types of nut products helps weight loss, promotes usual the circulation of blood, and will work for the particular tense program.

Healthy Best parts associated with This tree Nuts

Professionals throughout healthy drugs, including school staff Dr. Erina Murray and Medical professional. Ernest Pizzorino, taken care of that a hundred gary with the Eu this tree insane known as pignoli provides per day gary connected with health proteins. That volume is actually undoubtedly the best amongst insane as well as seed products. Pinus radiata nut products can also be exceptional reasons for vitamins Any, B1, B2, B3, C, N and also E, copper, iron, magnesium, manganese, molybdenum, potassium, along with zinc. The Western european variety additionally is made up of a lesser amount of body fat within monosaturated variety, fiber, along with carbohydrates compared to the American variety involving pine nut products called pinons. These types of nuts furthermore include lutein, pinoleic chemical p, along with no cost radicals.

Health Side effects connected with Vitamins and nutrients inside This tree Nuts

Protein assist create, restore, and observe after body tissues and they are an essential component of the brain, hair, nails, anxious feelings, additional body organs, along with the epidermis. Of a typical goblet of pine crazy serves 1 / 2 your bodys everyday requirement of meats. In the mean time, vitamin e is surely an antioxidant that neutralizes totally free radicals which accelerate growing older. For anti-oxidant, pinus radiata insane likewise safeguard cells along with the mobile or portable membrane by lipid peroxidation through the activity associated with reactive oxygen variety.

Nutritional vitamins A new and B1, with the xanthophyll, lutein, are found inside this tree crazy in addition to help with good vision. Supplement B1 helps with establishing better nerves and normalizes the particular heartbeat. In addition, it acts for power and also ram increaser, mind conditioner, stress reliever and also infection buster. Vitamin supplements B2 and B3 synergy using pinoleic acidity throughout pinus radiata insane and that is required for rate of metabolism along with the malfunction of body fat with regard to weight reduction. Vitamin supplements G is a superb defense contractor towards microbe infections.

This iron in pine nuts performs miracles to the circulatory in addition to stressed methods. Additionally, the actual monosaturated weight with most of these nut products is useful for heart failure wellbeing, tiffs uncooperative belly fat, and brings down our blood cholesterol amounts.

The host involving various other nutrients seen in this tree nuts tidies up the well-balanced eating habits with regard to health and wellness. In addition, the very best suppliers connected with pine nut products are The nation as well as Madeira, even so the wonder nuts usually are accessible the united states as well as South america.

In closing: This tree Nut products – Certainly not Your Standard Edible Enthusiast

Generally, this tree nuts comprise a normal respite from the unoriginal hazard labeled for the majority of edible nut products. They’re packed with minerals and vitamins that get your program intending. In fact, pine nuts tend to be one of the few fine insane an individual might not need to rule out with regard to a healthy diet plan!

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Experts Support Nutrient-Packed Pine Nuts Intended For Weight Loss And Balanced Heart

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