Post-workout fueling

Often the question is put to me by a client "What should I eat after a workout?" Most often in the past I have answered that a combination of protein and carbohydate is ideal. Most often I have advocated a 70/30 split with protein making up the majority of the meal.

Recently however I have been reading a lot of literature that advocates a much higher carbohydrate content in the post-workout meal. Oh yeah baby......carbs are back! After being unfairly demonized in the literature and amongst diet guru's the world over, carbohydrates are making a much anticipated comeback.

I think it is prudent first to distinguish between "diet" and "weight loss". In most instances a carbohydrate reduced diet is helpful in promoting weight loss. This fact is most pronounced in followers of the Atkin's diet. Eating an almost exclusively protein diet will indeed help you lose weight, it will also lay a beating on your kidneys, make you constipated, and make meals totally devoid of variation and enjoyment. Remember that Atkins died overweight and miserable.

Anyway, I digress.....for people are training hard the best way to re-fuel and recover following an intense workout is a small meal composed of a 4:1 carbohydrate to protein ratio. Yes......you heard me correctly! Carbohydrates are directly resposible for replacing muscle glycogen and should be consumed as soon as possible following a training session. Many professionals are also advocating foods with a high glycemic index...pasta....potatoes...bread. Combining a high index carb with a lean protein is the new mantra and results show pretty clearly that carbs promote glycogen recovery far more effectively than protein.

However, let us not turn our backs on protein just yet. Protein is essential for muscle repair and growth and should be an integral part of any athletes diet. The reccomended protein intake for a serious trainer is between 1-1.4 grams of protein per kg of bodyweight. Note that this is far less than the amount of protein that is advocated by "bodybuilders" and various supplement companies. Don't believe the hype...there is far too much bad information out there.

Anyway, much attention is being payed to good old fashioned milk. Milk is rich in calcium, high in protein, and has a very good glycemic profile. In fact, milk might be the world's perfect "sport's drink". It sure costs a lot less than a bucket of synthetic whey protein. Incidentally whey protein is synthesized from, you guessed it.......milk.

Until next time. M

Workouts

Sorry all. I have not abandoned you.....I have been crazy busy and it has been hard to write anything meaningful. I am also trying to secure permits for running my strength and conditioning course so please be patient. I will have more info forthcoming very shortly.

Thought I would leave you with a few challenges however:

Challenge #1 * For time *

100-Squats

50-Lunges (each leg)

100-Sit-ups (previously described, using a dumbbell to anchor feet)

100-Push-ups

If this task is too daunting, try perfroming 1/2 of the required repetitions for each element. Time yourself.....go hard!

Challenge #2

You will need a track or a known distance to perform this routine. Perform 3 rounds for total time

Run 800 meters

Jump 20X (12 inch bench)

Push-ups 25X

This routine is performed three rounds for time.

I will award the winning time with a free session. The trial must be performed with a witness and be accompanied by a picture /pictures of yourself performing the routine with your witness. This is based on honor....be honorable!

The winner must perform the entire routine.....half routines are not elegible. Women may perform modified push-ups for the push-up requirements.

Make me proud......love Mark.