Home > Good Form > Archives > 2007 > July > 02
Monday, July 2, 2007
Post Workout Meal and Water
The Atlanta Journal-Constitution
Not long ago, I wrote an AJC blog about a client titled “I’m Feeling Woozy and Seeing Fuzzy!” In this article, I briefly explain how a client was experiencing carbohydrate depletion (low blood sugar). To prevent any side effects and to benefit from exercise and eating, you must replace the necessary nutrients of carbohydrates (glucose) as soon as possible.
One of the biggest misconceptions, is that you need to consume protein after you exercise. Though, it certainly wouldn’t hurt, the most important thing to do is consume carbohydrates that will replenish glycogen (stored carbohydrates in the muscle).
When you have an intense exercise session, you have the unique opportunity to take advantage of eating without the release (or lower than normal amount) of insulin. This is known as the insulin effect of exercise. The bad news is, if you don’t eat, you begin to feel some negative side effects such as dizziness and weakness. Chronically, it can lead to break down of muscle. This window of opportunity only last 30-45 minutes after exercise.
Therefore, it is imperative to ingest a post workout meal (or snack for those of you who think meals as huge plates of food) as quickly as possible. Ideally, for the general fitness enthusiast who is looking to lose or maintain weight, a banana and a protein shake will suffice. Personally, I like graham cracker flavored Set Point Energy bars. Something like peanuts and a fruit can also work. What you’re looking at is about 25-35 grams of starchy carbohydrate and 20-30 grams of protein. Bodybuilders may consume 50-100 grams.
The other thing to remember is to continue drinking water. Don’t suddenly stop drinking water after exercise. You will continue to perspire and lose water, therefore, you must continue to replenish water. For those of you who exercise outside on a hot, humid, Atlanta day, drinking a sports drink like Powerade or Gatorade is a really good idea. It will also replace the blood sugar and electrolytes as well.
As always, train safe and seek the truth! Have a Happy 4th of July!
Permalink | Comments (0) | Post your comment | Categories: General Fitness, Nutrition
