Maximizing
Results
with
Post-Workout Nutrition
Exercise
is one of the best ways to improve health, achieve and maintain a healthy
weight and make positive, long-lasting changes to overall quality of life. However,
if left unchecked, exercise could very well be the thing keeping you from
achieving your ultimate goals.
During
intense exercise, several reactions occur that produce the complete opposite
results sought from exercise. Muscle damage occurs, energy levels decrease, immune
system function deteriorates, cell membranes are damaged and inflammation
increases.
Left
unchecked, these processes will continue until the next bout of exercise begins,
wasting more muscle, further decreasing immune system function, damaging DNA
and leaving one susceptible to illness, injury and long-term damage.
While
it sounds like intense exercise would be the very thing to avoid, it’s actually
the fastest, most effective way to change your body. The way to make the
results matter is with nutritional intervention immediately following exercise.
In fact, there’s no other time during the day when nutrition is most crucial
than the 30 minutes immediately following exercise.
The
topic of post-workout nutrition has been well studied in clinical settings, as
scientists search for optimal methods to increase muscle tone, decrease fat and
prevent damage to immune system function and cell membranes in athletes and
active individuals.
Studies
have shown that whey protein and fast-digesting carbohydrates in liquid form is
the essential equation in maximizing results following exercise.
Generally
speaking, fast-digesting carbohydrates should be avoided throughout the day
because they cause a spike in insulin, a hormone produced by the pancreas to
balance blood sugar levels. A spike in insulin, caused by ingesting
fast-digesting carbohydrates, causes the body’s fat cells to store sugar in the
form of glycogen, resulting in fat gain.
Following
exercise, however, it is the muscle cells that become sensitive to insulin. Ingesting
fast-digesting carbohydrates during this time, which is a small window lasting
up to 45 minutes following exercise, causes the muscle cells to grow, which
increases metabolism and promotes a healthy body composition.
It’s
this response that halts the deteriorating effects of hormones produced during
exercise and shifts the body into a proper recovery mode— and the faster the
better.
It
was originally thought that these carbohydrates were the secret to recovery,
until research emerged at the University of Texas at Austin that showed adding
protein to a carbohydrate supplement caused a faster increase in insulin, increasing
protein synthesis and making the combination up to four times more effective
than carbohydrates alone in recovery and results.1
Post-workout
nutrition benefits don’t stop at fat burning and muscle gain. The health benefits
far outweigh any physical gains aided by supplementation. A study of Marine
Corp. recruits found individuals receiving protein and carbohydrates over a
54-day period, versus a placebo or carbohydrates alone, had 33 percent fewer
total medical visits and 37 percent fewer visits due to muscle joint problems.2
But
even if you have the right combination, waiting too long to drink the shake can
make it ineffective. A study performed at Vanderbilt University
Participants
were given a protein and carbohydrate supplement either immediately after 60 minutes
of exercise or three hours later, with the former group burning more fat and
synthesizing more protein, better equipping them to build muscle. The group
receiving the supplement three hours later actually had a net loss of protein,
meaning they lost muscle as a result of waiting to ingest nutrients.3
The “perfect” recovery
shake involves the following elements:
- Whey protein is optimal because it
includes all 9 essential amino acids and is fast digesting. Whey isolate is
recommended for lactose-intolerant individuals.
- Vitamins
C & E can be added during this time to enhance immune system function,
as well as glutamine and leucine (amino acids) to boost protein synthesis
and recovery.
- Fat
should be avoided during this time because it slows digestion.
- Liquid
forms are preferred because of their fast-digesting nature. Whole foods
can be eaten, but the window of opportunity may be missed due to digestion
delay. Animal meats and processed carbohydrates (such as rice cakes,
breads, pastas or crackers) can be consumed if whole foods are desired.
- Bring
your shake (or food) to your workout and consume it prior to leaving the
facility.
Information
in this article was adapted from the following studies & sources:
1.
Zawadzki, K.M., Yaspelkis, B.B., III and Ivy, J.L., “Carbohydrate-protein
complex increases the rate of muscle glycogen storage after exercise,” Journal of Applied Physiology, 72:
1854-1859, 1992.
2.
Flakoll, P.J.,. Judy, T., Flinn, K., Carr, C., Flinn, S., “Post exercise
protein supplementation improves health and muscle soreness during basic
military training in marine recruits.” Journal
of Applied Physiology, March 1, 2004 vol. 96 no. 3 951-956.
3.
Levenhagen, D.K., Greshmah, J.D., Carlson, M.G., et al., “Postexercise nutrient
intake timing in humans is critical to recovery of leg glucose and protein
homeostasis,” American Journal of
Physiology, 280: E982-E993, 2001
