Now that just offends me. We need carbohydrates to survive! It is the fuel we need to function properly and even burn fat. I hear a lot of “a high-protein diet is the key to fat-loss”, but in fact, I read in the paper a few months back that some woman died because her diet was too rich in protein and poor in carbs (it was one of those big-name diet craze, I’m trying to find the article). The fact is that an excess of protein is bad for you because proteins produce a toxin in your body which promotes dehydration since your kidneys work extra hard to flush it all out. I see a lot of people at the gym drinking shakes that contain 45 grams of protein, and I always roll my eyes. These people think that it will build muscle and make them lose fat, but what they are really losing is water. Sure, protein is important to build muscle, but what you really need immediately after a workout is water and “simple carbs” (which have a high-glycemic index). That means that they are absorbed very rapidly into your bloodstream. You need that because your muscles become depleted of their glycogen (energy cells) after high-intensity exercise. By choosing a carb with a high-glycemic index (such as a banana) you replenish the muscle’s energy quickly before it starts to eat away at itself. After that, you need protein so that your muscles can repair the tears you caused in them while exercising. As a rule, you should eat about 0.36 grams of protein per pound in your body every day. So if you’re 125 lbs, then you only need 45g of protein in a day (which you probably get from the rest of the food you eat).
Now all this is for after a workout session. But on a regular basis you want to avoid high-glycemic carbs because they are burned quickly and don’t provide a lasting source of energy. So the rest of the time you want to choose complex carbs, which have a low glycemic-index. These include WHOLE GRAINS (more on this in another post), certain veggies and beans. Because they are absorbed more slowly by your system, they last longer and help prevent you from over-eating and craving junk. Plus, they’re usually healthier and contain more of the nutrients you need to be healthy as opposed to packaged foods, white flour-based products and meats.
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Is there an ideal timeframe to have a protein shake/eat something after a workout? I've heard conflicting reports ranging from ASAP to "it doesn't matter".
ReplyDelete-John
Hey John,
ReplyDeleteThat's a good point I forgot to mention. Ideally you want to have something to eat immediately after a workout. If you can't do that, then 30 mins is still a good time frame. If you can't do that, then one hour, but no longer, otherwise your body will go into "starvation mode", meaning it will start to eat away at your muscles, cancelling all that work you just put in. Again, you want to choose a food that has a high glycemic index for those minutes immediately after a workout. Then, when you get a chance, have something with protein, especially if you've been doing resistance training (i.e. weight bearing or calisthenics). I've read in many books that a near-perfect thing to have right after working out is a cup (250ml) of chocolate milk because it contains sugar that will absorb quickly into your blood stream, but also the protein you need to repair muscle tissue. Also, it has the added bonus of calcium and vitamins in the milk which is good for your bones and prevents diseases. Beware though: choose skim chocolate milk, and watch your portion size! It's easy to get carried away and have the entire 1L carton.
Also I'd like to note that some protein bars and energy bars are good, but many are bad. A lot of them resemble candy bars, and have a high fat and sugar content. Some even have a lot of sodium in them (which is a common characteristic of pre-packaged, long shelf life foods). Carrying bananas is a pain because they get mushy and black, and carrying chocolate milk is also touchy because it has to be refrigerated. Bars are therefore convenient to carry, but should be used as an occasional substitute for REAL food when you are stranded.
I reccomend "Larabars" for immediately after a workout because they contain only fruit and no preservatives. My favourite flavours are either Pecan, Cashew, or Coconut. "FitSmart" bars are great too because they contain a decent amount of protein and are also natural. My fave is Lemon poppy.
Last note: some energy bars are good to keep with you when you know you're going to be out all day and might not be able to eat full meals. I eat Cliff bars sometimes, and Muscle Milk bars which contain 30g of protein, but only when I know I won't be eating and won't be getting enough protein from my food.
Thanks for your question, that was interesting.