POST-WORKOUT GROCERY LISTMaximize your recovery with these healthy choices!

PROTEINS: whey isolate and micellar casein blends, egg whites, pea protein powder, tuna, turkey, chicken breast

HYDRATION: water, zero calorie sport drink, recovery electrolyte gels

CARBOHYDRATES: sweet potatoes, white rice, bananas, carrot juice, dextrose and amylopectin drinks

2:1 CARBS:PROTEIN: organic low-fat chocolate milk, 1 banana with 1 cup non-fat greek yogurt, blended 1 cup frozen blueberries with 2 oz egg white protein and 1 cup skim milk, 2:1 ready-to-drink meal replacement shakes

AUGUST 2013 • Newsletter

POST-WORKOUTThe Anabolic Window

What you are about to read may shock you...all the effort put forth during a workout actually makes you weaker! Before you throw down the weights and scream, “What have I been doing to myself!?” take a minute to read about how implementing the basics of recovery nutrition can make every drop of sweat worthwhile.

Post-workout nutrition is crucial to reaping nearly all the benefits of your specific training. Breaking down muscle proteins, utilizing energy stores, increased catabolic hormones, and dehydration are all reasons why our bodies are in need of appropriate post-workout nutrients (Clark, 2008). With proper timing and emphasizing certain types of calories and fluids, we can initiate the recovery process to…

01. Bring our bodies from a catabolic to an anabolic state.

02. Repair and further build muscle through protein synthesis.

03. Replenish glycogen energy stores. 04. Decrease delayed onset muscle soreness

(DOMS).05. Regain vital electrolytes and fluids. 06. Ensure physiological preparation for

the next workout.

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Exercise Nutrition

P A R T T W O

The anabolic window is the post-workout time frame where nutrition can greatly enhance your training gains.

DISCLAIMER – The provided information is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting a qualified medical practitioner. Always consult a medical practitioner when beginning an exercise regimen or changing your nutrition.

FITTER HAPPIER.[ M O R E P R O D U C T I V E ]

Timing & the importance of insulin Our bodies have two modes of utilizing nutrients and energy; catabolism and anabolism. When our bodies are catabolic, for example during exercise, molecules are broken down for energy. These molecules can come from adipose (fat), carbohydrates stored as glycogen, and even muscle tissue (protein). The opposite is true for the anabolic condition. During this state, our bodies reverse the process and rebuild these molecules. What switches our bodies between these two modes are hormone responses. There is more than one hormone at play for each condition, but the takeaway message here is that glucagon is strongly catabolic and insulin is known as the anabolic hormone (Stanfield & Germann, 2009).

In some respects insulin is a double-edged sword. Because it is anabolic, having elevated levels means that your body forms molecules of glycogen, muscle protein, and yes—fat. So, when can we effectively increase insulin in favor of recovering glycogen and building lean mass, while staying away from increasing fat stores? The answer is during the anabolic window! Generally, this post-workout window of opportunity stays open 45 minutes after exercise, and the more often and longer you train, the more important it is to ingest nutrients during this time (Clark, 2008). In other words, someone who exercises at moderate intensities 2–3 times a week does not necessarily need to prepare for this as much as an individual who increases their heart rate and breaks a sweat at increased frequencies and durations (Clark, 2008). So remember that eating after exercise stops the deleterious effects of catabolism, such as breaking down muscle tissue, and increases your specific training gains (McArdle et al., 2007). It’s also important to understand that exercise increases insulin sensitivity, meaning that your body becomes more efficient with recovery and diminishes possible health concerns such as diabetes (McArdle et al., 2007). As you read on, you will see what foods to emphasize and which to avoid.

Supplement it!Bring a shaker cup or ready-to-eat post-workout meal with you to the gym. It’s the best way to ensure you have a healthy option available!

Carbohydrates Many individuals are concerned that gaining fat will be the result of ingesting high glycemic carbs post-workout (glycemic index > 50), but fast-digesting carbohydrate calories consumed during the anabolic window stimulate the all important insulin response and end up being partitioned to glycogen and not stored as fat (Clark, 2008). “But aren’t slow-absorbed carbs the healthiest?” The truth is that although fiber-rich slow-digesting carbs are healthier choices throughout the day, they simply cannot be broken down fast enough by the body to cause the insulin spike needed. For example, having fiber in your stomach greatly impedes the movement of digestable carbs into your small intestine where they can stimulate anabolism. If you ever had a post-workout crash, it may be due to improper post-workout carbs, resulting in a prolonged catabolic state and slowed metabolism. So how many carbs and what sources are best during the anabolic window? The answer is consuming 0.25–0.4 grams per pound of body weight of fast-digesting, low-fiber carbohydrates such as white rice, bananas, sweet potatoes, or even fruit preserves.

Supplement it!Previous studies have shown that along with adequate protein, post-workout shakes containing fast-digesting sources like dextrose increase lean mass and glycogen (Stark et al., 2012). Whether it is for convenience or effectiveness, liquid carbohydrate shakes are a great way to reap all the anabolic benefits of proper post-workout nutrition.

Fats & fiberJust as it is best to avoid excess fats and fiber prior to a workout, it is also a good idea to keep them out of your post-workout meal. Yes, these are both healthy components to your diet, but having them after exercise greatly slows the digestion of the more important carb and protein calories (Clark, 2007). Think of it this way, nutrients must pass through your stomach to effectively be absorbed into the blood stream, and any food that has a slow rate of digestion will have the same effect on other foods.

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AUGUST 2013

C H R I S R O S S

B.S. Kinesiology, Exercise & Movement Science | ACE CPT / NASM Foundations

ProteinFollowing an intense workout, your muscle tissue is vulnerable to being broken down by the combination of catabolic hormones, like cortisol, and the body’s need for energy resulting from a caloric deficit (Clark, 2008). A combination of fast- and slow-digesting proteins make sure you have a quick and sustained source for repairing broken down muscle tissue, diminishing exercise induced immune system damage, and providing the amino acids to build lean mass that have been stimulated by exercise (Clark, 2008). This applies to both endurance athletes and weight lifters (McArdle et a., 2007). To reap the all of these benefits, it is important that you incorporate complete protein sources that include a variety of amino acids, especially around 3 grams of leucine (Stark et al., 2012).

So what do I eat and how much? Exercising individuals are encouraged to ingest 1–1.5 grams per pound of lean body mass throughout the day, and making sure about 30 grams of that allowance are ingested during the anabolic window is enough (Clark, 2008). Lean Sources such as chicken breast, tuna, and turkey are fine after exercise, yet they are not as quickly absorbed as liquid or powder sources. Egg whites, pea protein, skim milk, and whey/casein powders offer the benefits of providing your body with protein that is absorbed quickly and over time. So don’t forget to give your body the tools it needs to build a strong and lean physique!

Supplement it!Studies have shown that increases in strength, lean body mass, and diminished fat are the result of consuming post-workout protein sources high in Leucine (3–4 grams) (Stanfield et al., 2012). Combining the benefits of fast-digesting of whey isolate and slow-digesting micellar casein powders is an intelligent choice when providing your body with a sustained protein source complete with all the essential amino acids.

HydrationExercising muscles greatly increase our internal temperature, and as a result we sweat. This process, along with the metabolic need for water for metabolism, is reason enough to drink your fair share during and after your workout. What can complicate this simple notion is how loosely our thirst response relates to actually being dehydrated. For example, exercise and being in an excited state can override our brains thirst signals or confuse them for hunger (Clark, 2008). This means we must actively rehydrate to avoid dehydration complications ranging from irritating headaches, to the more serious heat stroke.

Most exercising individuals need only drink a few glasses of plain water and eat normal meals that provide essential electrolytes like potassium and sodium (Clark, 2008). Those that are experiencing prolonged bouts of exercise, train in hot weather, or tend to sweat heavily should rehydrate for the next 24 hours and incorporate higher levels of minerals in their meals (Clark, 2008). According to the Mayo Clinic, rehydrating with about 600ml is enough after an hour-long bout of exercise. Longer durations, such as competing in marathons, require that an athlete measure how much weight was lost and proportionally drink 50% more of what was lost from sweating (Clark, 2008).

Supplement it!There are a lot of different sports drinks on the market. Many of which are electrolyte and vitamin-infused solutions. Choosing one of these drinks can be an easy way to fully hydrate, yet whether or not it should contain sugar is up to your training. Simply rehydrating while eating your post-workout carbs/protein means a zero sugar option is best, however if you are not able to have a post-workout meal or are still in the midst of your training, a drink with sugar can help you keep blood glucose levels stable while hydrating.

The convenience of the 2:1 rule If planning for your post-workout meal is a daunting task in light of your daily stresses, just remember to adhere to the rule of having a 2:1 ratio of fast carbs and protein. Making sure that you are able to get both sources of calories post-workout, even if it is not a complete meal, can be enough to get your body into the anabolic state. Many athletes and bodybuilders will finish at the gym, drink a shake with a 2:1 ratio of carbs to protein, and then wait about 1 hour until they have a meal. This way they don’t have to worry about incorporating whole foods, like vegetables and healthy fats, because their bodies have already made use of the fast-digesting calories consumed earlier.

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• NewsletterAUGUST 2013