Optimize in 45
To earn your extra 25 points for the individual challenge this week, every time you workout you must refuel your body within 45 minutes. That means, once your workout is over, the clock begins.
Research shows that you have a 30-45 minute window where the enzymes and hormones in your muscles are at their peak to help in the process of replenishing and restoring all of the glycogen, or stored energy, your muscles just burned through during that last workout.
If you miss this window, your muscles will be fatigued when you go to workout again.
With all the wods and exercise on this NutriFit challenge, your muscles cannot afford to be running on empty.
So, what should you eat? Protein, right? Yes, but you actually need more carbohydrate than protein immediately following your workout. Research shows the ideal ratio post workout is 3-4:1 (carbs:protein). You actually need to be taking in more carbohydrate than protein immediately following your workout. Why? Carbohydrate will help in replenishing the glycogen that is stored in your muscles and the protein will help in the repair and recovery of your muscle fibers. Carbohydrate can be in the form of fruit or starch (cereal, oatmeal, bread, rice, etc) or milk/yogurt. If you have more protein and not enough carbs, your muscles may be repaired, but they won't have any 'umph' for your next workout.
So, what is that ratio? Here are some options:
1 cup skim or 1% chocolate milk
1/2 scoop whey protein + 1/2 cup OJ + 1/2 banana
1 scoop whey protein + 1 cup OJ + 1 banana
1 cup cooked oatmeal + 1 cup milk
1 cup cereal + 1 fruit + 1 cup milk
1 egg + 1 slice whole wheat toast + 1 fruit
1 English muffin + 2 Tbsp peanut butter
3 oz. lean meat + 1 cup brown rice + 1 cup cooked veggies + 1 small whole grain roll
Here is one of my favorite post-workout smoothies:
Chocolate PB Delight
1 scoop chocolate protein powder
2 Tbsp PB2
1/4 cup raw oatmeal
3/4 cup lowfat vanilla yogurt or Greek yogurt
1 banana (preferrably frozen)
1-2 cups spinach
Milk to your desired consistency
Add ice if the banana is not frozen
Blend and enjoy!
(This typically makes 2 servings)
Remember...no later than 45 minutes post-workout!
This challenge is all or nothing when it comes to earning your 25 points.
This challenge is all or nothing when it comes to earning your 25 points.
I heard that it is a good idea to drink protein 30 min before the workout and also after the workout. What are you thoughts?
ReplyDeleteWell, hopefully this blog post answers the "after" part.
DeleteYou mostly need carbohydrate to get you through a workout, so having a protein shake 30 minutes before isn't going to do a whole lot of good (since most of them are high in protein, low on carbs) except to have something sloshing around in your belly.
If you prefer to do a shake before you workout because you are trying to gain weight (muscle) and it's an easy way to get in extra calories, then I would give the advice to drink it at least 1 hour prior to the workout to prevent the slosh but also include carbohydrate, whether that's a specific "pre-workout" drink or simply adding in a piece of toast or banana.
If your body fat percentage still has room for improvement, I would discourage the pre-workout protein drink.
What do you think about the Clif brand "Builder's Bar"? 30g carbs and 20g protien - too much protein? I take these hiking would they work as recovery food?
ReplyDeleteIf you are using it as recovery, I would just eat half the bar and add a piece of fruit to it and that would be the right ratio. (1 small banana, 1 cup berries, 12 grapes, 1 small apple)
DeleteAwesome! That gives me an easy option if I'm not headed home right after working out. Thanks.
Delete