As you know, Get You In Shape has always talked about Breakfast being the most important meal of the day. Do you know what the second most important meal is? It would be a pretty easy guess to say Post Workout Nutrition judging from this post but you would be right.
I have always spoken about the importance of filling your body with proper nutrition post workout (after your workout). I even have mentioned the "Window" of 60 minutes or less. Why is this important. Post Workout is all about RECOVERY. From the time the workout is finished, you should be focusing on a good cool down and fueling your body so it can RECOVER fast enough so you can be at your optimal performance the next workout. For most of us, we workout every day so we need a recovery time of less then 24 hours.
This weekend, I was able to go to a National Fitness Conference with some of the top fitness professionals in the country. One of the speakers I listened to was Jilian Michaels to give you a little perspective on who I was able to hear speak.
One of the presentations was about recovery and post workout nutrition. I certainly could go into the science and research and may do so for another Tip later or just continue to expand and add to this particular blog. For now, though, I just want to give you the basics and allow you to start making the change .
Generally, post-workout nutrition has three specific purposes. To replenish glycogen, to decrease protein breakdown and to increase protein synthesis. So what should you eat or consume post workout to help your body do those three things above?
Post workout nutrition requires two things. One would be protein to aid in protein synthesis and a second would be carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells) Below will have some general suggestions or recommendations for what to eat but the key would be that you combine both protein and carbohydrates.
When is the best time to consume or eat post workout nutrition ?
There is not an exact time but the exact window is 0-45 post workout to get the optimal recovery. If you consume or eat post workout nutrition during that time, studies have shown that your recover is from 8-12 hours.
By waiting past 45 minutes, your recovery time goes to 24-36 hours.
Think about that for a minute. We all want to recover faster right? We know that when our body is able to recover faster, we feel better and are more likely to "feel" like working out sooner than if we don't "feel" good. Would it make sense, then to just FTDI (Follow the darn instructions) and eat within 45 minutes after your workout.
By simply making the change and consuming your post workout nutrition within 45 minutes after working out, you can increase your results!
When do you eat after the workout?
We have asked hundreds of people this question and the majority of people walk me through what they do after the workout and get to well past 60 minutes after the workout before eating anything. This needs to change if your goal is to look, feel and perform better. You must make a conscience effort to eat carbohydrates and proteins within 45 minutes which means you need to plan.
What to eat post workout ?
We have already established that you need to consume both carbs and proteins after your workout.
If time is not your friend, we recommend either the Advocare Meal Replacement Shakes or the Advocare Post Workout Recovery Shakes. Personally, I have taken these products since 2001 and they continue to benefit me but we have had hundreds of clients that have benefited from these two product. For many, including me, it is a no brainer as I get exactly what my body needs post workout without the time and preparation of a post workout meal.
If you do have time, the key for post workout nutrition is to just combine protein with carbs. This list can be very long but I will be adding more to this blog as time goes by with more examples of what to eat along with putting in the studies for those that want to read more about what studies said what.
The main thing for you to know right now is to eat both carbs and protein withing 45 minutes after your workout.
Article Written by Brad Linder
Brad and Cynthia Linder are the owners of Get You In Shape in Coppell, TX.
As a former professional basketball player, Brad utilized the knowledge attained from a Master’s degree in Health, Kinesiology, and Sport Studies, to optimize his performance. With an extensive background in fitness and nutrition, he naturally wanted to share this knowledge with others as he entered into the health and fitness field. Since 1999, Brad has been able to help thousands of participants and clients. Brad has created and produced the Get You In Shape DVD and has been featured as the fitness expert on television and in newspaper articles. Brad has pioneered a high intensity boot camp called Get You In Shape Boot Camp, which has received rave reviews. It was featured in The Obama Diaries, by Laura Ingraham. Get You In Shape was also featured on The Doctor’s TV show with Julian Micheal’s as being one of the Top Fitness Companies in Texas.
Cynthia Linder is a former schoolteacher with a Masters Degree in Special Education. She has learned firsthand how to drop dress sizes and get in shape. Struggling for most her adult life to eat healthy and maintain a lifestyle of fitness, she met Brad in 2004. She is now a walking testimony going from a size 10/12 to a size 4/6 and keeping it off. Cynthia has a huge desire to help others by motivating, encouraging, and inspiring others to reach for their goals.
Brad and Cynthia’s fitness business, Get You In Shape, has grown into one of the leading fitness companies in the Dallas area. What started as one man’s mission has grown into a business that offers fitness boot camps, corporate wellness, private training, and nutritional programs. Clients range from high-end millionaires to dedicated housewives. The simple approach of Get You In Shape is to educate, encourage, motivate, and inspire clients to achieve their personal goals. Because of this comprehensive approach to health and wellness, Get You In Shape is ranked in the top tier of fitness businesses in the Dallas, Texas area.
Brad and Cynthia Linder, owners of Get You In Shape, recently joined a select group of the world’s leading health and fitness entrepreneurs to co-write the health and fitness book titled, 3 Steps To YOUR BEST BODY In Record Time:America’s Leading Fitness Experts Reveal The Proven 3-Step System To The Body You Always Wanted…In Minimum Time. On the day of release, 3 Steps To YOUR BEST BODY skyrocketed to best-seller status on Amazon.com, reaching as high as #69 overall in the Amazon Top 100. The book reached #1 in both the Quick Workouts and Weight Training Categories, while reaching #3 in the Exercise and Fitness category and #24 in Health, Mind and Body category.
Get You In Shape has been featured on The Doctor’s TV show. Click Here to see the episode.