Post workout Nutrition
Last month I discussed early morning CV and nutrition. Since then I have had several enquiries about correct post-workout nutrition. This is a controversial area with many theories bandied about. Many advocate carbs along with protein as a post-workout meal to prompt an insulin spike (in order to shunt more protein into muscle cells), but hard evidence for this is scarce.I advocate whey protein in water immediately after you finish your final set of the workout. This is because whey is semi-elemental, i.e. it could be termed as part-digested, containing simple peptides and amino acids, rather than long peptide chains which most proteins are comprised of. This means it is digested and absorbed very rapidly and absorption is by two separate mechanisms in the intestine. As it is dissolved in water, there are no other nutrients to slow this process down and the protein window of opportunity can be fully maximised.
For more advanced trainers the addition of glutamine to the post workout protein drink may also be useful. Glutamine is rapidly depleted during hard exercise and should be replaced. It is also the preferred source of fuel for intestinal cells, thus helping absorption of other nutrients. Adding 3-4g to your drink may be an idea – but some quality powders already contain high amounts of glutamine, so further glutamine may not be necessary.
Carbohydrates do need to be ingested though to replenish lost muscle glycogen. Do this by consuming starchy carbs 45-60 minutes later.
In practice:
1) 40-50g quality whey in water immediately post workout
2) In some cases an extra 3-4g glutamine in this drink
3) Go home, prepare a dinner consisting of high starchy carbohydrate foods, high protein and plenty of veg/salad – to eat 45 – 60 mins after training
I hope many of you find this useful, and remember the most important nutritional message: Variety in your diet!
By James Collier BSc (Hons) SRD
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