This doesn't really get discussed much and everyone pretty
much assumes it is the same, it isn't and there's one big
difference that most people don't account for. The
psychology difference between men and women is the single
biggest determing factor in their post workout nutrition.
Here's an example of how you would describe the importance
of post workout nutrition to a man versus to a woman.
Man: "Go home, make sure you get your protein shake in the
car or right when you walk in the door. You better take
some carbs with it as well, maybe a sweet potato or
oatmeal. Oh, it would be a good idea to add some creatine
in too."
Woman: "Is today going to be the day that you'll try a
protein shake? No? Ok, how about eating some chicken, maybe
in a salad and a few pieces of fruit? You don't feel like
eating right after your workout? Ok, then wait 30 minutes
to eat."
That is a huge difference right there. One is assertive and
indicates that unless you have your protein and carbs or
protein and healthy fat post workout that you'll run the
risk of eating muscle tissue and not recovering. The second
is like pulling teeth and hoping that there will be
compliance.
That's not to say that women are difficult, it's just that
they can't mentally picture themselves eating food right
after they workout and most women don't even want the 100
calories or so that come in a protein shake.
It's just a case of not being able to knock a wall down
with a hammer. You have to go around the wall. Explaining
the benefits of proper post workout nutrition might work
for 1 out of every 5 women so don't give up but don't think
you are going to educate everyone.
The best way around it is to work hard at making sure the
other meals are point on. Post workout nutrition is
important but it isn't any more important than any other
meal a day. It's the classic thing that you see with 15-18
year old guys. They work out, have a shake and some carbs
then don't eat for another two hours until they have pizza
and wonder why they don't grow.
I'll take someone not eating the proper macronutrients post
workout if they will be as perfect as they can personally
be for the rest of the day. It's a lesson that needs to be
learned by everyone who steps foot into a gym. Don't beat
yourself up if you don't eat right after you train, life
gets in the way but don't be afraid to test the waters
either.
Ok enough psychology. What are the best formulas and
methods for maximizing post workout nutrition? It really
stays the same for both men and women. I generally
recommend:
20-40 gram of whey protein 5 grams of L-Leucine 5 grams of
BCAA
2 tbsp natural peanut butter.
Now it gets interesting when we look at fat loss versus
muscle building.
For adding muscle, I recommend a carb source such as
oatmeal or yams that are slow absorbing and therefore don't
spike your blood sugar levels. We do not some sort of
insulin spike post workout but not too much as it can lead
to a double release of insulin.
For dropping body fat, I recommend 10-20 grams of glycine
and 10-20 grams of glutamine. These amino acids are known
for having a distressing effect on the body so that we can
repair optimal and they will be likely turned to glucose to
provide energy in the absences of carbs. This is another
way to replenish used muscle glucose and recover without
carbs.
----------------------------------------------------
Jimmy Smith,CSCS, is the author of the Muscle Bible and is
a training advisor for Men's Fitness and Maximum Fitness
magazines. For more information on his muscle bible course
that will add 5 pounds of muscle onto your frame or your
money back plus some
visit http://www.ineedmuscle.com/musclebiblepriority.htm
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