You’ve just worked hard, you’re leaving the gym and the only thing on your mind is eating that huge sandwich at the Jewish Deli on the way home... or you’ve just worked hard, so hard that you’re nauseous, and you don’t want to ruin your output by eating the wrong thing.. so you don’t eat anything. Either sound familiar? Or somewhere in the middle? You’re not alone.
That precious window post workout (PWO) is touted to be the most “anabolic window” of one’s day, whereby calories consumed within 90 minutes after training will have increased chances of being shuttled to refuel, repair and help grow one’s recently destroyed muscles. In theory, at least; but in reality, as well - even if 100% of those calories don’t go straight to the muscle, PWO is an ideal time to eat differently than the rest of the day, because indeed one’s hormones are working to optimize anabolic activity.
Cortisol and insulin function differently at this time than any other, as they are released into the bloodstream as a result of the mechanical stress caused by resistance training. Therefore, depending on one’s goals, this window is an ideal time to manipulate the presence of those hormones.
Regardless of whether one’s goal is to lose fat or build muscle, protein must be present in a highly bioavailable form in order for the muscle to be sustained. Whey protein has the highest bioavailability, followed by plain egg whites. Choose either, or something similar for most effective muscular recovery. Other good choices include white chicken breast or white fish. Less than optimal choices include casein protein, fatty meats or cheese, as they take much longer to be absorbed. In this PWO window, one is looking for fast absorption options.
Supplements that help everyone - fatloss and muscle gainers - with the above listed protein (grass-fed whey is my preferred choice) include:
-powdered glutamine (up to 20g).
-powdered glycine (up to 7g, titrate up for bowel tolerance).
- powdered leucine (2-5g, i consume this separately as it ruins the taste of anything in which it is poorly stirred).
Optional add-ins:
-powdered Taurine (up to 4g) for nervous system recovery.
- powdered inositol for hormonal balance and cellular recovery, and neurotransmitter support.
-powdered maca, for hormonal balance.
- powdered ashwagandha, for natural testosterone boosting, and adaptogenic support.
Each of these add-ins helps one to relax, which helps to speed up recovery by improving sleep quality. Better sleep means higher potential for growth hormone to be released during sleep, making one feel more rejuvenated, youthful and recovered, and have faster muscle building capabilities.
Fatloss:
To lose fat, skip the carbs. As often as possible. Re: go two weeks without eating a single starchy carb. Monitor weight loss and energy levels. At first, one will feel worse, tired and cranky. After about 10 Days, the body will start using adipose tissue as energy, and Fatloss will occur. (Usually sooner, but some bodies are more stubborn than others... there’s also a learning curve: fruit = carbs. Milk = carbs. Corn = a carb. It’s harder than it sounds!)
If you want to lose fat, and still try to build lean muscle, eat carbs only once per day: either right before or right after training. My choice? After. That way, if the workout was a bust... gym closed early, twisted an ankle, meeting ran late... you don’t have to make up for the carbs already eaten. I eat mine right after I train, how many depends on how hard I worked and which muscle groups I exhausted. For Fatloss, no more than 30g PWO carb is necessary.
Muscle gain:
Eat carbs before and after training. Eat more carbs After the training. For me personally, even though I’m trying to gain muscle, carbs make me tired - so I skip them pre-workout. I try to load them afterwards only. Aim for 50-100grams, and use a high glycemic source. My choice? Salted rice cakes. If you’re a large and lean male, maybe more grams. Experiment. The science is that each individual requires something different.
Enjoy the PWO meal! My favorite? I make a pudding with limited water in my whey, plus all the additional powders. I also use grass fed beef gelatin to thicken it up, and to get extra nutrients. It’s delicious! Don’t forget to flavor the whey... even if it comes flavored.... a little bit of creativity in the kitchen makes something basic taste so much more delicious. You’ve earned a delicious treat! Take the time to make it the way you WANT to enjoy it :)
With love and gratitude,
Kate