Pre and Post Workout Nutrition for Fat Loss

Pre and Post Workout Nutrition For Fat Loss

By Marshall Ray – Specialist in Sports Nutrition - ISSA

So you want to drop a few pounds, or just stay lean. You’ve heard conflicting reports on what you should eat before and after your workout, so you’ve tried various foods and supplements. Today, your guess work will end. Today, you will learn the most effective nutritional strategies for fueling your fat burning workout and maximizing the benefit long after you leave the gym.

So when do I need to eat before my workout? The answer: it depends on what you eat. If you eat a simple carb, then you need to put the banana down and start running! The more muscle you have, or wish to attain, the higher your carbohydrate intake will be. If you want to look like a men’s health model, then you need some slow burning carbs such as oatmeal, beans, sweet potatoes or brown rice to provide optimal glycogen for muscular energy. One hour before is ideal. Even if you are a woman seeking a solid foundation of functional muscle, some quality carbs pre workout will boost muscular performance.

What about fruit? The answer: Absolutely NOT!

Why? Because fruit’s molecular structure is comprised of fructose, which does not have the ability to be converted into muscular glycogen directly. It must go in to the liver first, which is generally full already. This greatly increases the chances of fat storage or inefficient fat burning during the workout.

For those of you living a lower carb lifestyle, which should be 90% of America, minimal carbs pre-workout are recommended. For those of who have been identified with poor Insulin Sensitivity, which is the body’s ability to handle carbohydrates, you should avoid carbs completely.

Regardless of your age, experience or goal, there is one thing that EVERYBODY should eat pre-workout: Whey Protein with high amounts of Branch Chain Amino Acids.

What are those? First, a quick recap on the function of protein: Every gram of protein is actually a collection of 22 amino acids that affect every function in your body.

Inadequate intake of high quality protein = poor bodily function

All 22 aminos are very important, but if you’re trying to fuel a workout, the most important ones are the Branch Chain Amino Acids. They are called: Leucine, Isoleucine and Valine. You can immediately forget that now. Just remember that there are 3 aminos that are essential for fueling muscular function and they are called Branch Chain Amino Acids, or BCAA’s. Look for at least 3 grams per serving from your whey. Six is the highest I’ve seen, in the CytoSport version of 100% Whey. On top of BCAAs, Whey will provide the other 19 aminos in adequate amounts as well, preventing muscle loss.

Why is this so important again? Because this is like taking a fat burning supplement while fueling your workout! Below, Alwyn Cosgrove, a pioneer in our industry, discusses a double-blind study where one group took a protein supplement and the other took a carb supplement before their workout. After taking the supplement:

“Both groups then completed a heavy resistance training workout (4 sets of 9 exercises at 70-75% of max weight)

Both groups showed a significant increase in resting energy expenditure for up to 48 hours post workout (as we would expect from the afterburn effect of weight training), however the protein group had a significantly higher increase than the carbohydrate group for up to 24 hours.

The researchers concluded that timing a protein supplement prior to weight training may be a simple and effective strategy to increase energy expenditure by elevating the post workout “afterburn effect” which in turn could facilitate reductions in body fat mass and improve body
composition if nutritional intake is stable.”

Well said.

So the most effective pre-workout meal?

A Whey protein shake mixed with water. If your daily carbohydrate intake is low, then some fat pre-workout with it (ex: almonds) will be plenty to maximize fat burning and fuel a good workout.

What about post-workout? There are thousands of studies that show that you need to take a whey protein supplement (preferably Whey-Iso) immediately after workouts to repair the muscle fiber you just burned up.

So all I do is Whey protein before and after my workout? The answer: Yes!

Ancient wisdom has told us to ingest simple carbs post workout because of the Insulin spike post workout. While this is very beneficial, it may come at a price: Decimated HGH levels.

Why is this hormones so important? Because it is the hormones responsible to repairing and muscles and maintaining a healthy, lean body!. Having high HGH levels benefit every cell in your body, and greatly increase metabolism! It is known as the “fountain of youth” for its ability to improve every function in your body. It’s importance is symbolized by the steroid abuse of this hormones!

One of the secrets of having a healthy, lean body is optimizing natural hormonal function. Here, the world renowned Dr. Mercola talked about post workout nutrition on your hormones. A recent study he found documented the following points:

1) “Eating a low-carbohydrate meal after aerobic exercise enhances your insulin sensitivity.”

2) Eating fructose, fruit or any fruit juice, post-workout will decimate your natural HGH production.

HGH magazine had this to say about consuming fructose post workout:

"A high sugar meal after working out, or even a recovery drink (containing high sugar) after working out, will stop the benefits of exercise induced HGH. You can work out for hours, then eat a high sugar candy bar or have a high sugar energy drink, and this will shut down the synergistic benefits of HGH.

… If you miss reaching HGH release during working out, you will still receive the calorie burning benefit from the workout. However, you'll miss the HGH "synergy bonus" of enhanced fat burning for two hours after working out.

This is an extremely important fact to remember if you want to cut body fat and shed a few pounds.

The University of Virginia research team demonstrated that carbohydrates are burned during exercise in direct proportion to the intensity of training. Fat burning is also correlated with intensity. However, the actual fat burning takes place after the workout, during the recovery.

This makes the "Synergy Window," the 2 hour period after a workout, very important in maximizing HGH, once it's released during exercise.”

Not a good combination…

So if you want to restore muscular glycogen, consume one of the non-fructose containing foods along with a protein immediately after your training session.

For the population who seeks fat loss or lean body maintenance, Whey protein immediately after your workout is essential. About an hour after your workout, a meal with fat and protein can help restore blood sugar levels and optimize your fat burning.

So in short, for the average gym member who seeks fat loss, this is your cheat sheet:

Pre-workout: Whey protein with high amounts a BCAA’s. Some fat is recommended, for those with good Insulin Sensitivity quality carbs as well. Amounts depend on body type, activity levels and your goal.

Post-workout: Whey protein immediately after exercise, followed by a meal about 1 hour later comprised of protein and fat.

Get your shaker cups ready!

Sources:

Alwyn Cosgrove: http://alwyncosgrove.com/2010/02/pre-workout-nutrition-to-speed-up-post-workout-metabolism/

Dr. Mercola: http://fitness.mercola.com/sites/fitness/archive/2010/07/27/the-growing-promise-of-shorter-more-intense-strength-training-workouts.aspx

60 pounds?

A funny thing happened at the gym last week. I was doing my regular Sat. routine as set up by Jake the Great, which included 4 sets each of 25 rows at the rowing machine, 25 squats, .25 mile on elliptical, 25 push-ups, all in rotation – 4 sets. Followed with either 25 over the head throws with a 15 pound ball, or 25 on the back extension. I stopped for a second while doing the rowing machine and a man came over and said “can I get my set in while you’re resting?” I’d only stopped for a second, but it was a different gym, and I wanted to “blend” so I said sure. Got up. He condescendingly said “I’ll probably have to move the weights”. I said go for it and did more squats. Then he looked at the weights.. Paused. Said “Do you realize these are on 60 lbs?” I said yes, that’s why I stopped a second. He said “how many are you doing?” 4 sets of 25.

More silence.

Then he said, “well, I guess I’ll put it at 70”. He did 10 and said he was done.

I moved it back to 60 and did the rest of mine.

Jake said it’s not cool to make fun of people, even if they’ve made fun of you. So I just finished my set.

With a smile. :)

Girls rule!


Oh, and I told Jake I wanted a spit bucket. But could it please be pink and bedazzled??

Joy in the Journey

Sometimes it takes a traumatic event to make us realize what is important. It’s shouldn’t be that way, but many time is. My cousin lost his father earlier this year to complications from MS. He was able to take care of his father his last year, and restore his dignity. He was fortunate enough to make the first floor of his home into a nursing facility for his father with 24/7 nursing care. But in the end Uncle Jack lost his battle. I remember my cousin (a man of deep faith) saying it bothered him to hear that his father was in a better place – because he liked this place a lot. And if he had his choice, he’d still be here. A few weeks after he lost his father, his mother was diagnosed with brain cancer. So rather than going through the grieving process he had to automatically go into doctor mode taking care of his mother. She lost her battle a few brief months later. This hit my family hard, since it is my mother’s sister, to whom she was very close to. We also lost her to the same disease that we lost my father.

But rather than this being a depressing sad thread I choose to make it a learning thread. I was able to spend time with Aunt Barb in the end, and encourage her. I remember her saying that she believed what I was saying, because I have validation. I have been through the fire, and come out. A little singed, but basically smoke free. She said our time together made her believe she COULD overcome anything and also the importance of faith. Now you might think she did NOT overcome, but you’d be wrong. Once Aunt Barb was a very depressed and angry woman. But not at the end – she never gave up the fight. And she had joy in the journey. When we talked she said she always left if a better mood – because sometimes going through things makes you have a deeper appreciation for life.

How many of us can say that? Maybe we will live to be 100 – but is it with JOY? Aunt Barb and Uncle Jack didn’t make it past their 70’s – but there was JOY in the end. I want that to be my legacy. And it will be, because I choose to make it so. And I’m a firm believer that joy is a decision as much as anything.

So I will do whatever I can to make this a better life; both for ME and those around me by working hard, playing hard, and loving hard. And always remember to have joy in the journey.