I had a client just this week who gave me fuel for thought.
He had just done a heavy weights workout and I was going to finish him off with a few one-minute rounds of High Intensity cardio.
He didn’t complete the first one however, complaining of seeing spots.
He sat down feeling week and didn’t improve, so he lay down.
After 5 minutes he felt a bit better and got up. But almost immediately he lay down again, feeling terrible and seeing spots.
I asked him what he had eaten that afternoon. Nothing but a protein shake an hour before, he told me.
“Any carbs,” I asked.
Just a sandwich at lunch.
I gave him a banana and in five minutes he was up and ready to go, feeling much better.
I reckon his glycogen levels were low and his energy stores had tapped out, empty.
In other words, he was out of petrol, which for us means carbohydrates.
*Protein post-workout has become a cliche and it is true. When you damage your muscles (as you do anytime you push them hard) the protein helps repair them and prepare them for more.
Studies also show the combination of carbs and protein post exercise have multiple benefits - http://www.precisionnutrition.com/about-post-workout-nutrition.
Post -workout is when your body is most able to absorb and utilize the amino acids that come from protein, while a substantial amount of carbohydrate is required to provide an insulin boost, which helps muscles better absorb the amino acids in the protein.
You also need carbohydrates stored in your system to give you the energy to train near your best and to be able to walk out of the gym afterwards (none of this “no carbs after noon,” BS if you’re exercising in the morning).
*Sounds simple but the key is finding what foods (or supplements) work best for you. I’ve seen one study suggest women burn more calories during a workout if they’ve eaten before hand, while men are the opposite – they burn more on an empty stomach. But that was far from a clinical trial – a small group of middle aged Brits on Trust Me I’m A Doctor.
If you are doing a hard cardio session you don’t want much at all in your stomach – so some easily digested carbohydrates is ideal. Some can stomach oats before exercise, not me. A banana half an hour before workout is ideal and it won’t make you want to spew when you heart rate pushes 90% of its max.
*For weightlifting evidence suggests the best time to consume protein is during and immediately after a heavy work out. It is not practical to eat a steak and eggs during a workout, as anyone who has had a substantial meal before heavy lifting will attest. This is where a protein supplement can be of benefit.
For most people I would say don’t worry about a dietary supplement.
There are easier, healthier and cheaper ways to improve our diet.
Eating a wider variety of fruit, vegetables, nuts, berries and legumes (chick peas, beans, lentils) will have a much greater positive impact on your health than a protein shake will.
I had one client who told me not to try and talk her out of her commitment to having nothing but diet shakes for breakfast and lunch. The one thing this ignores is it fails to deliver the necessary nutrients your body needs to function properly. She lost 4kg in a month coming to me, wasn’t happy with that, had a breakdown and I haven’t seen or heard from her since.
Whatever your dietary needs, they are better met by eating readily available whole foods.
*When I would say a supplement is useful is when all the dietary requirements are being met and additional protein during and after peak exercise is required.
Whey protein is ideal for this purpose.
Whey protein is a “complete protein,” meaning it contains all nine essential amino acids your body needs to build and repair muscle.
Evidence suggests it helps lower cholesterol levels in the body as well. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5118733/.
You should be able to consume a whey protein shake slowly throughout the duration of your workout without it making you feel bloated or nauseous, or have one post workout when there is no time for a meal post-workout.
Now here comes the shameless plug. Some local lads from my area have produced a whey protein product using just three, all natural ingredients (whey protein concentrate; stevia – a natural, plant based sweetener; and either cocoa or vanilla). It tastes great and is easy to consume during and after workout.
The product is called AUSFITNESS WPC (Whey Protein Concentrate) and you can check it out at ausfitness.com.au.
There are similar products available but the sources of their ingredients can be uncertain and, for a similar price, I’m happy to give the local guys my support.
*Some studies indicate it is better not to eat fats with your protein after a workout, as it may potentially inhibit the optimal digestion and absorption of protein and carbs.
*Finally – hydrate. Not just during or after exercise, but for several hours before it. In fact – it should become a part of your daily routine to regularly sip water throughout the day.
Don’t down large quantities at a time, but sipping through 2-3 cups a day will ensure you remain healthily hydrated.