Post Workout Nutrition

What Happens After Exercise? The Bad News

Immediately after aerobic “cardio” exercise the body makes a dramatic shift to a Negative Protein Balance. There is a large increase in Protein Breakdown (muscle loss) and a big decrease in Protein Synthesis (muscle building). Research has also shown that you can remain in a severe Negative Protein Balance for 8 hours or more after endurance exercise and possibly never climb into a Positive Protein Balance before your next exercise session. Say goodbye to the muscle.

Immediately after a strength workout, Protein Synthesis (building) either stays the same or slightly goes up but Protein Breakdown (muscle loss) goes way up. This will also lead to a Negative Protein Balance and a loss of muscle. The prognosis for weight trainers is a little better than our endurance friends because within a few hours Protein Synthesis (building) starts to climb and Protein Breakdown (muscle loss) starts to fall. Within 24 hours (dependant of nutrition, rest, stress, etc) the body will try and achieve a Positive Protein Balance where Protein Synthesis is greater than Protein Breakdown (MUSCLE GAINS).

Triple Threat Post-Workout Trauma (Aerobic and Weights)

1. Protein breakdown is increased, the bodies tissues start to degrade
2. There is a Negative Protein balance, body losing muscle not building muscle
3. Glycogen stores are low, less cellular energy for daily life, less energy for recovery or for the next workout.

Failure to replenish stores leads to

• Prolonged muscle soreness and fatigue
• Reduced performance
• Symptoms of overtraining
• Minimal or no fat loss and muscle gain, despite having a good exercise program
• Lowering of metabolism and loss of muscle mass
• Increase in injuries

The "Charles Poliquin" Post Workout Shake

Post workout meal should be consumed within 1 hour after exercise. Liquid is better absorbed and nutrients are delivered faster than a solid meal. It is more beneficial if taken within the 10 minutes of finishing.

Note: aerobic exercise depletes Glycogen stores more than weight training.

Recipes:

This varies dependant on the body composition of the individual>

Male above 10% body fat and female above 14% body fat:

Amounts per Kilo of Lean Body Mass

0.6g Whey Cool Protein
0.33g L-Glutamine
5-20g L-Glycine (start at 5g work up to 20g, those with poor liver function will not be able to tolerate 20g)
Example: someone who has a lean body mass of 60kg then the recipe is 36g Whey Cool, 20g Glutamine, up to 20g Glycine.

Male below 10% body fat and female below 14% body fat:

The same as above but with the addition of

1.2g VITARGO carbohydrate per kilo of Lean Body mass