Carbs (yes, I said the c-word!) are important to eat after a workout. But what's the best way to get 'em?
Davey,
I have a question regarding protein consumption after a work out – I have been a loyal follower of your blog and know that you are a big supporter of whey protein, which I am behind and have picked up for myself – but you also mention the importance of having carbs post workout carbs. My question is do you have a specific mix/shake/drink you make after your workout? I guess I am just confused on how to incorporate the carbs into the protein shake – please help!
Thanks,
Mike
Dear Mike,
You’re spot on about the importance of post workout carbs.
In a nutshell, the story goes something like this: When you exercise, your body makes use of both available energy and stored energy from glucose and glycogen. Eventually, the levels of energy get depleted and the body secrets the stress hormone called cortisol. Cortisol eats up muscle tissue (oh no!) and converts the protein into glucose through a processed called gluconeogenesis. Long story short, the body begins to lose muscle tissue.
Taking some carbs after your workout can help prevent this.
We know that post-workout protein is necessary to help rebuild your muscles. I recommend whey protein because it is absorbed quickly. When it comes to carbs, the same is true – faster is better. As such, it’s one of the only times I’ll recommend simple carbohydrates.
So how can you do it?
One possibility is mixing your protein powder with fruit and milk in a blender. Both fruit and milk have carbohydrates, but unfortunately both are absorbed fairly slowly. Simple table sugar is a bit better, but it’s not the best. Most trainers recommend using either dextrose or maltodextrin. You can experiment with either to see which produces better results, and both are available as supplements at nutrition stores. You can mix either into your protein shake.
The amount of post-workout carbs you consume varies depending on your lean body mass (total body weight – total weight of body fat), goals and training intensity. At 158 lbs with 7% body fat, I should take about 40 grams of carbs if looking for definition – and 80 grams if I’m looking to gain muscle mass.
Hope that helps!
Love,
Davey
You finally posted an asian guy, thanks for the diversity.
I eat a quart of vanilla yogurt right after my workout. I’m hoping that these aren’t slowly absorbed carbs like milk.
Or you could just eat some lean turkey and a slice of tomato on whole wheat. Real food is better.
There aren’t many carbs in turkey or tomato – and wheat bread has complex carbs that are absorbed slowly. They are bad post-workout choices.
What if you’re a type 2 diabetic. Too much protein not good for kidneys.
same here-im off meds to treat type-2 diabetes because i walk and bike everyday.1.5-3 miles per day.i feel great now.but i had an episode with a chocolate wafer bar and strawberry flavoured water.the chocolate wafer i ate caused a diabetic rush that lasted 4-5 hours.i know not to do that again.anything i should avoid or what i should do?
diese