Archive for the tag - post-workout carbs

Best Acai Bowl Recipe.

Acia (pronounced “Ah-Sigh-EE”) berries are all the rage.

Often touted as a “superfood” by marketers, these berries (like other berries) do have high levels of antioxidants that protect cells, reduce the effects of aging and may decrease the risk of some diseases (including heart disease and cancer).

But beyond their antioxidant benefits, I enjoy acia berries because of their rich and almost chocolatey flavor. The berries have a unique but delicious taste – and, they make for a great post-workout snack.

After we exercise, our bodies need an immediate dose of protein and carbohydrates. Though most people realize the importance of post-workout protein, carbohydrate consumption is often overlooked. After a workout, carbs restore muscle glycogen. And, if the body doesn’t receive post-workout carbohydrates, it may actually breakdown muscle for this same purpose.

In fact, because the body needs carbohydrates quickly, it’s one of the few times when simple carbs are recommended over complex carbohydrates which are absorbed slowly. In other words, it’s a good time to eat foods with added sugar or honey.

That’s why, while visiting San Diego, I’ve fallen in love with a popular local snack: Acia bowls. Almost all the smoothie shops have them, and they’re a delicious way to deliver protein and simple carbs to your body when they’re needed most.

Here’s how you can make a yummy, post-workout acai bowl at home.

Ingredients:

  • Frozen acai smoothie pack (available at Whole Foods Market and many grocery stores and chains)
  • 1/2 frozen, pealed banana
  • 1 cup vanilla (or strawberry) protein powder
  • 7 frozen strawberries
  • 1/2 cup soy milk, almond milk or apple juice
  • 1/2 fresh banana, sliced
  • 3 – 4 fresh strawberries, sliced
  • 1/4 cup granola
  • 1 tablespoon honey

Directions:

In a blender, combine acai smoothie mix, protein powder, frozen banana, frozen strawberries and soy milk, almond milk or apple juice. Blend until smooth and add additional liquid until a thick but well-blended mixture is achieved.

Pour contents into a bowl, and top with sliced strawberries, bananas and granola. Drizzle honey over top.

It’s a simple and easy recipe, but it’s exactly what your body needs after a good workout. In the comments below, let me know if you share my love for acai!

P.S. It’s the last day to save 25% on my brand-new workout program: Davey Wavey’s Get Ripped Workout! Use discount code “blog” to save 25% today – and say hello to a leaner, stronger body tomorrow!

Sugar in Protein Shake: Is It Bad?

Dear Davey,

I recently bought a protein shake, but when I got home and read the ingredients more carefully, I realized just HOW MUCH SUGAR is in it! It has over 50 grams of sugar per serving!

Is that bad? Does the sugar prevent muscle growth? Does the sugar out-weigh the protein content?

From,
Christopher

Hey Christopher,

It seems like the necessity of post-workout carbohydrates is one of the best keep fitness secrets.

Everyone knows that your body needs protein after hitting the gym – but many people overlook the importance of post-workout carbs. When taken after a workout, carbohydrates restore muscle glycogen. And if you don’t eat carbs in your post-workout recovery meal, your body may actually break down existing muscle for this very same purpose.

And yes, even if you are on a low-carbohydrate diet, you still need to consume carbs after you exercise.

The sugars in your protein shake are carbohydrates, and so it sounds like your shake is designed specifically for post-workout consumption. If, on the other hand, you’re looking for general protein supplementation (i.e., some protein before bed), then it’s wise to seek out a lower carb alternative.

Experts recommend anywhere from 40 up to 70 (or more) grams of carbs after a workout; the 50 grams of sugar in your shake do the trick.

Interestingly, the best carbs to consume are those that are absorbed the quickest. The carbohydrates found in multi-grain bread, for example, break down slowly. After a workout, your body needs to carbs fast – so simple sugars, like those in your shake, are the best approach. Yes, I just gave you a green light to eat simple sugars. But only after a workout.

I hope that helps!

Love,
Davey Wavey