Most research suggests that a 3:1 or 4:1 ratio of carbs:protein is optimal for glycogen recovery and muscle growth. If you are attempting to lose body fat, you may want to use a 2:1 or 3:1 ratio and use complex carbs such as oats, brown rice, or whole wheat pasta.
A different way to think about post workout nutrition is in grams rather than percentages. When dealing with extreme athletes and bodybuilders this may be a better approach, as nutrition demands may be much different.
I would suggest that a dieting 200lb male bodybuilder have somewhere around 50 grams of protein with 50 grams of slow carbs like oats. Close to a show there would be zero fat in this meal.
The same bodybuilder trying to gain muscle mass would not need as much protein but would need to consume more fat. I would suggest this person to have around 40 grams of protein, 50 grams of slow carbs, and 15-20 grams of unsaturated fat like fish oil.
Nutrient Timing by Dr. John Ivy is a great book by a PhD who has dedicated his career to sports nutrition.
The 3:1 recommendation is pretty standard post-wokrout. However, many experts prefer high-glycemic carbs post-workout, since the insulin spike at this opportune time works to enhance various pathways that upregualte muscle-building. The fat cells are not activated by insulin post wokrout, as long as the overall carb level is not too high.
For a small woman my size (110-125 lb) this tranlates to a post workout carb intake of about 30g. In practical terms this is about 3 large or 6 small dates. I like to eat dates because they are high on the glycemic scale (104) but are also a natural source of sugar and come packacked with healthy antioxidants and fiber.
In addition to the dates I will take a swig of amino acids with about 10g whey or soy protein.
About 1.5 to two hours post-workout it is ideal to get another minimeal that is high in protein and lower in carbs.
In essence the insulin spike is "turning on the machinery" and the ample protein 1.5 hours later is providing the building blocks!
1 Egg, 2 slices of wheat bread, 1 slice of low fat cheear cheese, 1 tomato, 2 whole leaves of romane lettuce, 1 leaf of iceburg lettuce.
How to make it:
Lightly coat a non stick pan with olive oil spray and add the egg & scramble. While the egg is frying toast the bread and layer the cheese, tomato, and lettuce (Lettuce on bottom, cooked egg on top). Finish by adding the last slice of bread to close the sandwich.
What it has in it:
About 330 calories, 11 grams of fat, 6 grams of fiber, 950 miligrams of sodium.
To Drink:
Power Smoothie
in your blender place:
1 Scoop of Transitions Vanilla Protein (can get it at www.marketamerica.com/ironman), 1/2 scoop of Now strawberry whey protein (this is all natural protein), 1/3 cup of frozen blue berries, 1/3 cup of frozen black berries, 1/3 cup of frozen raspberries, 3 ice cubes 1/2 cup of skim milk.
What it's got:
283 Calories, 33 grams of carbs (17.5 grams of that is fiber), 4 grams of fat, 23 grams of protein (mostly whey but some soy), 68 mg of sodium.
1 serving of fruit, and nearly 100% of many micronutrients
***Notes***
This meal is based on a 2,500 calorie diet and would be one meal of the 4 - 6 you eat during the day.
If your diet consists of you are eating a 1500 calorie diet, the smoothie would be one meal and the sandwich would be a second so don't eat them together.
1 teaspoon Pumpkin Pie Spice (* or 1 teaspoon cinnamon & 1/2 teaspoon nutmeg)
Egg Substitute or egg whites equal to 4 large eggs
¼ cup Canola Oil
¾ cup Natural Unsweetened applesauce
1 16-can Solid Pack Pumpkin
2/3 cup Water
¼ cup Craisins/Raisins or both
¼ cup Pecans or walnuts
Preheat oven to 350 degrees
Spray pan(s) with nonstick cooking spray and set aside.
In a large bowl, mix all dry ingredients together and make well in center
Add egg product, canola oil, applesauce, water & pumpkin. Mix well with a wire whisk. Add craisins/raisins and nuts and mix just enough.
Pour batter into prepared pan(s) and bake for approximately 50-60 minutes, check after 50 minutes. Bread is done when toothpick inserted in center comes out clean.
1) Ground Flax seed – 2 table spoons are packed with 140% recommended daily amount of omega 3's to reduce inflammation, bust cholesterol plus it's great for eye health. This sweet and nutty seed also packs 4g of fiber per serving.
2) Almonds – ¼ cup has 41% RDA of vitamin E to boost immune system, 19% of magnesium to maintain normal nerve and muscle function, and 18% fiber to regulate your digestive system and maintain blood sugar levels.
3) Wheat Germ – Ounce per ounce wheat germ has more potassium and iron than any other food. It's packed with vitamin B levels help with energy production and maintain healthy internal organs, hair and skin.
4) Olive Oil – It's protective against heart diseases and other degenerative diseases. It also has a high feenal provides antioxidant properties.
5) Canned Pumpkin – When baking replace ½ the required butter with some canned pumpkin for a whapping dose of vitamin A.
6) Hummus – It makes a great vegetable dip or spread and is packed with protein.
7) Fresh Lemon Juice – Fresh lemon juice is a great source of vitamin C and cancer fighting limonoids.
8) Spinach – For strong bones. Use this in place of letticue.
9) Garlic – Have a small but positive effect on heart health and the immune system.
10) Parsnip - It's sweeter than a carrot and more nutritous than a potato, this humble food may be the best root vegetable you aren't eating. 1 Cup is loaded with fiber, packed with vitamin C.
I am competiting in thr Pittsburgh show on Many 3rd. What do you think about drinking watered down Crystal Light? Show I cut that out now or is it not going to do anything negative for me?
Crystal- You can certainly drink Crystal Light for as long as you want. If you want to be absolutely sure it won't interfere,cut it out 2-3 weeks beforehand. It s not needed to do it now!
Crystal - I agree with Jean. It shouldn't be an issue as far as weight loss for your competition and it is a good way to get in more fluids. Several "contest gurus" have their athletes drinking crystal light as part of their contest prep these days. I would suggest staying away from diet sodas at this point though. They can have an impact on weight loss near the end of a contest diet.
How do you feel about using alond butter as my fat sourse (1-2 TBSP) a daybecause of the low carb intake and low fat? With the show coming up May 3rd? MY BF is around 9%.....figure division
Crystal - At this point it's a matter of how lean you are. Almond butter is a healthy fat source but keep in mind that any fat you eat at this point is going to decrease how much bodyfat you lose. If you are trying to shed bodyfat then don't consume any fat 'till the show. If your look/weight is where you want it then you could keep a fat source in your diet up to the show. Health wise you should be fine eating "zero" fat for a few weeks, especially if you were consuming essential fats in your off-season. Those essential fats would now be the fats that are stored in your body so you could go a few weeks without eating them and be fine health wise. Metagenics makes a great concentrated EPA-DHA oil that you could take if you want to consume some essential fats without all the fat calories you would be getting from almond butter, flax oil, etc. EPA-DHA are the specific fats that effect inflammation and cholesterol levels.
What do you recommend eating contest day of a figure show if your body is where you want it to be? Prejudging is at 8:00am and then the night show is at 6:00pm. What should I eat all day?
Below is a sample of what I might do with a client. By this point you should have been gradually cutting back on your water and not drinking much water at all durring the day of the show. Also, avoid veggies for 2 days before the show so you don't hold bulk in your stool and have a bloated looking belly. Definetely no veggies the day of the show at all.
Meal 1 (as soon as you get up) 5 oz sirloin steak 3/4 cup oats Honey on both - as much as you'd like
Meal 2 - Prejudging (Eat this every 1/2 hour starting 2 hours after meal 1 and continue 'till you prepare back stage) 1 plain rice cake Small amount of natural pnut butter Small amount of Simply Fruit
After Prejudging Small plain burger with bun (No lettuce, onion, etc) 6 oz diet coke (no ice)
Start with the rice cake routine again 2 hours after the burger. Again, stop eating when you start preping back stage.
The fat in the meat and pnut butter will help keep your glycogen levels up and balance your blood sugar throught the day better than just eating straight carbs. You don't want to eat large volumes of food or foods that hold water in your intestine. This is the time to keep your belly flat.
To be honest I have never personally used either of these products, nor has any of my clients. I am aware that a few "gurus" in the magazines promote them. I'm assuming that these people are using them for their specific speeds of absorption. I'm going to go out on limb here and say that these products probably "work" in that they yeild the desired effect when used at the appropriate time in relation to your workout, but you can probably get similar effects from whole foods. You just have to know your nutrition and how different sugars effect blood sugar, insulin, anabolism, and recovery. I could help you more if I knew what phase of your training/nutrition strategy you are in. What is it that you are trying to do?
16 comments:
What is a good post workout meal?
Most research suggests that a 3:1 or 4:1 ratio of carbs:protein is optimal for glycogen recovery and muscle growth. If you are attempting to lose body fat, you may want to use a 2:1 or 3:1 ratio and use complex carbs such as oats, brown rice, or whole wheat pasta.
A different way to think about post workout nutrition is in grams rather than percentages. When dealing with extreme athletes and bodybuilders this may be a better approach, as nutrition demands may be much different.
I would suggest that a dieting 200lb male bodybuilder have somewhere around 50 grams of protein with 50 grams of slow carbs like oats. Close to a show there would be zero fat in this meal.
The same bodybuilder trying to gain muscle mass would not need as much protein but would need to consume more fat. I would suggest this person to have around 40 grams of protein, 50 grams of slow carbs, and 15-20 grams of unsaturated fat like fish oil.
Nutrient Timing by Dr. John Ivy is a great book by a PhD who has dedicated his career to sports nutrition.
The 3:1 recommendation is pretty standard post-wokrout. However, many experts prefer high-glycemic carbs post-workout, since the insulin spike at this opportune time works to enhance various pathways that upregualte muscle-building. The fat cells are not activated by insulin post wokrout, as long as the overall carb level is not too high.
For a small woman my size (110-125 lb) this tranlates to a post workout carb intake of about 30g. In practical terms this is about 3 large or 6 small dates. I like to eat dates because they are high on the glycemic scale (104) but are also a natural source of sugar and come packacked with healthy antioxidants and fiber.
In addition to the dates I will take a swig of amino acids with about 10g whey or soy protein.
About 1.5 to two hours post-workout it is ideal to get another minimeal that is high in protein and lower in carbs.
In essence the insulin spike is "turning on the machinery" and the ample protein 1.5 hours later is providing the building blocks!
A Healthy Meal - Egg & Cheese Sandwich
What you need:
1 Egg, 2 slices of wheat bread, 1 slice of low fat cheear cheese, 1 tomato, 2 whole leaves of romane lettuce, 1 leaf of iceburg lettuce.
How to make it:
Lightly coat a non stick pan with olive oil spray and add the egg & scramble. While the egg is frying toast the bread and layer the cheese, tomato, and lettuce (Lettuce on bottom, cooked egg on top). Finish by adding the last slice of bread to close the sandwich.
What it has in it:
About 330 calories, 11 grams of fat, 6 grams of fiber, 950 miligrams of sodium.
To Drink:
Power Smoothie
in your blender place:
1 Scoop of Transitions Vanilla Protein (can get it at www.marketamerica.com/ironman), 1/2 scoop of Now strawberry whey protein (this is all natural protein), 1/3 cup of frozen blue berries, 1/3 cup of frozen black berries, 1/3 cup of frozen raspberries, 3 ice cubes 1/2 cup of skim milk.
What it's got:
283 Calories, 33 grams of carbs (17.5 grams of that is fiber), 4 grams of fat, 23 grams of protein (mostly whey but some soy), 68 mg of sodium.
1 serving of fruit, and nearly 100% of many micronutrients
***Notes***
This meal is based on a 2,500 calorie diet and would be one meal of the 4 - 6 you eat during the day.
If your diet consists of you are eating a 1500 calorie diet, the smoothie would be one meal and the sandwich would be a second so don't eat them together.
POWER PUMPKIN BREAD
(Will make one bundt size pan or 5 mini loaves)
3 ½ cups Whole Wheat Flour
1 cup Splenda Sugar Substitute
2 teaspoons Baking Soda
½ teaspoon Salt
1 teaspoon Pumpkin Pie Spice (* or 1 teaspoon cinnamon & 1/2 teaspoon nutmeg)
Egg Substitute or egg whites equal to 4 large eggs
¼ cup Canola Oil
¾ cup Natural Unsweetened applesauce
1 16-can Solid Pack Pumpkin
2/3 cup Water
¼ cup Craisins/Raisins or both
¼ cup Pecans or walnuts
Preheat oven to 350 degrees
Spray pan(s) with nonstick cooking spray and set aside.
In a large bowl, mix all dry ingredients together and make well in center
Add egg product, canola oil, applesauce, water & pumpkin. Mix well with a wire whisk. Add craisins/raisins and nuts and mix just enough.
Pour batter into prepared pan(s) and bake for approximately 50-60 minutes, check after 50 minutes. Bread is done when toothpick inserted in center comes out clean.
My Top 10 Super Foods.
Top 10 Super foods
1) Ground Flax seed – 2 table spoons are packed with 140% recommended daily amount of omega 3's to reduce inflammation, bust cholesterol plus it's great for eye health. This sweet and nutty seed also packs 4g of fiber per serving.
2) Almonds – ¼ cup has 41% RDA of vitamin E to boost immune system, 19% of magnesium to maintain normal nerve and muscle function, and 18% fiber to regulate your digestive system and maintain blood sugar levels.
3) Wheat Germ – Ounce per ounce wheat germ has more potassium and iron than any other food. It's packed with vitamin B levels help with energy production and maintain healthy internal organs, hair and skin.
4) Olive Oil – It's protective against heart diseases and other degenerative diseases. It also has a high feenal provides antioxidant properties.
5) Canned Pumpkin – When baking replace ½ the required butter with some canned pumpkin for a whapping dose of vitamin A.
6) Hummus – It makes a great vegetable dip or spread and is packed with protein.
7) Fresh Lemon Juice – Fresh lemon juice is a great source of vitamin C and cancer fighting limonoids.
8) Spinach – For strong bones. Use this in place of letticue.
9) Garlic – Have a small but positive effect on heart health and the immune system.
10) Parsnip - It's sweeter than a carrot and more nutritous than a potato, this humble food may be the best root vegetable you aren't eating. 1 Cup is loaded with fiber, packed with vitamin C.
I am competiting in thr Pittsburgh show on Many 3rd. What do you think about drinking watered down Crystal Light? Show I cut that out now or is it not going to do anything negative for me?
Crystal- You can certainly drink Crystal Light for as long as you want. If you want to be absolutely sure it won't interfere,cut it out 2-3 weeks beforehand. It s not needed to do it now!
Crystal - I agree with Jean. It shouldn't be an issue as far as weight loss for your competition and it is a good way to get in more fluids. Several "contest gurus" have their athletes drinking crystal light as part of their contest prep these days. I would suggest staying away from diet sodas at this point though. They can have an impact on weight loss near the end of a contest diet.
How do you feel about using alond butter as my fat sourse (1-2 TBSP) a daybecause of the low carb intake and low fat? With the show coming up May 3rd? MY BF is around 9%.....figure division
Crystal - At this point it's a matter of how lean you are. Almond butter is a healthy fat source but keep in mind that any fat you eat at this point is going to decrease how much bodyfat you lose. If you are trying to shed bodyfat then don't consume any fat 'till the show. If your look/weight is where you want it then you could keep a fat source in your diet up to the show. Health wise you should be fine eating "zero" fat for a few weeks, especially if you were consuming essential fats in your off-season. Those essential fats would now be the fats that are stored in your body so you could go a few weeks without eating them and be fine health wise. Metagenics makes a great concentrated EPA-DHA oil that you could take if you want to consume some essential fats without all the fat calories you would be getting from almond butter, flax oil, etc. EPA-DHA are the specific fats that effect inflammation and cholesterol levels.
What do you recommend eating contest day of a figure show if your body is where you want it to be? Prejudging is at 8:00am and then the night show is at 6:00pm. What should I eat all day?
- Crystal
Crystal,
Below is a sample of what I might do with a client. By this point you should have been gradually cutting back on your water and not drinking much water at all durring the day of the show. Also, avoid veggies for 2 days before the show so you don't hold bulk in your stool and have a bloated looking belly. Definetely no veggies the day of the show at all.
Meal 1 (as soon as you get up)
5 oz sirloin steak
3/4 cup oats
Honey on both - as much as you'd like
Meal 2 - Prejudging
(Eat this every 1/2 hour starting 2 hours after meal 1 and continue 'till you prepare back stage)
1 plain rice cake
Small amount of natural pnut butter
Small amount of Simply Fruit
After Prejudging
Small plain burger with bun
(No lettuce, onion, etc)
6 oz diet coke (no ice)
Start with the rice cake routine again 2 hours after the burger. Again, stop eating when you start preping back stage.
The fat in the meat and pnut butter will help keep your glycogen levels up and balance your blood sugar throught the day better than just eating straight carbs. You don't want to eat large volumes of food or foods that hold water in your intestine. This is the time to keep your belly flat.
Good luck!
What do you think about waxy maize or vitargo?
To be honest I have never personally used either of these products, nor has any of my clients. I am aware that a few "gurus" in the magazines promote them. I'm assuming that these people are using them for their specific speeds of absorption. I'm going to go out on limb here and say that these products probably "work" in that they yeild the desired effect when used at the appropriate time in relation to your workout, but you can probably get similar effects from whole foods. You just have to know your nutrition and how different sugars effect blood sugar, insulin, anabolism, and recovery. I could help you more if I knew what phase of your training/nutrition strategy you are in. What is it that you are trying to do?
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