In this blog, I’ll be focusing on nutrition. Nutrition has played a big part in my journey and will in yours. Nutrition is 80% of the equation in order to be fit and healthy. Think about it this way, if you exercise 5 days a week (2 rest days are essential) about 5 - 7 hours a week is dedicated to doing any activity of your choice as a form of exercise. That leaves 161 hours during the week, where nutrition, sleep, and hydration come into play to reach your goals. This isn’t as difficult as it sounds. You’ll be surprised how simple changes in your diet can go a long way. Also, you’ll have something to look forward to every week, a cheat meal! I’ll write a whole blog about this in the future. I will also be posting recipes which makes eating clean and healthy fun.
Regardless of your fitness/health goals, whether it be to build muscle, lose fat, endurance or just to be healthy, the single most important thing is your post workout nutrition. Here are a few things to remember:
- Eat whole meals, they are always the best option unless you you just finished a workout.
- After a workout make sure to have simple sugars and a sufficient amount of high quality protein. After a workout your body tries to rebuild it’s glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster, decrease muscle protein breakdown, and increase muscle protein synthesis (growth). This is important no matter your goals because
- It replenish energy stores
- increase/toning muscle
- repair any damage caused by the workout
In doing so, you increase performance, improve appearance, and enable the body to remain injury-free.
Proposed benefits of good post-workout nutrition include:
- Improved recovery
- Less muscle soreness
- Increased ability to build muscle
- Improved immune function
- Improved bone mass
- Improved ability to utilize body fat
When you do this you force your body to stay in an Anabolic mode which means that you are using fat as energy and improving your body. This could be gaining more muscle, losing fat, mentally alert, cognitive function, more energy, feeling and looking great.
- For men and woman its imperative to have more muscle tissue because muscle is the only tissue with a metabolic rate. More muscle equals more fat that you’ll burn, even in your sleep!
What we want to do is avoid entering Catabolic state, this is when your body will burn muscle for fuel and store more fat.
- Example: If you eat 3 meals or less a day your body will store whatever you eat as fat for energy.
Getting the right amounts of food at the right times with the right portions are so vital in reaching health goals. Follow this example : 6 meals a day (every 2 - 3 hours). Every meal should include a palm sized portion or protein, fist size portion of complex carbohydrates and fist size veggies.
If eating whole foods is not possible due to your crazy lifestyle and/or schedule, thats where “supplements” can help. Supplements aide where Macro and Micro nutrients are needed. (More on supplements later. There is no magic pill. Stay focused, dedicated, and patient and you will see results. If you have any questions about any supplement email me and put “Supplements” in the subject line - firstname.lastname@example.org )
The specific macros needed post workout is pure science. You must intake simple sugars that are fast acting with a high quality protein. In the past, athletes including myself used gummy bears or pop tarts but thats not really the best choice. When it came to protein, I used to do just protein alone but the problem with that is that the protein will be turned into glycogen and will be used up and the remaining protein will be used for recovery so it is extremely necessary to have both a simple sugar and high quality protein to achieve maximum results.
Here’s an example of what my post workout shake looks like :
- 20 - 60 grams (depending on the body part trained or activity level) of dextrose or any other fast acting simple sugar to shuttle the 30 - 40 grams of protein into the muscle. It really depends on the body part trained or intensity/activity. To be more specific heres the link to the exact stack I take. Free shipping if you use this link.
There are a lot of good brands out there, but also a lot of bad brands. Do some research and read the labels (a whole blog about reading labels will follow in the next few weeks). I’ve done extensive research and I love the quality and ethics this company offers.
Also, have you seen how shredded Britney Spears looks these days? Her boyfriend, Sam Asghari, is a 1stPhorm athlete and trainer at Royal Training in Los Angeles. So I’m making a wild guess here by saying he’s helping her out lol.
Best post workout stack on the planet. Backed by science. You cant clinically defeat it. And it tastes phenomenal!
High quality, cold, slow processed, micro filtered, fastest rapid assimilating protein powder.