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when to eat it post workout nutrition

What You Should Eat and When to Eat It

There’s a lot of craziness nowadays with the 5W’s on nutrition.  Who should eat this?  When do I eat that?  Where do I eat it?  What do I eat it with?  And why am I eating this sandwich again?  A whole bunch of questions on nutrition and very little solid answers, other than it depends.

Oh it depends alright on a lot of things, like who you are, what you’re doing, when you’re doing it, why you’re doing it.  But that’s just it isn’t it?  Why are we so obsessed with food and what can we do about it?

So many questions, so many questions.

Julie herself had a lot of questions about nutrition, but then again she had a lot of answers as well.  Julie knew that it was important to not eat so much processed food to help lose weight, despite the fact that bagel bites were the bomb!  She inwardly knew they weren’t that great for her physique.

She knew that she had to eat more fruit and vegetables.  And everyone she talked to about losing fat while working out like a slave in the pits of Acquila said that protein was an absolute essential.  The only things she didn’t know, were the things she didn’t know to ask.  Which therein lay her problem.  Not knowing the right questions to ask.

 

Knowing Who To Ask

Julie knew a lot more than she thought she knew, but she didn’t know which direction to go in first.  So she thought she’d go ask her loyal friend at the gym, Rob.  Rob was a bodybuilder who had come into her gym as a member at first and then started training people for local physique shows.  He seemed to have this miraculous talent for turning average people into physique phenoms.  And now it was her turn to seek his expert counsel.

Julie santered into the gym and saw Rob behind the counter reading a muscle magazine.  “Hey, Rob,” she said.

“Julie, hi,” Rob chanted, “How’s your day?”

“Pretty good, Rob,” Julie said.  “I was hoping you were free for a while so we could chat about something?”

“Oh yeah, sure, I’m inbetween clients right now,” Rob said.  “What’s going on?”

“Well,” Julie began, “I’m in a bit of a pickle right now.”  “I’m trying to lose those last few pounds of weight off my belly and I’m working like a demon in the gym right now.”

“Yeah,” Rob said, “I noticed you doing those squats and deadlifts the other day.”  “Very impressive.”

“Thanks,” Julie blushed a bit, “but I can’t seem to figure out my diet.”  “I’m mean I like know what to do, but I don’t…I know that doesn’t make sense, does it?”

“Yeah, most people know what to do, but they may just not know how to fine tune it to get the last bit of results they’re hoping for in their training program,” Rob said sincerely.  “I totally know what your dealing with nowadays too.”  “There’s a new diet book or program that comes out every day to the point that you don’t know who to trust and are almost willing to try anything new that comes your way just to see if it works.”

“Yes, that’s it,” Julie said.  “There’s just too much information.”  “Who do you trust?”

“Well, for starters, you don’t watch Dr. Oz, do you?” Rob said.

“No, I hardly ever watch tv,” Julie said.

 

A Food Journal Helps

“Good, because that guy is a huge quack, and he doesn’t even lift!” Rob said sarcastically.  “Anyway, got it, lots of information, who do you believe, what do you believe.”  “Do you have a food journal?”

“Uh, yeah, hold on.”  “Here it is,” she said, pulling a small notebook from her gym bag and handing it to Rob.

Rob rapidly skimmed a few pages of the journal and handed it back to her.  “Well I can see a couple of things right off the bat that are slowing down your progress,” Rob said.

“Really, what’s are they?” Julie said, her eyes sparkling with curiosity.

“Well, for starters you’re not having enough protein in your meals,” Rob replied, taking out a pen and paper from his notepad behind the counter.  He scribbled some figures on the paper, adding, “you should already know that protein is a key ingredient to fat loss and muscle gaining.”  “It works on both sides to help you recover from working out, keeping you full until your next meal and help slow down the absorption of food.  Right?”

“Yeah, that makes sense,” Julie replied, “I just thought I was eating enough protein.”

 

So You Think You Eat Enough Protein

Rob laughed, “Yeah, most gals think so and then I break the bad news to them, peanut butter, almonds and most dairy products don’t have enough protein to really do much, not to mention they’re easily over eaten.”  “What’s the serving size for a hunk of cheese?”

“Hmmm,” Julie pondered.  “I don’t know, hand size maybe?  Palm size?”

“Nope, it’s about two fingers.”  “Try your index and middle finger,” Rob said, holding up his two fingers.  “Not very much is it?”

Julie shook her head, and asked, “Well if those aren’t good protein sources then what is?”

Rob looked down and started scribbling some more things on the piece of paper he’d brought out.  “Well, pretty much everything from animals have some of the best protein you can get.”  “Think chicken, fish, beef, pork, lamb, stuff like that.”  “Then you can get some great benefits from some other high protein sources like eggs, cottage cheese, one of the only really good dairy products for protein, and then whey protein, of course.”

“Whey protein, what’s that?” Julie asked.

“Whey protein is a by-product of milk processing that they used to throw away during the milk pasteurization process.”  “That is until they discovered it has a very high amount of amino acids or protein and very little of anything else,” Rob said.

“So it’s like a milk protein you’re saying,” Julie said.

“Yep, pretty much,” Rob replied, handing Julie the sheet of paper.  “It’s the best thing to have after your workout too.”  “You know how you’re not really that hungry after a workout, so you skip a meal until like after lunch and then you’re absolutely starving so you eat everything you can find in a matter of minutes at Charlie’s All You Can Eat Buffet?”  “Well, a post workout protein shake solves that little problem.  Generally most people are too strained from working out that they don’t feel like eating any whole food for a bit after their workouts, but that’s the best time to start slamming nutrients into those muscles in order to help them recover faster and start burning fat!”

“So you’re saying I should have a protein shake after I workout?” Julie asked, still a bit confused.

“Yes, definitely, that would be my next recommendation after eating more solid sources of protein,” Rob said.  “Muscles need fuel and amino acids or protein after an intense weightlifting session.  They’re hungry for nourishment and will start burning off whatever fuel is available if you wait too long after your training is over with to help assist with the repair.”

“Oh, I never thought of that,” Julie said.

“Yep, it’s a key aspect of the training environment,” Rob said, “you have to eat enough calories and protein to start repairing those muscles quite rapidly.  It’s best if it’s about thirty minutes to an hour, as the effect is heightened by your exercises.”

“And that will help me burn more fat too?” Julie asked.

“Yes, for sure,” Rob said.  “In the long run more muscle mass and better recovery will help you burn more calories, simply by making you able to burn more calories at rest and keep on performing better and better in the gym.”  “It’s really all about being able to consistently train and make gains in performance.  If you can’t train hard because you’re under recovered then what good is it to simply starve and try to train in an undernourished state?”

“I guess that makes sense,” Julie said.  “Anything else you can see that I’m doing wrong?”

“Well, there’s a bit more,” Rob said, “but let’s keep it simple and have you start with just focusing on increasing your protein intake to about one gram per pound a day and then having a good protein smoothie with some fruit and protein in it for recovery.”  “I’ll guarantee that you’ll feel better and be more amped about your day when you’ve had a nice shake to help kick start those muscles into high gear.”

“Cool, thanks Rob,” Julie said as she headed for the locker room.  Time for a nice leg workout of squats, deadlifts and lunges with a follow on protein shake.  I wonder what kind of protein shake I should get Julie wondered.  They’d better have chocolate.

post workout nutrition

-CPT SMASH –Recovery is the name of the game when it comes to training hard, losing fat and gaining muscle.  Start the process early with a recovery drink of protein and carbohydrates to enhance your overall recovery rate and muscle building efforts.

 

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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