Friday, August 28, 2015

Post Workout Power !

What is the best thing to drink post workout?? Finding the right balance of protein and carbs post workout are key to starting the recovery process right after you leave the gym. When you are working out at an intense level, your body requires more fuel to repair your muscles. When you workout, your body is has a high level of insulin that can be utilized for your advantage post workout when you need to replenish your carbs and protein along with electrolytes and minerals.
Your insulin sensitivity is highest up to 30 minutes post workout. Mixing a good source of protein with carbohydrates that are fast acting is the best way for your body to utilize this time for muscle repair and growth. The best ratio to follow of protein to carbs is 1:2. So you might ask how mush of carbs and what kind should I have post workout ?? You want to think 20-25 grams of protein to 35-40 grams of carbs.
Cortisol is increased during workouts that tend to be a large culprit for your stress hormone. Having high levels of coritsol that are not leveled out can cause many issues like metabolic syndrome and digestive problems. This is something that shouldn't be taken lightly. Cortisol is inhibited by activating the insulin response that I previously talked about. So by utilizing the 30 minute window post workout, you can start to repair muscles and decrease the cortisol hormone.
Along with protein and carbs, your body needs to be replenished of minerals. Working out and sweating a lot causes your body to become depleted in Calcium, Chloride, Magnesium, Potassium and Sodium. It's very easy to become dehydrated which would cause a stress on your body which increases your stress hormone cortisol. This is the opposite of what you want to happen when you are lifting weights. You need to make sure that you are replenishing your minerals with a quick drink like a Kill Cliff that is carbohydrate dense and has many replenishing minerals.
If you have time, try this post workout recovery drink !
Almond Banana Shake
-1 scoop protein
-1/2 cup almond milk or water
-1/4 cup raw almonds
-1 large frozen banana
OR
Black Forrest Shake
-1 1/2 cup frozen cherries
-1 cup spinach leaves
-1 cup vanilla or chocolate almond milk
- 2 scoops protein powder
Point of this is to make sure that you are taking the time to recover from your workout with a quick source of carbohydrates and protein to keep your insulin and cortisol levels in check while repairing your muscles !!!

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