Monday, May 8, 2017

NUTRITION: I just finished a hard long work out, do I need carbs or protein? Actually both! If you work out hard in the gym and we’re not talking just an hour on the treadmill, then your body needs both carbohydrates and protein. Let’s explain.

Once consumed, carbohydrates are stored in the muscles as glycogen. Glycogen is actually used to supply energy for bursts of power. The longer and harder the work out, the more glycogen your body will require. And we’ve all felt what it’s like to run out of glycogen, right?  Your energy level will drop and it will become harder and harder for you to contract the muscle. For the more intense work outs (2+ hours), the rule of thumb in the industry is 3 – 4 grams of carbs per pound of body weight is required each day. Without enough carbohydrates, your body will make muscle to use as “fuel.” Definitely not what you want!   Eat the "good" carbs.  What are some of them?  Try some whole grains, a vegetable, a fruit or even some beans.  No leftover pizza!  Note: Personal carb requirements depend on your work out intensity as well as your body size.

Protein, on the other hand, helps to “rebuild” your muscles after your intense work out. The rule of thumb here (from the USDA) for strength and weight training, is the average 1.5 grams of protein per pound of body weight per day, not to exceed 2.0 grams/lb/day. Too much protein will not make any difference so don’t overdo. And spread out your protein intake throughout the day. Your body can only process around 30 grams at any one time, so spread your carb intake out over your 5 or 6 small meals that you are already eating per day.  I, personally, use protein supplements and shakes to get my daily requirement because I can't eat that much food.  If that is you, check out the supplements market to get the protein you want and need.

No comments:

Post a Comment