GSMC Health & Wellness Podcast Episode 363: Post-Workout Nutrition
You want to be healthier yet you just don't know what to do all these shows telling you this and that but nothing seems to work will listen close golden state media Cossacks has got something great for you the health and wellness podcast dedicated to workout trends the eating habits die and everything about healthy living join us in our banters. As we help, you know just live life to the fullest, live it to the healthiest. What is up you guys welcome to GS MC help them on this podcast brought to you by the MC podcast network. I'm your host Cynthia. Happy. Monday everyone. I hope you all having a very strong start to your day or evening or whatever time you are tuning into this code right now I'm having a fabulous day although I didn't really get the best sleep I. Don't know why every time. I. Go to bed Sunday night I get really paranoid and nervous that I'm not going to wake up on time at four am to teach five am and I don't know if it's because last. Prior knives before having to wake up early like I haven't been waking up early. So my body clog and my circadian rhythm is a little bit off and trying to force myself to go to sleep. So early on a Sunday. When the last two, three nights prior to that Sunday I've been sleeping really late if that makes sense doesn't make sense, I hope he is our following with what I'm saying anyway. So yeah, I just kept waking up at night like first of all, I was sweating because I had that huge weighted blanket on me which I talked all about the benefits of weighted blankets way which you should tune into right after you're done listening to this episode by the way. It's called. Weigh you down episode three, six, one, three, six, one and anyway. So yeah, I just kept looking at one of those nights where I just waking up I was like Oh. My God I hope like my I kept double checking is my alarm line did I. set for four PM her four a m is my volume turned all the way up because girl waking up early I need the volume to the Max like when I hear my alarm I almost need it to anger me by how loud it is. A little baby tone. I'M NOT GONNA wake up if it's extremely. Aggravating and loud. So early in the am than that's what's GonNa wake me up. So you just one of those nights I was like I don't know them. I wake up I don't trust myself anyway lemming comments of you feel me if this has happened to you 'cause that was me last night but. Regardless of that happening I still have had a great day I've taught my morning classes. I got a good workout in and I definitely am feeling a little bit sore and like. So I'm feeling good I'm feeling great ready to continue to have a fabulous day and just. Have, a good and strong start to my rest of the week. Set. New Goals set new intentions and I'm just excited to. The filled them. So, with that being said I'm really excited to talk about today's topic, which is all about post workout nutrition. You know we're going to discuss what to eat after a workout. Why is post workout nutrition important and does timing matter when it comes to nutrition? So as nutrition timing, think we'RE GONNA get into all of the nitty gritty details on today's episode. So definitely don't miss out I'll also be sharing with the guys in my personal favorite things to eat post workout nutrition. This is something I'm very passionate about you know I always tell my client and the members at the gym that I train not that you are like putting all this effort into your workouts and you know you're wanting to like perform better on your WanNa aesthetically reach your goals and whatnot but without the proper nutrition. But most importantly post work on attrition that's going to hinder you know the goals a little bit and again, Brennan get into the why of why that is in just a short second so Like. I said you know you put in a lot of effort to your workout and cheered training always looking perform better and reach your goals aesthetically, and you know just trying to perform better feel stronger and chances. Are you've given more thought to your pre workout meal than your post workout mule ride I hear this often with clients of mine who are like Oh like either I didn't eat. Before my workout or like, Oh, I had such a huge break fish I had this I had that which pre workout nutrition is important but in my personal opinion. Both are important. Okay. They're both important. But like I try to focus a little more my post nutrition than my pre-workout. Sent I work out. So early in the morning, I, honestly don't really anything prior to my workout I really don't Re I wake up four anywhere between four to five in the morning I get dressed really quick work brush my teeth and go downstairs and make some coffee and really my coffee pre workout. So I drink my coffee. I go to work I teach classes and right after I'm done teaching Casa's that's when I train and. then. When I get home once I'm doing my training, then I really feel up with my post workout nutrition. So again, I think the pre workout meal is really a differs and it's case by case Do I. Recommend everyone follow the same steps that I do know I'm not gonNa tell everyone of my clients you know to not eat for training or to just have coffee. Like I do I do this because again, it's just the way my schedule is set up and I like to train ride after I'm done teaching classes in the early am however if I'm training mid morning say like eleven am ten am then I will eat something small though something small pre like I'll do like a Bagel with Kado toes and I'll do that an hour before. Heading into my training. I've found that if I e like even thirty minutes before working out I feel really sluggish and almost tired like. I don't know. I don't feel my best when I e a huge meal pre workout or if I eat too soon. PRE-WORKOUT ZOMIG cents. So again, it's a case by case I'm not saying that you guys should eat a Bagel with of Accardo rob before training. I'm not saying that you shouldn't anything at all I think it's really you have to listen to your body. If you're feeling really fatigue going into a workout, maybe you need some sugar and that's when like a banana would help you know gave you some natural sugar eat some fruit so it really just depends i. Really lack energy when it comes to the gym. So I've really don't feel the need to supply my body with natural sugar or even with pre workout. So again, that is just meet with that being said I know I just went on a huge about pre workout meals but again. This is just for my my experience talking other people, clients, and a lot of them tend to give more thought to pre-workout meal rather than their post workout meal, and I'm like a huge advocate for post workout, nutrition and. Consuming the right nutrients after you exercise is just as important as cheap before. So I'm GONNA lay out basically like a detailed guide on today's episode to optimal nutrition after workouts again keyword. Guide. I'm not saying this is a cookie cutter program that you have to. You know do step-by-step absolutely not I do not believe and cookie cutter programs when it comes to fitness because we are all so different we all. Like, mechanically move different and need different things for our bodies to heal and grow and just become stronger. So again, I'm GONNA come into a very brief break right now and women come back. I'll discuss in greater detail this guide to optimal nutrition after your workouts we'll be right back Are you looking to learn more about the latest trends from the fitness world? Are you confused by all the different trends that are out there the GMC fitness podcast is the place for you. The MC fitness podcast is the place to come for people of all skill and interest levels. Join us as we explore the latest trends in the fitness world. Does that new exercise really work? Should I try yoga whatever your question chances are good. You'll find an answer on the GMC fitness podcast. I'm. Guys welcome back to Jesus MC helped them on this podcast. going. To dive right into it you guys already know. Post work on attrition is essential. So, we're GONNA. Now I'm going to tell you or help you understand why post workout nutrition is so important. To understand how the right foods can help you after exercise, it's important to understand how your body is affected by physical activity I. When you're working out your muscles, use up their glycogen stores for fuel, and this results in your muscles being partially depleted glycogen. Said of the proteins in your muscles also get broken down and damage. So after your workout, your body tries to rebuild its glycogen stores and repair and re grow those muscle proteins thou were. Demolished in your workout. Eating the right nutrients soon after you exercise, can help your body get this done faster and it's particularly important to eat carbs and protein after your workout like. I'm a huge advocate for carbs. I don't care what your fitness trainer fitness coach says if you are working with the fitness trainer or fitness coach that tells you to cut out carbs. Newsflash honey you need to find yourself a new fitness trainer fitness coach because that is not it. You do not need to cut out CARBS carbs. So vital in not even just fitness. Period and I'M GONNA. Explain why as we go through today's episode So by eating the right nutrients soon after you're done exercising. Doing this helps your bardy decrease muscle protein breakdown. It increases muscle protein synthesis a growth. So if you're main goal right now in your training regimen is for hypertrophy you know growing your gluts growing your chess, whatever muscle group you're trying to grow. Having the appropriate nutrient profile after a workout as going to help increase this Muscle Protein Synthesis Aka. Growth. Cycle. Also, like I just mentioned eating the right nutrients posts workouts going to help restore your glycogen stores that you need. You know restored for fuel during your workouts and lastly also just enhances recovery and I've said this tarrant time again throughout the or not throughout this episode but just throughout. All of the episodes that I've talked about fitness the GMC health and wellness podcast that recovery is so Important. Just how people tend to focus more on actual exercise recovery. That are I met jazz how people focused more on pre workout nutrition versus post we're Notre Tricia same thing for recovery people focus too much on training, which is which is very important but they don't focus enough a recovery you build muscle and you this is really where. You see the biggest difference where the difference is happening enure recovery not while you're training, you're not losing weight while you're training that fat loss. That muscle building all of that I mentioned happens during your recovery. So that's GONNA. Look like take a dime an off day to stretch just foam roll that's GonNa look getting adequate amount of sleep right? Ideally seven to eight hours. That's going to look like drinking a lot of frigging water and eating the right nutrients. So recovery again, you're not gonna be able to reach your most optimal fitness and health goals if you don't take the time to focus on recovery as much as you do on your training and your workouts. So, again Getting into the right nutrient after exercise cannot be rebuild your muscle proteins and glycogen stores, and it also helps stimulate growth of new muscle. So. With that being said, I've been saying a lot about right nutrients right nutrients, appropriate nutrient profile. What does that mean? I'm talking about protein carbs and fat. Main macro nutrients that I'm sure many of you are very familiar with. So right now, I'm going to discuss how each macro nutrient is involved in your body's post workout recovery process. So let's start with the most essential or one of the most essential macronutrients. Will they're all essential right to it's macro data. Okay. That was like poor verbiage on my part but protein. I think protein. Is a huge discussion and the health and fitness world. We don't really understand or I feel like a lot of members don't really understand why trainers and fitness coaches you know emphasize the importance of eating adequate amount of protein especially post workout. And this is because protein helps repair and build muscle. As I just explained, exercise triggers the breakdown of muscle protein, right? The rate. At which this happens depends on the exercise and your level of training but even well trained athletes experienced muscle protein breakdown, of course, like even your favorite football basketball player Labron y'all watching the finals right now the Lakers, versus Miami Heat. They these well trained professional athletes experience muscle breakdown. Okay. Doesn't matter what fitness level you're at everyone. Goes through this. And because of this muscle protein breakdown that happens during. Your workouts. Consuming and the amount of protein after a workout gives your body the amino acids, it needs to repair and rebuild these proteins. They're literally building blocks, guys like think of protein and these amino acids as building blocks. Okay. Building blocks required to build new muscle tissue. It's recommended that you consume point one, four, two point two, three grams of protein per pound of body weight or over doing this by Kilo grams its point three two point five grams per kilogram berry soon after a workout. Okay like. Again I'm going to get into more of the timing and everything and the later segments. But in my personal journey, I like to eat or drink I Very High Calorie. Protein shake within ideally ideally thirty minutes of my workout but sometimes. An hour, but I won't let it exceed Pasta in our. Studies have shown that ingesting twenty to forty grams of protein seems to maximize body's ability to recover after exercise. Okay. Again, tw- In between twenty to forty grams of protein is ideal for your body to recover post workout and those grams are really going to differ based on Wait. However with that being said, I've seen people post their little my fitness pal macro trackers on instagram on their stories and I've seen people post their meals. The have like sixty grams of protein and in my mind I just think like why that high Like you don't need a meal that has sixty grams of protein in it. Your body can't even unjust and process that much protein at once that's why like timing and. Just spreading out. New Trim profiled through all your meals throughout your day is important like you can't ingest all of your protein in one sitting so. I. Want To really emphasize post. Workout. In not just pose worker just with any meal that you cure a that do not exceed forty grams of protein. Okay. Your body literally cannot process more than forty grams of protein. So that's the protein talk right let's move onto carbs. ooh This is a good one because people are scared of CARBS and I'm here to tell you carbs are your friend Okay I love carbs and never going to give up carbs. Unique carbs. Okay. CARBS help with recovery and they are also your body's main source of fuel. Your body's glycogen stores are used as fuel during exercise you guys and consuming carves after your workout helps replenish them, which is literally crazy to me that people follow like Akito die or very low carb diets because i Mike, how are you like literally functioning like straight up like how are you functioning with this very Little amount of protein in your of carbs. Sorry. In your life like I literally will get a headache. So. We're going into very brief frequent now y'all and when we come back, we're going to discuss how hard and why carbs are important for post workout nutrition. Tired of searching the vast jungle of podcasts Nell listen close and here this out. There's a podcast network that covers just about everything that you've been searching. The Golden State media concept's podcast network is here nothing less than a podcast lists with endless hours of podcast covered. From News Sports Music Fashion Entertainment Fantasy football, and so much more. So stop flirted around and go straight to the golden state media concepts podcast network guaranteed to fill that podcast is. Whatever it may be visit us at www dot Jesus MC podcast dot com follow us on facebook and twitter, and download us on itunes soundcloud and Google play. uh-huh. Hey guys. Welcome back to Jesus MC healthy on this podcast. Let's get straight into it carbs wire the important. Why should you not eliminate them? Why are they needed for post workout nutrition? Why? You should change fitness trainers, fitness coaches of your coaches, telling you to not eat carbs. I'M GONNA. Tell You why right now? So, like I said, right before we went on break carbs, assist your body with recovery. Your body's glycogen stores are used US feel during exercise and eating carbs post workout helps replenish them. Okay. It's literally your fuel. The rate. At which your glycogen stores are used depend on the activity, for example. endurance sports cause your body to use more glycogen them resistance training, or like conditioning anything very high intensity hit cardio You know things of that nature are gonNA use up more glycogen than weight training resistance training. For this reason? If you participate in any type of endurance sports activities such as running swimming, etc.. You might need to consume more carbs than a bodybuilder I know crazy right. You would think these cardio fanatics like don't e- any cars because they're so thin but again, this just goes back to the myth that carbs make you fat. Carpizo make you fat y'all. Eating. A calorie surplus and eating the wrong foods. Academy surplus is GonNa make you air quote fat okay. So consuming point five, two point seven grams of carbs per pound. For Kilo grants, it's one point wine to one point five grams of kilograms of body weight within thirty minutes after training results and proper glycogen recent. This is so again, ideally you want to get those carbs in within thirty. Minutes Post, workout. Also. Insulin Secretion, which promotes glycogen synthesis is better stimulated when carbs and protein are consumed at the same time. Okay. So that's when I make my post workout shake I put in that thing I put banana. In that thing I put almond butter and that thing I mean almond butter is. A. Good source of fat, which again will get into why fat is also important but. My protein shake is really carb heavy, really protein heavy. Of course, because I'm trying to gain muscle trying to get slim they can. You feel me but anyway, yes. So Insulin Secretion, it promotes glycogen synthesis and it is you just get better results when both carbs and protein are consumed at the same time. So ladies men. Don't be afraid of CARBS, carbs friend okay. So with that being said. Consuming both carbs and protein after exercise can maximize protein and glycogen synthesis a faster recovery a speedier growth. So. Try consuming to a ratio of three to one carbs to protein. For example. If you consume are going to consume forty grams of protein. You're going to walk around a hundred and twenty grams of carbs, and again, this is just an estimate. This is a guide like I said in the very beginning of the episode. So don't like you know is not cookie cutter you can follow it and if it works for you great if it doesn't work for you, then you know adjust the numbers, adjust it so that it fits your needs. Eating plenty of CARBS. To, rebuild glycogen stores is most important for people who exercise often such as you know twice in the same day. If you have one or two days to rest between workouts. Then this becomes less important but for all of my fitness fanatics out there who just loved to stay active worked out twice a day or you work out like six times a week. You'RE GONNA want to focus on rebuilding those glycogen stores and you're GONNA WANNA be eating plenty of carbs. Okay. CARBS are your friend I will live and die by that. Okay. I am pro carbs. All right and now that we got protein and carbs at the way, let's discuss the final super important macro nutrient and that is fat. Okay. So again, fat doesn't make fat and fat is not bad. Many, people think that. Eating fat after a workout slows down digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post workout meal. It won't reduce its benefits. Okay. For example. A study showed that whole milk was more effective at promoting muscle growth after a workout then say like. Skim Milk. Moreover. Another study showed that even when ingesting a high fat meal, say forty-five percent energy from fat after working out muscle glycogen synthesis was not affected. So. It might be a good idea to limit the amount of. After exercise but having some fat in your post workout mutable, not a recovery. That's why I add a tablespoon of almond butter really do this to make my smoothie a very high calorie smoothie. As I mentioned, my main focus right now is to build muscle. I have been trying to build muscle specifically, build my lower body for quite some time now, and you know as just been trial and error with me and I've been like switching ingredients around I've been carb cycling unintentionally just trying to play around with my body and see what's working, what's not and so far EIDINGER almond butter to my post workout nutrition has been. Grey, it makes my smoothie really tasty and Nice nutty flavor and I'm a fan. So I am Fan. The bottom line is A post workout meal with both protein and jobs will enhance glycogen storage and muscle protein synthesis, which we want and we need and. Consuming ratio of three to wine carbs. Protein is a practical way to achieve this. But again, this is not cookie cutter play around with the numbers and see. What fits you best So, let's now move onto the timing. You know the timing of your post workout meal and why it matters. Your body's ability to rebuild glycogen and protein is enhanced after you. Is. For this reason. It's recommended that you consume a combination of carbs amp protein as soon as possible after exercising. Okay. Like every time I'm done with classes I literally like remind my members like Yaba go home and not do anything else. But besides e a healthy post workout meal post workout. Shake Sutton right don't just not eat I get on my brother. A lot about that because he takes classes actually sometimes and you know I have to say like fifteen minutes later to clean up and whatnot, and I'll pull up to the house and I see he's like chilling on the Sofa now Mike Dude. First of all that grows because you have to have been sweating and you're sitting on the SOFA, not a fan of outside closed touching furniture. Okay second of all, you need to be making a protein shake because you just demolished your muscles right now and we to repair those muscles with a high protein high carb post workout meal. You feel me and I, literally stressed out for him for his timing like I'm like you need to do this as soon as possible to really enhance you know you're black agenda and protein stores. So although with that being said although the timing does not need to be exact. Many experts recommend eating your post workout meal within forty five minutes. You know I think that's a good win deal. If you can do thirty minutes perfect forty five good. No more than an hour later. Okay. In fact, it's believed. That the delay of Harb consumption by as little as two hours after a workout may lead to as much as fifty percent lower rates of glycogen synthesis. Again, I'm going to read that to your against. We're really clicks and sits in your mind. If you delay your car and Protein Consumption Aka, post workout nutrient dense meal by. Two hours even. You're going to have a fifty percent lower rate of blige synthesis, lower rate of protein synthesis, and that's not what you want a right. However, if you consumed a meal before exercising as likely that the benefits from that meal, still apply after training by wouldn't like just depend on that look I'd still get a post workout Millan post workout on nutrition is key key key. So let me reiterate that in case you guys like tapped out for a second tuned me out for a SEC. Each post workout meal with them. Forty five minutes of exercise. Okay. Ideally within forty five minutes. However, you can extend this period a little longer depending on the timing of your pre-workout meal, but still get it in if you can. So you guys were going to come to a very brief break right now, and when we come back, I'm going to show with the guys a list of foods that you should e after you work out. The GMC, live than happiness podcast takes you on a journey of exploration. We'll discuss tried and true methods alongside the latest rents of the how to best live your life to its fullest and happiest from psychology to meditation science to self help books the Genus Mc live in happiness podcast we'll help you to discover what makes you happy and how you can live live being the best possible download the GSM see life and happiness podcast on itunes stitcher soundcloud google play, or anywhere. You find podcasts just tying GSM see in the search bar. After. Hey guys welcome back to GS MC health and wellness podcast were now going to be talking about where I'm going to be sharing with you guys. Foods to eat after you work out. Again. This is just a list. These are just ideas I'm throwing out you to spark some in your mind get the wheels turning a little bit. You feel me so again. The primary goal of your post workout meal a supply, your body with the right nutrients for adequate recovery and to maximize benefits of your workout. Right? So choosing easily digested foods will promote faster nutrient absorption. So I have curated a sweet list for y'all here for carbs for protein and fats. So curated list here that contains examples of simple and easily digested foods as well as some sample post workout meals. So y'all are not gonNA WANNA miss out I'm putting you on game right now. So listen up. Four carbs these are going to be some great. Sources to consume post. Workout. My personal favorite sweet potatoes Yum. A chocolate milk actually, which this was like the first time I really got to post work on attrition years ago like Elementary School Armor My p. e. teacher would always push us to drink chocolate milk after e-class class which I didn't really understand. But now that I've gotten older I've done my research I'm certified costly learning about new things and revisiting things I used to do when I was younger and terms of exercise and health and chocolate milk has really been one of the Oh. Gee. Post workout snacks Let me know on the comments. If you guys know what I'm talking about because chocolate milk was it. It still is bramches non dairy you fill me. Anyway, sweet potatoes a chocolate milk. We got keen watt of fruits. Fruits are amazing sources of CARBS. So fruits like pineapple any type of berries, banana and Kiwi, all great choices rice cakes are going to be great as well. Rice OATMEAL. Potatoes Bass. The dark leafy green vegetables. All of that stuff is going to be amazing CARB sources I think it's also depend the time of day you can see you know you work out. So if I'm working out early in the morning I'm probably not going to have pasta for breakfast for me as a post workout snack I'm probably going to lean more towards. OATMEAL fruits. Things like that. So those are carb sources let's move on to great protein sources post workout. So. That's GONNA. Be, of course, animal or plant based protein powder. I'm for the plant based Y'all already know plant based gang out here I use blessed plant protein. It's made of a pea protein. It's so good I've never tasted a plant based protein that's as delicious as bliss. And I've tried way protein before and that just hurts my stomach. Again, I've been non dairy for like six years now but I've been plant based for the last eight weeks and I feel absolutely amazing. Again, this isn't me trying to push the plant based agenda out on y'all who do eat animal-based products that's fine I'm just sharing with the guys what works for me and what I prefer. So again, you know any protein powder will do. Eggs are going to be another one Greek yogurt cottage cheese salmon chicken protein bar tuna for all of my Vegan friendly people out there any tofu type of meal is going to be great as well. Bay, is another good one. So lots of protein sources out there that you can consume post workout. It's really never ending very rare lead. You know very rare I. Mean do anyone here in America experience a protein deficiency if anything we exceed our protein intake so I'm not too worried about for you guys. You shouldn't be either unless you're like really trying to gain weight. You know obviously make sure you're heading those protein amounts that you're reaching for. and. Lastly, good fat sources for protein snack post workout nutrition did I say protein snack Young onward I met pose workout snack post work on nutrition. So I've mentioned a few of these already fats are going to include of Accardo nuts a nut butter such as almond, butter, cashew, butter, etc.. trail mix like dried fruits and nuts. All of those are good fat sources. So now, I'm going to share with the guys You know combinations of foods that I've listed that can create great meals that provide you with all the new trenching need after is. So here are some sample post workout meals. I have created their quick and easy meals to eat after your workout I. Know a lot of you may work out right before going into work. So I know something that's quick and easy is really ideal for a lot of you. So I got you. Of course mill prepping going to be a big thing like if you can meal prep the night before for the week. That's GonNa really help you So I-, grilled chicken with roasted vegetables EG. With Avocado spread on toast. Salmon was. Sweet Potato. Tuna Salad Sandwich on whole grain, bread, tuna, and crackers. OATMEAL way protein banana almonds a cottage cheese and fruits. Pita bread and HULME's. Rice crackers and peanut butter. Whole. Grain Toast and almond butter. Cereal and skim milk. Greek yogurt, berries and GRANOLA. Protein shake and banana. Keen. Abul were berries and Pecans and multi grain bread and raw peanuts. So I really got Shaw Your Back Right now I've curated I think a pretty sweet Lewis here of high carb high protein post workout snacks that are really gonNA help enhance You know your protein synthesis, your glycogen synthesis, and just help you reach your goals in a more an officiant way right? That's what I'm here for I'm here to put Ya on game so I hope y'all really taking notes and tapping into what I'm sharing. So with that being said, I also want really emphasize You know water h two. WHOA because I think that's also another factor of post workout nutrition that's really important and I think. People often glance over that. As most of US know. It's important to drink plenty of water before and after your workout when you are properly hydrated. This ensures the optimal internal environment for your body to maximize results. Okay. So during exercise few lose water and electrolytes through sweat. And replenishing these after work can help with recovery and performance as well. So it's especially important to replenish. If you're next exercise session as within twelve hours. Depending on the intensity of your workout water or an electrolyte drink a recommended to replenish fluid losses. So again is when a highlight, how important it is to get water and electrolytes after exercise to replace what was lost during your workout and I'm one hundred percent honest with the all this something that even myself I'm still trying to get better at I can honestly say that my water intake isn't where it needs to be. That is something that I need to put a little more effort in I feel like I drink a lot of water while I'm working out in tra- workout but posts were I feel like I sometimes forget like I'm more focused on. My. High Calorie high protein high car post workout shake and I don't. Emphasize for myself the importance of drinking enough water as well. So it's just really important to put it all together, right like consuming a proper amount of carbs and protein after exercise essential just as essential as to drink plenty of fluid water after your workout. All of this will stimulate muscle protein synthesis. Will improve recovery and enhance performance during your next workout. If. You're not able to eat with them. Forty five minutes of working out. It's important to not go much longer than honestly an hour before eating a meal. So replenishing loss, water and electrolytes. All of that can see the picture and help you maximize the benefits of your workout. Right because that's what we're trying to do when it comes to health and fitness and training we're trying to maximize a result. We're trying to reach our goals not just as quickly as possible I. Don't think that's the most important part. But as efficiently as possible I think being efficient is more important than being quick and fast and reaching your goals. Were going to come to a very brief freak right now, and when we come back more on post workout nutrition. Are. 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I feel like totally just flew by it could be because I was honestly very enthusiastic about talking everything in regards supposed workout nutrition like I said, this is a conversation I have all the time with clients and even just family members just anyone who wants to talk fitness with me like this topic always tends to come up because I post workout nutrition is a topic that tends to be overlooked and I think it's important to shed some light on the benefits of giving your body needs to recover especially, you know after an intense work out. Your body needs to be refueled and when you don't replenish your body, it can leave you feeling fatigued and it can stall the recovery process. So when you don't restore what you have lost, it will put your body at risk of further damage during our next workout. So Really, this mainly, just all injury prevention in my eyes and I. Again, I'm all for injury prevention like I think that if you are somebody who wakes up. In the morning pain-free, you can see on the toilet comfortably you can walk up and down your stairs comfortably you can get in a car. Comfortably and drive comfortably. We are blessed y'all like to be able to move like that freely. pain-free is something that we shouldn't take for granted. This is something that I am constantly reminding myself to be grateful for because there are so many people who experience of pain and discomfort whether below back knees joints, whatever it is and a lot of that not every single case of course. But a lot of that has to do with you nutrition and especially post workout nutrition. That's. How you're able to refill your body and just prevent your body from further damage. So with that being said. I already gave y'all basically what to do the wives post workout nutrition Ri- I said to fuel your body with protein I've talked about how to increase your glycogen stores in an take how to eat the right kind of carbs and how to satisfy your meal with healthy fats, carbs, etc.. Now for this final segment I'm going to show a y'all some of the don'ts the do not when it comes to post workout nutrition. So don't go anywhere and keep on listening. For when You should stay away from unknown ingredients. When it comes to the foods you do not want to after workouts, it can get confusing. But a ruled. The I go by is if you don't know what the ingredients are, you probably shouldn't be eating it. If. It sounds like a science experiment. You probably shouldn't be eating, right Most things that are package or usually process and full of sugar along with other preservatives. If you do eat something process again, be sure to check out the list of ingredients. If you don't understand more than three of these ingredients just. Avoided altogether I say. All right. So that's the main don't. For Post workout nutrition. The second which a lot of you may be surprised. Maybe. Don't eat spicy food. Spicy foods are also best to avoid post workout. Foods dot are prepared with hot spices like chilli, peppers or Cayenne pepper they contained a potent ingredient known as. Scene, which is an arrogant to our body. And, spicy food stimulates the digestive system and can cause heartburn diarrhoea especially after your body has used up energy during your workout. Your body is trying to repair itself, which is why important to choose foods that are easy to digest. So again, that's the key word. Easy digestible foods and trust me like don't be alarmed. I'm not saying completely eliminate spicy food I'm just suggesting that eating spicy food is not ideal post workout I love spicy food. Okay. So As a person who love spicy food, I'm going to tell you not eat spicy food. You feel me just not post workout, avoid it. Next. Avoid unnecessary sugars. Stick to real whole foods like fruits, vegetables, nuts, seeds, and clean antibiotic, and Hormone Free Meats. Lots of sports drinks as well and Energy bars and even protein shakes have hidden ingredients that aren't helpful in the recovery process. They can be very deceiving since they are marketed toward athletes. You know it's like Oh high protein this this and that like they really emphasized the protein portion. But that's why always suggest to read the ingredient last check the MAC rose how much sugar is in the pro team bar 'cause trust me on many of these energy protein bars I read and it's like twenty grams of sugar like white. That's like the same amount if not more. Amount. Of Protein in the bar like it doesn't make sense. So most of these bars and protein shakes and sports strings are loaded with unnecessary sugars making them a poor option post workout. That's why I'd opt. If you can have the time to get a post workout meal from your home, you make it personally. and. Lasley skip the alcohol. Alcohol is a big no-no after workouts. It might sound fun. You know to grab a celebratory drink after crushing at the gym. You know brunch date with the girls I get I get it. But keep in mind y'all that alcohol slows down the repair process of exercise induced muscle damage by inhibiting the production of certain hormones that are used to help like to stops Rome. And alcohol is also a diuretic. So when you're already dehydrated after a workout, this will only delay the recovery processes more and honestly this last don't of skipping alcohol. Can really be applied not even just post workout nutrition but just an overall, your health fitness journey I'm not saying completely alcohol, but you're definitely gonNA. Eliminate alcohol consumption. If you're trying to lose way or you're trying to gain muscle like that deeply deeply hinders your goals alcohol does okay. So just keep that in mind y'all. And again, just to reiterate the four don't post work on nutrition. Stay away from unknown ingredients sound like chemical experience from the lab our hey. Don't eat spicy food, avoid unnecessary sugars and skip the alcohol. Okay. Those are my four post workout. Don't. So you guys. That's going to wrap up today's episode here at the GMC Health and Wellness Podcast I. Hope Y'all learnt a thing or two and found this episode to be Super Valuable. If you did please don't forget to like share subscribe comment all of that good stuff because at tremendously helps show and I'll catch you guys here for the next one. You've been listening to the Golden State concepts. And Wellness podcast part of the Golden State concepts podcast. You can find this show and others like it at www dot Jesus, MC podcast, dot com download our podcast on itunes stitcher soundcloud Google play just typing G. S. MC to find all the shows from the golden state media concepts, podcast network from movies to music from Sports Entertainment, and even Weird News. You can also follow us on twitter and on facebook. Thank you and we hope you have enjoyed today's program.