The post-workout meal is the second most important meal of the day. Just like mom used to tell us, "breakfast is the most important meal of the day." What's the big deal about what you put into your body after a workout? Why do you need to put calories into your body when you just worked your butt off to burn a bunch of calories? Isn't it counter productive to eat after a workout if weight loss is a result of calories in verses calories out? And what the heck is the difference between alkaline and acidic foods? Here's our two cents.
Weight loss is a result of calories in vs. calories out. This much is true. If, for example, someone's body is burning 2,500 calories a day (including basal/resting metabolic rate, activity and exercise), then they would have to consume roughly 2,000 calories to see a net caloric loss of 500 calories. In order to optimize this weight loss, there has to be a post workout meal/snack to keep the brain, muscles and bones from going into complete failure and refuel them in order to: 1) survive the remainder of the day; 2) replenish for the NEXT workout; 3) keep your spouse from making you sleep on the couch because your so damed grumpy & hungry; 4) spare the bones and muscles from excess breakdown.
After you have just spent an hour on a bike in a spin class or completed the Filthy 50, perhaps even finished a 5k jog, your body will need to fuel within 30 minutes of cessation of that exercise. This is the magic window of opportunity your body has given you to put something in your mouth and get it to your stomach ASAP. Believe it or not, you need to put some of the carbohydrates back into your muscles you just burned, and you also need to supply the body with amino acids to repair muscle tissue you just broke down. So what are some good, and even not so good options?
We usually recommend a cool, sweet liquid with a ratio of 4:1 carbs to protein. It should have a relatively high glycemic index value and not create too much viscosity in the gut. Endurox is a great supplement to take with this proper ratio. You can purchase it at Vitamin Shoppe for about $25. Fruit juice with frozen fruit, and 2 tbsp of dextros (glucose), a splash of vanilla and some cinnamon with a scoop of whey protein is another favorite of ours. Dextros is sold at any home brew shop. I usually go to down town Hillsboro where I can buy as much or as little as you want.
If you're not a fan of drinks or shakes, or just want to stick with whole foods, Tty tuna with a splash rice vinegar and some black pepper, a handful of raisins and half a pear, with water. The raisins and pear will help keep the pH level of the blood under control.
During exercise, the blood can become acidic (a decrease of pH). When this happens, the body literally steals calcium from the bones because calcium is what's called and alkaline. This alkaline mineral will help restore the pH level of the blood, but at an expense of the bones. Remember when mom used to say, "all that candy will rot your teeth"? She wasn't kidding. Chocolates and sweets have this same effect on the blood, and thus remove highly expensive calcium from the bones and teeth, where it's needed the most. Keep the acidic level where they should be by avoiding post workout foods that cause additional drops in pH such as: Brown rice, rolled oats, whole wheat breads, spaghetti, white rice & dairy. This will spare bone AND muscle.
Thanks for taking the time to read our material,
Chuck & Shelly Gonzales
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