Sunday, May 31, 2009

This week’s entry is all about food!            

Question of the week: How long should I wait to eat after completing a low and high intensity workout (Like the ones we provide at Lexington Crossing on Tuesday at 5 p.m. and Thursday at 5 p.m.)?

I did my research and I found some helpful tips from

·      Do not eat anything 15 minutes after a low-intensity workout or 45 minutes to an hour after a high-intensity workout.

·      During that time period the muscle replenishes the used up or burnt glycogen that is required for healthy energy utilization by your body

·      After completing an intense workout, the metabolism of your body has been heightened. You should not bother your body with extra digestive processes.

Suggestions for what to eat following a workout:

·      Water

o   Obviously it is important to rehydrate your body!

·      Some carbs

·      Proteins

o   Whey protein shakes are recommended over chicken, tuna or egg whites because the latter take longer to digest.

o   Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

o   Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

o   Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.

o   Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.

o   Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. (Information on the benefits of whey protein were provided by the Whey Protein Institute.)

·      No fats whatsoever!!!! They slow down digestion. Step away from the sweets!

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