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Post
Workout Carbs - What's the Deal?
Question
I've
read about some of the post-workout meals your clients seem to be
permitted to have on the Lean
Bodies Fitness forum.
Can you explain your rationale for allowing that kind of freedom? It
seems to go against much of the post-workout recommendations that are
'standard' to the fitness industry.
Answer:
Ah
yes, the post-workout meal; definitely something that my clients tend
to enjoy more than they would with other trainers. There's been a lot
of talk in the print magazines, on the Internet, by supplement
companies, etc. about the magic and the need for the perfect
post-workout protein and carbohydrate combination and if you choose
to ignore their recommendations, you're sure to dramatically short
change your muscle gain/fat loss results. Now, I'm certainly not
going to say that I think the post-workout meal isn't important as I
think it is. I'm certainly not going to say that getting in some
protein and carbohydrates shortly after your workout isn't important
because again, I think it is.
However,
I think all the hoopla about dextrose, maltodextrin and even the
newest 'excitement', waxy maize is just that ... hooplah. Let me
clarify that statement. I'm not saying these are poor post-workout
carbohydrate options; I'm simply saying that regardless of the
marketing behind either these things in isolation or in combination
with other ingredients, they're not necessary and in my opinion make
no difference over the long term when you stop and look at the bigger
picture. What do I mean by 'bigger picture'? Tangible and measurable
changes and improvements to your physique. After all, that's what
we're training for right? Who cares if a certain protein and
carbohydrate combination digests faster, replenishes glycogen more
efficiently or even stimulates greater increases in muscle protein
synthesis and greater reductions in muscle protein breakdown ... if
it doesn't translate into more muscle over time.
So
what's the recommendation I give to clients? I give them a number of
grams of carbohydrates to shoot for, a caloric limit not to exceed
and add to keep it low fat and to not use fruit as their sole (some
fruit is perfectly fine) carbohydrate of choice. And that's it. Do
you realize how many 'fun' carbohydrates fit into those
specifications? Do I say it has to be a 'wholesome' food like
potatoes, rice, oatmeal, etc? Nope. Anything you want that fits those
aforementioned rules. Last summer for example I was using these
low-fat ice cream sandwiches that I found randomly in the grocery
store one day. My post-workout carbs during that phase were nice and
high so I was having 4-5 of those after every workout. How awesome is
that? And you know what? Absolutely no difference in recovery,
progress, gains, fat loss, or any other parameter you can come up
with. I'll also add that this isn't an n=1 experiment either. Every
single one of my clients has this kind of carbohydrate freedom in the
post-workout period, and everyone still makes significant,
uninterrupted progress. It also has no negative effect on fat loss,
regardless of how lean or not lean you are. You might think that once
you're lean and trying to get really lean that it'll make more of a
difference. I haven't found this to be the case at all as all my
competitor clients have this freedom as well, and it doesn't change
after they hit a certain bodyfat percentage. In the end, quantity
trumps quality for the most part.
I
realize this goes against the grain from much of what you may have
read over the years. I used to be the same way and always had some
kind of liquid carb or other basic carbohydrate post workout. But I
learned that it simply didn't matter either way provided I was eating
protein and carbohydrates after I trained. In fact, while I never use
liquid carbs anymore, I still quite often keep it simple and use
something like flavoured rice cakes, bagels, etc. But I don't have
to. I have more freedom than that. Another benefit I've found with
this inclusion into client programs is that it helps with overall
dietary adherence since people can have a little fun food every time
they workout if they so choose. An on-plan, guilt-free treat if you
will.
Like
I said, it makes no difference. I'd encourage you to experiment for
yourself. You'll quickly see it's more fun, and it makes no
difference. If you're one of those people that's taking in some
exotic post-workout product, ditch it, save some money and have a bit
of fun with your post-workout carbs. Ditch the BCAAs, ditch the
dextrose, maltodextrin, waxy maize, etc. Give it some time and I'd
welcome your feedback ... when you tell me I'm right.
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