In case you missed it, 4 Points Health and Wellness had a pretty exciting Open House event this past weekend to give the community a chance to try out some classes and meet myself and all of our other fantastic practitioners. If you managed to stop by, a huge thank you to you, but if you didn’t make it, or you missed my presentation, then you’re in luck, because I’m going to give you the coles notes version, right now!
Saturday I got to speak about post workout nutrition, and what your body needs in order to refuel and recover after your sweat sesh.
When you exercise, you deplete your body’s glycogen stores (stored energy from glucose), and these stores need to be replenished. In addition to this, you also cause muscle tissue damage (protein catabolism) which needs to be repaired.
In order to replenish glycogen stores, your body needs carbohydrates, while protein is needed to repair and build muscle tissue. It is recommended that you consume protein and carbs in a ratio of 1:4 after you exercise. A good rule of thumb is to consume between 15 – 20 grams of protein, and to consume about 1 gram of carbohydrates per 1 kg of body weight (or about 0.5 grams per pound of body weight).
This may sound like a lot of carbs, but contrary to popular belief, carbs are not the enemy. They are your body’s (and you brain!!!) preferred fuel source, and you need them in order to perform optimally. You also need them in combination with protein to contribute to muscle hypertrophy (muscle growth). (more…)