What’s
the best post workout meal? Not Pop Tarts!
If you've read any of my other articles you've probably realized by now that I definitely take the "geeky" approach to training. In today’s article I want to explain the science behind post workout supplementation, its importance, and to examine some commonly practiced methods.
"Bro-Science" has come up with all sorts of crazy post workout methods. Some of the ones that I've heard of that don't make very much sense to me are chocolate milk, oats and whey, snickers bars and whey, donuts and milk, and what seems to be the most ridiculous to me is the infamous Pop Tart and whey. The Pop Tart method seems to be a mid-west thing. I've never heard of it in all my years in California, but it is routinely practiced here in the Mile High city.
So,
if you burn more calories than you consume you will lose weight. It’s simple isn’t it? You’ve worked out through a complex formula, a simple multiplication or perhaps even trial and error that you need to consume ‘x’ amount of calories to maintain your weight. These calories will come from protein and carbohydrates, each providing 4 calories per gram, and fats providing 9 calories per gram. So irrespective of the balance of these macronutrients, as long as the total number of calories consumed hits your maintenance level, you will maintain your weight. If it is below your maintenance level you will lose weight and if it is above it you will gain weight. Right? Well not exactly…
Want
to hear a secret? Can you be trusted? No seriously, can you keep a secret? Ok, here goes. Grocery stores are a rip-off! Let me restate that. Grocery stores are a HUGE friggin’ rip-off.
Well maybe this isn’t a surprise to you but it certainly was to me after doing a little comparison shopping between my local grocer, a big box warehouse club and a “food service” store. I did my comparison shopping because I was spending money hand-over-fist to support my diet while shopping at a local grocery store. If your diet is anything like mine then you’re consuming “large” amounts of foods and can benefit from a couple of tips to save a few bucks.
Out
of all the crazy diets there are these days, the “contest prep” diet is without a doubt the most restricted in terms of food selection. One thing I’ve never understood is why does it have to be so restricted? Does a smaller selection of foods equal better results or is it just plain torture given to the extremely dedicated by trainers passing down nutrition plans generation after generation?
As
the 2013 season takes off in full force many competitors are focused predominantly on their pre-contest diets and show line-ups. With the focus and determination to bring the best physique to the stage many lose sight of the overall goal. I would hope, for the most part, the reason why we all compete is to live a healthier and happier lifestyle. As the season rolls on, many competitors diet for extended periods of time and hit the stage just to find themselves binge drinking and eating everything and anything in sight. In many instances, those who are done competing for the season often continue these habits throughout their “bulking stage.” Similarly, I see competitors who intend to compete in other upcoming shows participating in the same festivities. Although celebration is surely deserved, the time period following a competition is just as important as the weeks leading to the big day. This brings me to the concept of reverse dieting.
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and time again that conversation seems to come up about how “eating healthy” cost so much and that’s why I can’t afford to “diet” or eat clean. Eating healthy does not have to break the bank if you follow a few simple rules. Yes that 99 cent burger or 4.99 value meal may sound intriguing but truth be told if done right, if you break it down dollar per dollar you could spend the exact or even less amount of money eating healthy as opposed to going out or eating fast food. Try a couple of these ideas and see for yourself.
If
you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:
Research
consistently shows that nutritional logging is one of the best ways to take control of one’s body weight and body composition. As a personal trainer/Boot Camp instructor, I have seen first-hand that the clients who make the effort to log get the best results! I’ve personally kept a food log for many years and I have found that maintaining or cutting is much easier since the log allows me to analyze my nutritional intake and make specific adjustments accordingly.
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