I often get asked about what my take is on workout nutrition and how to implement it. As I believe strongly in the method (it can transform athletes recovery and performance) I thought I would share an article I wrote on the subject. In it I cover what to take and when plus the principles behind the method.
Enjoy and let me know what you think!
Workout Nutrition
Workout
nutrition has always been a hot topic for discussion. Everyone wants to know
what to take and when so that they will maximise their gains under the bar and
on the mat.
There
is a general consensus that taking some sort of fast acting carbs (simple
sugars) and protein straight after training, possibly some branched chain amino
acids (BCAAs) during. This has worked for athletes for a long time.
What
if I told you it was flat out wrong? Ok, maybe not wrong but simply mis
informed. What if there was a better way that you could literally
transform your training sessions and feel like a different athlete?
Now
that I have your attention, I’ll talk a little about this concept. However
firstly, I must say that I have no data to back up this theory. Only my own
research and my own work with top level athletes and the results they achieved.
If you want to try something a little different that could literally
transform your training, then read on.
Firstly
I’m going to assume that 95% percent of you are taking in a mix of protein and
carbs in sort of post workout drink. So lets talk about that. Most of you are
going to be using a whey protein (most probably an isolate) and a fast acting
carbohydrate (such as dextrose or waxy maize), now lets say that you are
incredibly organised and have the shake made up to drink as soon as you finish
your last rep or set foot off the mat. Now this is what just about every single
article and publication will tell you to do. But why are you doing this?
Seriously. This is the single question you should be able to answer about your
training and nutrition. To answer my own question, the reason that most people
drink a post workout drink is to get nutrients into their body (any therefore
blood stream, thus muscles) as quickly as possible. After exercise of a
strenuous nature your body is crying out for nutrients to repair the damage
that you have done to it (such as breaking down muscle fibres and depleting
glycogen stores).
So
why would you specifically take protein and a fast acting carb straight after
training? Well firstly, after training your body requires a nutrient to rebuild
muscle (protein) so this makes sense. However lets say you have a very high
quality whey isolate, this means that it will take about 25-30 mins just for it
to be digested and enter your muscles. 30 MINUTES!! So basically when you have
a massive anabolic window to repair and grow, your muscles are just hanging
around waiting for nutrients after they have been broken down (also known as
catabolism). This is why people add the fast acting carb.
What
happens when you ingest a fast acting carb (basically simple sugar) is your
body produces a fantastic little hormone called insulin. What insulin basically
does is to help shuttle nutrients to muscles and organs when released in the
right amounts. This means that in theory when you drink your post workout shake
your insulin spikes, the amino acids that your body has derived from the protein
(muscle building blocks) is shuttled to your muscles and anabolism can occur.
Great in theory right? Mission accomplished. Well not quite.
The
problem is two fold really. The first is that still this process isn’t that
quick and the second is that as soon as you take in a fast acting carb you kill
your GH level. What is GH I hear you cry?! GH stands for growth hormone (the
lovely, amazing hormone that is responsible for growth in the human body). So
you spend all this time getting your GH level up by training, then kill it off!
So now, as you can see, the typical way of looking at workout nutrition is far
from optimal.
So
what would be optimal?
Well,
you want to take in protein and branch chain amino acids, carbs to fuel your
workouts, spike insulin so that all these goodies are available to the body in
the blood stream, and do it all without killing off your GH level. Sounds
tricky right? Well good old Mike is here to help. Below I am going to out line
a rough guide on how to supplement a training session. This is based on a 170
pound fighter that is in good shape (visible abs and no love handles). If this
doesn’t sound like you, then you can tailor the basic idea to fit all
situations but as always, I recommend seeking the help of a professional.
The
supplements that I am going to recommend for this are all available through MyProtein. I believe their products
are ideal for this (others are available from other companies if you follow the
stated guidelines). I will say that the products that I am recommending are not
being used in the prescribed manor from MyProtein. MyProtein provide their own instructions
on how to use their products and again, have no link to myself at this present
moment in time.
OK,
so what is the plan? This is to be used on a single training session per day.
It can be tailored to a twice a day regime but again, consult someone who knows
what they are talking about.
·
30 mins before training – 1 serving MyProtein Karb-olyn, 10-20g BCAA
·
During training – 10-20g BCAA in 2
litres of water (sip through out)
·
30-60 mins after training have a solid meal with
protein and carbs (no fat).
There
you go. This ensures that you have good quality carbs and aminos available for
a great training session plus maximising your GH out put. Give it a try for a
few weeks and see what results you gain. I’m not kidding when high level
athletes have used the term ‘Super human’.
Who
wouldn’t what to be super human…
Stay
healthy.
Mike
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