NUTRITION AFTER WEIGHT TRAINING

BY: JOHN TYSON

Audience: College Athletes

THE RELATIONSHIP BETWEEN NUTRITION AND STRENGTH TRAINING

- Muscles are overloaded/broken down, causing small tears and damage.

- Muscles become healthier and stronger in response to stress

- Appropriate nutrition can significantly improve this response and adaptation process.

SIGNIFICANCE

Glycogen storage is the basis to :

- Muscle recovery, strength gains, and performance

- Less muscle fatigue, soreness

- More Range of Motion

Eating certain foods at certain times greatly improve:

- Glycogen formation and use

FUNCTION = RECOVERY

An ideal recovery meal :

High-glycemic carbohydrates and quality proteins

- 4:1 carb to protein ratio over

Once consumed,

- Transported to the bloodstream with the help of insulin

- To muscle cells

- Accessible for healing and recovery

TIME FRAME

Immediate Timing is essential

- Consume carbohydrates and proteins immediately after strength training has ceased

- Maximizes muscle recovery

- No longer than 45 minutes after

BENEFITS ARE PROVEN

The Journal of Physiology published a study done which had the following results:

Subjects who received a carbohydrate-protein mixture immediately after exercising were able to:

1.Increase their muscle size by 8 percent

2. Increase strength by 15%

PROTEIN IS NEEDED!

Essential for muscle repair and growth.

Anabolism- breaking down muscles to make them bigger/stronger

- Require good amount of amino acids which come from proteins

Two grams (0.07 oz.) of protein per kilo (2.2 lbs.) of body weight, spread evenly throughout the day.

FOODS THAT SUPPLY PROTEIN

CARBOHYDRATES

Carbohydrates = glucose

- Primary fuel when lifting

- Primary source of dietary fiber, vitamins and minerals

- Carbs are used first when strength training

SIMPLE CARBOHYDRATES

Sugars

High glycemic index

Better before lifting for quick energy

COMPLEX CARBOHYDRATES

Starchy Carbs

Better for health

Do not spike Insulin

FATS

Only consume enough fat for your daily requirements.

- 20 to 30 percent of total daily calorific intake.

Healthy fats : Omega-3 and omega-6 fats

- Plants, seeds, nuts and fish.

Bad fats: Saturated and trans fats

- linked to diseases such as coronary heart disease and diabetes.

VITAMINS/ MINERALS

Without vitamins and minerals

- Feel ill

- Fail to see results

- Hormone imbalances

Obtained from foods

- Multivitamins are recommended

RECOVERY BEVERAGES

A recommended substitute to food

- Consuming your recovery meal in liquid form can even increase its ability to be absorbed.

Make sure that it has a blend of

- Whey (protein), casein protein( slow release) and carbohydrates.

RECOMMENDED RECOVERY BEVERAGES

MilkGatorade

Canada's McMaster University found:

- both men and women who drank two glasses of skim milk after a strength-training workout developed more muscle and burned more fat than individuals who drank soy-based drinks or sports drinks

Extra-long workout lasting longer than an hour

Outside in the heat

Provide electrolytes that help you maintain proper fluid balance.

RECOMMENDED RECOVERY BEVERAGE

100% whey protein or Casein

Pre Workout

0 sugar

0 carbs

Healthy energy before strength training, and for energy after

No soy

Quick absorption for muscle growth and repair

MOST IMPORTANT

Water is free, easily accessible and perfect for fluid replenishment.

If you perform weightlifting routines that:1. significantly increase your heart rate2. have you pouring sweat-Replace fluid as it is lost by your body

HOW WATER AFFECTS PERFORMANCE AND GAINS

Consuming fluids directly affects blood volume-allows nutrients you to be transported more efficiently

DRI( Daily Recommended intake)Men – 13 glasses Women-9

Proper Workout Nutrition

Hard work

Recipe for success in the gym

IN CONCLUSION….