Choosing the right post-workout nutrition

– Hey, what’s up guys? I am Rob Riches and in the kitchen today, I’ll be talking about; choosing the best, post-workout supplementation. Everything you need to
know, from how much protein, what types of carbohydrates, how much and when you should eat it. This is all filmed for and as always you can
find out more information in a full-blown article
over on their website. (techno music) Okay, so the first question here is; why is your post-workout
nutrition that much different from your other meals throughout the day? Comes down to one simple thing, speed. You see, when you work out,
we create these micro-tears in the muscle fibres. I know that might not sound too desirable but it is necessary if
you’re looking to build size, improve muscle strength and
get a little bit bigger. Think of it like this,
your muscles are kind of like a bridge over water. Every time you work out, it’s
as though you’re breaking down this bridge, just a little bit. What happens when you finish your workout with proper nutrition and
the right amount of rest and recovery, your body
starts to rebuild this bridge or in your case, the muscles. A little bit stronger, a
little bit bigger than before and if you keep this up, this
is where you start to see an increase in muscle size and strength. Now the actual term, when
it comes to weight training is protein breakdown so
there’s three factors here. When you’re in the gym,
you’re depleting muscle of it’s energy, glycogen. Almost as soon as you’ve left
the gym, your body starts a process called protein breakdown. It starts breaking down all
of the old protein fibres and waiting for nutrition
coming in the form of food and supplementation
through our blood vessels. Now, in order for that to
happen, we need the right type of protein and carbohydrates
at the right quantities and we’ll talk about that right now. Let’s start thing off with protein. Why have a protein shake
as opposed to just waiting for a normal meal when you get back home, good chicken or eggs? Well, it really comes down
to the bio-availability of that protein, this is referred to as BV and you’ll start to hear more of this when you consider different types of proteins and protein powders, in particular. Now, eggs have a fantastic BV. They’re actually the
standard at a hundred. Meaning all of the protein
is available for the body but through eating it,
it takes time for a body to digest, break down those
nutrients and absorb it, getting it into the
bloodstream and to our muscles. This is where protein
shakes really come in handy. Now, there’s different types of protein. Really, this falls into
three common types. We have protein
concentrate, protein isolate and a hydrolyzed protein and
all of these, come down to how much they’ve been filtered
and how quickly they can be digested, absorbed into your body. Now, there’s another video
that I’ve just filmed recently, talking about different types
of proteins, check that out, you can find out more about
the milk protein, whey casein against some of the more wider variety of plant-based proteins now,
it’s a really good video. Now, I’ve always grown up
knowing that the rule of thumb is about 20 to 25 grammes,
minimum protein that we need, post-workout for it to be effective. However, a new study just
last year, showed that that’s as much 40 grammes of
protein and bearing in mind, that it’s not necessarily
based on the trainer’s size. Whether you’re small or
if you’re big you need that much more protein,
it’s just 40 grammes. 40 grammes or about two scoops of protein is the most that you need. Any extra than that is
really just going to a waste and it’s more of that the
intensity of the training. How hard you work and commit
yourself during that session that will then basically
qualify how much of that protein is gonna be used up. So that’s 30 to 40 grammes of
protein following your workout. I’ll get on to carbohydrates in a second but I just wanna talk about
the window of opportunity. The anabolic window that often,
we refer to as the timeframe where your body is most
primed for these nutrients, following the gym workout. Let’s talk about that for a second. What does this really mean? Well, I mentioned in the
beginning of this video that when you’re
exercising you’re depleting your muscles of glycogen. You’re also creating
micro-tears in the muscle fibres due to overloading them with weight. Now, those are both necessary
things that we want. What we need to happen
after that is to get the right quality of
nutrition into our body but also have it absorbed
into the bloodstream quickly. Again, blood is the
carrier system that takes those nutrients to our
muscles and it’s how quickly we can get the right nutrients
there that will really enable you to make the best of your training. So the anabolic window is
anywhere from one to two hours, timeframe almost immediately
from leaving the gym. How I like to do my
post-workout is have some, fast-acting protein and
carbohydrates in a liquid form that I have immediately following the gym. Literally, as I’m walking out the gym. Then about 40 minutes to an hour later, I’ll eat a smaller meal. Therefore, my body is
getting a nice steady stream of high quality protein,
glycogen getting into the muscle and then a more solid meal
that I can digest and absorb at a slower rate, so I’m really optimising that anabolic window
within that timeframe. So let’s talk about carbohydrates now. I have a range of different
carbohydrates here. Protein, relatively simple. Choose a good whey protein
or a plant-based protein. Take 40 grammes, two scoops,
mix it with water, you’re done, with carbohydrates, there’s
still a lot of people on the fence, I find, as
to how much carbohydrates, whether they should include
carbohydrates and what type? Well, we’ll break that down now. Carbohydrates are nothing
more than sugar, glucose, once they’re broken down into the body. However, not all carbohydrate
is created equal. So let’s have a look at the
different types of carbohydrates and from there, we can start
to isolate and identify which carbohydrate and
how much is best to go with your protein post-workout. Now, I’m gonna start with a single-sugar-molecule-carbohydrate
otherwise known as monosaccharide. Now this, there’s two
different categories. One, we have fructose,
something like fruit which you might think is
a great pairing to go with our protein but know the
fruit sugar, fructose only has a GI rating of 25,
that’s the glycemic index which really rates how much of
that sugar, the carbohydrate is broken down and absorbed by the body and is based on a 50 gramme
survey so with banana, you’re only gonna get 25%
of that 50 grammes of sugar. That’s not ideal, so fruit
in general, is not gonna be your highest priority when it
comes to post-workout carbs. The other type of
monosaccharide that we have is glucose itself. Now, here you can see a sample of glucose. You can get a lot of
these from your supplement or sports stores and they
are found in a lot of these post-workout or
intra-energy drinks as well. Now glucose ranked 100
on the glycemic index. So you got 100 and a banana. Alright, so these are our single-sugar-molecule-monosaccharides. Let’s have a look at the disaccharides, the two-sugar-molecules
and with this we have, two different forms. We have sucrose, otherwise
known as good old fashioned, table sugar which itself
ranked 65 in the glycemic index so better than fruit like
a banana although still not as high as dextrose itself and milk as well. I know a lot of people
think of milk as protein with some fats but it also
is pretty high in sugar, milk sugar, lactose, which is that; double-banded sugar molecule. This ranks about 43 on the glycemic index and as you’ll find out
towards the end of the video, really is not that ideal
when it comes to fulfilling your protein or your sugar
needs so what is good? What we have… The other end of the
spectrum which is more of the long-chain the complex carbohydrates. Now for this, maltodextrin
is probably our top source, ranked a little bit higher
on the glycemic index. In fact, even higher than our dextrose and it doesn’t require quite as long time for the gastric emptying. How quickly it gets from
our gut into the liver or directly into the bloodstream so this is a higher glycemic index but
what most people do actually is combine the two; a
50-50 ratio of dextrose, maltodextrin therefore, you’re
gonna get an immediate rush of glucose into the
system but not too high. It’s gonna be a nice steady increase and the next question that
we come on to is, how much? We already know that we need
about 40 grammes of protein so how much sugar, how much
carbohydrates do we need in our post-workout shake? Well, the equation is pretty simple. You look at one end of the
scale being, if you’re focusing on getting lean, maybe
shedding some body-fat. It’s about .25 per
pound of lean body mass. I’ll get to the workings out in a minute. If you consider getting
bigger, you wanna push more towards the end of the
spectrum, it’s about .5 so twice as much. 0.5 grammes of whichever concoction, carbohydrate you go for per
pound of lean body mass. Now, to give you an
example, let’s take someone about my weight, 180 pounds,
a typical body composition of about 16% body fat and
if we’re looking to go towards the higher end of the spectrum, prop in a little bit
more lean muscle mass, that’s gonna be .5 times
your lean body mass. Now minus 16% gives you about 151 pounds of lean body mass, multiply
that by the equation, .5 0.5 times your lean body
mass, you’re looking at just over 75 grammes of sugar. Which, for me, is about a
quarter of my daily carb intake which is about right. The equation, however you look at it, always comes back to about one quarter of your total carbohydrate
intake for the day, focused just on your post-workout and that pretty much
wraps up the end of our, protein-carbohydrate
discussion on this video. How much and what type? I’d say, a good, lean 40
grammes of protein powder. Whether you get that
from a hydrolyzed whey or concoction of plant
proteins combined with, anywhere from 40 up to
70 or 80 grammes of, and I’d say, an even mixture
of maltodextrin and dextrose to supply your body with
the simple sugars it needs but not too quickly, what
that would do is affect your insulin level and
that actually helps as a shuttle or a carrier to
transport those amino-acids into your muscles quicker. Before we end this video,
there is one other thing that I’d like to add to this concoction of post-workout supplements and that is, branched-chain amino-acids,
glutamine and creatine. If your goal, especially,
is to maximise your strength and improve upon your lean muscle mass, adding in some BCAAs to this
mixture, anywhere from five to seven grammes, especially
even a little bit extra lucine. You see, you may seem to think about branched-chain amino acids
is that they’re metabolised in the muscle rather than
the liver so adding them into your post-workout shake
and even sipping on them during your workout after
the first 30 or 45 minutes, that’s effectively fuel for those muscles so BCAAs, especially lucine also creatine, it helps with that strength
gain five to 10 grammes and also glutamine about
three to five grammes in there as well and there you have it, the perfect post-workout nutrition, 40 and 75 grammes of protein
and carbs and then you have a smaller solid meal about an
hour later once you get home. Give it a try, check out the full article and see everything I wrote
about including different sugar molecule types and
the rate at which protein is absorbed over my article
at if you haven’t already do,
subscribe to our channel, like, leave a comment, we’ll
get back and try and carry on some more of these questions
over to next month’s video and I’ll see you guys then, take care. Bye bye.

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