Should I have a protein shake after my workout? BETTER QUESTION: What, when & how much should I eat and drink to maximize gains from exercise? 1 2 Dr. Chalmers Principles discussed apply to: Aerobic Trainers Principles discussed apply to: All ages Resistance Trainers 3 4 U 1
Principles discussed apply to: Recreational Athletes But, athletes desiring extreme hypertrophy require additional information Elite Athletes 5 6 Lay a solid foundation Adults (CDC 2015): Fat: 20-35% calories (e.g., 27.5%) Protein: 10-35% calories (e.g., 22.5%) CHO: 45 65% (USDA) (e.g., 50%) http://sportmedbc.com/article/fueling-endurance-activity Chalmers prefers the Harvard variation of the federal government s MyPlate dietary guidelines The facts Eat and drink before exercise (http://sportmedbc.com/article/pre-exercise-nutrition ) Eat and drink during exercise if > approx 60 min After exercise In 15-60 minutes you should begin your recovery nutrition routine 7 8 U 2
PRE-exercise CHO & Protein Top off energy stores BEFORE exercise, maximize net protein anabolism For example. baked potato + cottage cheese filling + glass of milk baked beans on toast fruit salad with fruit-flavored yogurt Closer to Yogurt with 1/2 cup cereal exercise, Slice of toast with natural peanut butter faster to milk shake or fruit smoothie digest and fruit 1/2 energy bar absorb Closest to Energy gel 16-ounce sports drink exercise, More examples: CHO only (http://www.coreperformance.com/knowledge/nutrition/workout-nutrition.html, http://sportmedbc.com/article/carbohydrate-power-prime-fuelsustaining-energy-during-exercise, http://sportmedbc.com/article/fuel, http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/eating_before_exercise ) Carbohydrate loading prior to long endurance events is covered elsewhere (http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training2/carbohydrate_loading ) 9 The facts After exercise In 15-60 minutes begin your recovery nutrition routine Fluid replacement: 20-24 oz per pound lost during exercise Carbohydrate & protein consumption: minimal 2:1ratio carbohydrate to protein (the literature supports 2:1 to 4:1, depending upon intensity and duration) Carbohydrates Refuel, for glycogen recovery & to stimulate amino acid uptake (so don t consume just protein) 0.8-1.2 grams of carbohydrates per kilogram of body weight, as quickly as possible after your training session. Protein Rebuilds 0.3 to 0.4 grams of protein per kilogram of body weight, in your post-workout shake, meal or snack (http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html, http://sportmedbc.com/article/carbohydrate-power-prime-fuelsustaining-energy-during-exercise, http://www.gssiweb.com/articlesupload/2007723131031531.pdf ) Athletes need no more, or only slightly more, protein than non athletes. Protein needs are met in typical healthy diets. So, no need to emphasize protein intake. (http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much) 10 Example application 185 lb athlete needs 0.4 grams of protein per kilogram of body weight K.I.S.S. KEEP IT 1 chicken breast = 25 grams protein 16 ounces milk = 15 grams protein SIMPLE STUDENTS HOW MUCH MILK & CHICKEN TO CONSUME? 11 Avoid calculations and high costs of protein supplements Use easy to prepare WHOLE foods 12 U 3
POST-exercise CHO & Protein (red=no refrigeration) Yogurt with fruit and cereal Turkey sandwich with 20 ounces of juice or sports drink Pasta dish with at least a cup of cooked pasta and 3 ounces of your favorite protein Whole grain crackers and nut butter Beans and nuts Soy milk or rice milk Whole grain English muffin with peanut butter 2 slices whole wheat bread, 2 tbsp natural peanut butter, 1 medium banana, 6 oz chocolate milk Homemade peanut butter and banana drink using low fat milk 2 hard-boiled eggs, 2 slices of whole grain toast Hummus with whole grain pita chips, bread, or crackers Nut, raisin and cereal mix Cheese slice or peanut butter with an apple, orange or banana Lots of other ideas: (http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html, http://www.coreperformance.com/knowledge/nutrition/workout-nutrition.html, http://sportmedbc.com/article/got-chocolate-milk) POST-exercise CHO & Protein Tropical Smoothie 1 cup skim milk 1 cup ice 1/2 cup pineapple chunks (canned in own juice) 1 cup frozen strawberries 1 tsp Berry Burst Metamucil 1/2 cup low-fat cottage cheese Pumpkin Pie Smoothie 1 cup skim milk 1 cup ice 1/2 cup pumpkin pie filling 4 oz low-fat cottage cheese 1 tsp Metamucil (unflavored) 1/8 tsp cinnamon 1/8 tsp nutmeg Blueberry Banana Smoothie 10 oz vanilla soy milk 1 cup low-fat blueberry yogurt 1/2 cup frozen blueberries 1/2 banana 1 tsp Metamucil (unflavored) http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html 13 14 POST-exercise CHO & Protein K.I.S.S. POST-exercise CHO & Protein K.I.S.S. Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts. (http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html) Containing almost double the amount of carbohydrates and protein found in regular milk, includes fast-acting whey and slower-acting casein, which together supply a lasting source of protein, and replenishes the electrolytes sodium and potassium lost through sweat. (http://sportmedbc.com/article/got-chocolatemilk ) Cereal and non-fat milk is as good as a commercially-available sports drink in initiating post-exercise muscle recovery. (http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html) An optimal post-exercise nutrition regimen is fundamental for ensuring recovery. Chocolate milk has become an affordable recovery beverage for many athletes, taking the place of more expensive commercially available recovery beverages. Low-fat chocolate milk consists of a 4:1 carbohydrate:protein ratio (similar to many commercial recovery beverages) and provides fluids and sodium to aid in post-workout recovery. Consuming chocolate milk (1.0-1.5 g kg(-1) h(-1)) immediately after exercise and again at 2 h postexercise appears to be optimal for exercise recovery and may attenuate indices of muscle damage. Future research should examine the optimal amount, timing, and frequency of ingestion of chocolate milk on postexercise recovery measures including performance, indices of muscle damage, and muscle glycogen resynthesis. Pritchett K, Pritchett R., Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. 2013;59:127-34. doi: 10.1159/000341954 15 16 U 4
POST-exercise CHO & Protein, K.I.S.S. Sweat is produced during exercise to help dissipate some of the extra heat produced due to an increase in metabolic rate. Inadequate drink ingestion during exercise means athletes finish exercise hypohydrated and when the time between exercise bouts is short, effective rehydration strategies will be necessary to prevent subsequent performance impairment. For complete rehydration, drink volume must be sufficient to replace sweat losses as well as the additional water losses during recovery. Once a sufficient volume of drink is ingested it is the drink composition that dictates the rehydration success of the drink. It is well known that addition of sodium and some other nutrients to rehydration drinks enhances fluid balance restoration after exercise, but the effects of milk proteins have been less well documented. Skimmed milk is an effective post-exercise rehydration solution and enhances the restoration of fluid balance after exercise-induced dehydration to a greater extent than a carbohydrate-electrolyte sports drink. Whilst there are a number of factors in skimmed milk that might be responsible for this enhancement of rehydration, it appears that some of the effect is due to the milk protein, as milk protein has been shown to be more effective for post-exercise rehydration than an isoenergetic amount of carbohydrate. Whilst the effects of whey protein on post-exercise rehydration are equivocal, whey protein addition to a carbohydrate-electrolyte rehydration solution certainly does not impair rehydration. Therefore, in situations where protein ingestion after exercise might be advantageous for the athlete, this protein might also enhance restoration of fluid balance. James L., Milk protein and the restoration of fluid balance after exercise. Med Sport Sci. 2013;59:120-6. doi: 10.1159/000341958 Fluid needs Replace 20-24 oz per pound lost during exercise. If you weigh less than you did before exercise, you did not meet your fluid need during that session. OR Monitor the amount and color of your urine. If you are excreting a large amount of light-colored urine, you re probably hydrated. If it is dark and being produced in smaller amounts, you are probably dehydrated. (http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html) 17 18 Fluid needs- during exercise Water is fine for shorter durations, and in everyday life. When competing or training with extreme exertion, hydrate with products that replenish electrolytes and carbohydrates. Sports drinks are most valuable for athletes competing in prolonged (>60-90 min), intense activity to replace sugars & electrolyes (sodium & potassium) immediately. A lower-calorie sports drink is a good choice for anyone not doing extreme exertion. Also consider: Water + CHO containing foods (e.g., Banana & fig newtons). Fruit juice is poor (sugar is too concentrated and slows CHO absorption) (http://www.coreperformance.com/knowledge/nutrition/hydration.html, http://sportmedbc.com/article/fluid-first-hydration-sports, http://sportmedbc.com/article/fuel, http://sportmedbc.com/article/sports-drinks-and-athletic-performance) Fluid needs A lack of water is dangerous. In extreme instances, athletes have suffered heat stroke and even died from dehydration. So drink some BEFORE, DURING, & AFTER exercise BUT DON T OVERDO IT (http://sportmedbc.com/article/hydratingactivity, http://sportmedbc.com/article/fluid-first-hydration-sports) It s also possible to go overboard with hydration. Hyponatremia, also known as water intoxication, is a potentially fatal condition experienced by endurance athletes who over-hydrate with water. (http://www.coreperformance.com/knowledge/nutrition/hydration.html) 19 20 U 5
What about different types of PROTEIN? If you choose to buy protein supplements (rather than use cheaper whole food sources) Whey vs Casein Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption: Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session. Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation. Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscleprotein degradation. (http://www.coreperformance.com/knowledge/nutrition/protein.html ) If you choose to buy protein supplements (rather than use whole food sources) Examples: Fruit Juice with a scoop of whey protein 1/2cup orange juice + 1 cup water + 1 scoop whey protein 8 ounce smoothie vanilla whey protein, berries, a little orange juice and ice Orange Cream Smoothie 1 cup vanilla soy milk 1 cup ice 1 packet Orange flavored Metamucil 1 scoop vanilla whey protein 1 medium pealed orange 8 oz 100% Orange Juice http://www.coreperformance.com/knowledge/nutrition/recovery-nutrition.html Remember: chocolate milk, and some other whole food sources, contain both whey & casein protein 21 22 If you choose to buy protein supplements (rather than use whole food sources) If you can't plan a protein & CHO snack immediately post-workout, ready-to-drink shakes are a higher cost, convenient, alternative. Men should be cautious about consuming high amounts of dairy products to obtain protein American Cancer Society: Several studies have found that diets high in calcium may raise prostate cancer risk. Dairy foods may also increase risk. It may be sensible to not get too much calcium in the diet. http://www.cancer.org/healthy/eathealthygetactive/acsguidelinesonphysicalactivityforcancerpre vention/acs-guidelines-on-nutrition-and-physical-activity-for-cancer-prevention-dietand-activity 23 24 U 6
2 nd caution. In vitro (in lab tests) sport drinks are very damaging to teeth enamel. SO use them only when needed, don t drink them like water through the day Evaluate based on lesson von Fraunhofer JA, Rogers MM. Effects of sports drinks and other beverages on dental enamel. Gen Dent. 2005 Jan-Feb;53(1):28-31. 25 CoombesJS. Sports drinks and dental erosion. Am J Dent. 2005 Apr;18(2):101-4. 26 Evaluate based on lesson Evaluate based on lesson + 425 mg potassium 27 28 U 7
Evaluate based on lesson Excellent sources for more information + 425 mg potassium http://www.ausport.gov.au/ais/nutrition/factsheets http://www.coreperformance.com/knowledge/nutri tion/ total carbohydrate includes sugar, complex carbohydrate and fiber http://sportmedbc.com/library 29 30 U 8