My first personal trainer always reiterated something to me after every workout, “It’s time to eat! Remember, the lower, the slower, the better!”. Although, this comment could be referring to several things, some of which a dirty mind has already explored, it was meant to remind me of the glycemic index.
The glycemic index is a scale that classifies carbohydrates within foods in accordance to the increase in blood-sugar levels inside our bodies. The glycemic index scale is a rating from 1 to 100 which indicates how food effects the bloodstream at a measurement of 50 grams over the span of two hours. Carbohydrates that have a high index level break down faster than those with a lower index rating; in turn higher rated carbohydrates break down faster and release quicker into the bloodstream.
Carbohydrates are our main source of energy. Countless research has been done that indicates how carbohydrates impact our physical performance not to mention our physical appearance. Anytime you lift weights you will benefit from the workout provided that you eat two of the following things: protein and carbohydrates. So, when my trainer ordered me to follow the glycemic index with a snarl and a shaking fist, I often grabbed myself a protein shake consisting of 30 grams of whey protein and water, with some blueberries and strawberries within 5-10 minutes (but no later than one hour) after lifting weights. Unlike carbohydrates, protein should be digested as quickly as possible after you lift weights to help the growth of muscles. Therefore, it is best to avoid whole foods as a post-workout source of protein, but instead consume liquid protein.
There is one thing that you want to avoid directly after a workout and that is fat. The reason is simply that fat slows down the digestion process. Therefore, the carbohydrates required to restore your energy level and the protein required to stimulate and increase muscle growth will be negatively altered and will not be digested in the amount of time necessary to benefit from these foods. There are good fats out there that are a necessity to healthy living; Udo’s oil, olives, almonds, etc. I’m not referring to those fats as much as I’m referring to the glorified chocolate bars on the market that usually have “PROTEIN” written on their packages. Believe me, just read the content and see that they consist of as much fat and sugar as they do protein.
Be smart, be healthy and don’t waste your workout; make sure you eat the right foods and benefit from the hard work you put into yourself. After all, you deserve it.
