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The Optimum Post Workout Meal

Posted by: lionel on Jan 29, 2011

Tagged in: meals

As a fitness professional and sports nutritionist, what never fails to intrigue is the fact that I've always found it  strange why people don't give much thought to what they put in their bodies after they have finished their workout...which is a real pity.

Just think about it using another analogy - these same people will go to great lengths to make sure their car gets its fill of the right type of petrol fuel for their cars and do the regular oil maintenance check every couple  of thousand miles.

Yet ironically, when it comes to their own bodies, most never give a second thought to what they fuel it with! This is so sad.

If you don't nourish the holy temple that is your body, then how do you expect it to produce good results in terms of muscle growth? Especially after an intense workout.

Ask yourself what's the point of exercising so hard, huffing and puffing away even for some, if you're not going to provide your body with the proper nutrition so you achieve optimal results?

Do not worry if you are still unsure of what to eat as I have done your homework for you by listing the essentials that you will need to incorporate into your post workout meal.

Water

Drink plenty of water and be well hydrated before, during, and after each exercise bout to maximise performance and ensure an optimal hormonal response. It doesn't take rocket science for you to remember you just perspired after that intense workout and probably am now wearing a sweat soaked T-shirt now.

Proteins

As the word suggests, proteins are the building blocks and are responsible for all the repair works that take place inside our body. In short, proteins help us repair the muscle fibers which we have torn earlier during the workout, thus making them stronger and ready for the next 'shock'.

Omit your proteins and your muscles will be in a constant breakdown state. Personally, I would choose liquid proteins (think protein shake) over solid proteins (from food) as liquid calories are more convenient and allow you to optimize your post-workout window (which should be 30 minutes from the end of your workout).

Carbohydrates

Yes, much as the word has now been banished from some people's vocabulary (all thanks to the Atkins Diet et al), you really still need carbohydrates after your workout.

Carbohydrates will be used by your body to restore muscle glycogen. Should your post workout meal leave out carbohydrates, your body may then break down muscle tissue for this same purpose instead...which is not your sole aim, is it?

According to research done by scientists, the best ratio of carbohydrates to proteins is 2:1. This means for every 2 or more grams of carbs, you should also take in 1 gram of complete protein containing essential amino acids. This ratio has been shown to be best or maximizing glycogen replenishment in addition to stimulating protein repair.

Fats

Forget about ingesting any fats post-workout. Fats slow down the carbohydrate and protein absorption, and minimize the anabolic effects of insulin.
 
 
So now that you know the importance of the ingredients that make up a great post-workout meal, here's why eating the right foods after your workout is a must as they will:

- Properly refuel your muscle glycogen levels
- Repair of your damaged muscle protein
- Keep your blood glucose levels steady
- Strengthen your immune system
- Balance your body water level
- Increase fat loss and muscle growth

Click below to view some of 3 of my personal all-time favourite post-workout meals.
 

2. Chicken Breast Meat, Brown Rice & Spinach

organic brown rice img

3. Chicken Breast Kway Teow Soup

kway teow soup with chicken breast meat img

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Serving Sizes

Posted by: lionel on May 11, 2010

Tagged in: meals

Have you ever been buffled by the serving sizes you see in cooking recipes? If you have, you are not alone! Now fret not as I've picked up some useful tips from Mum. And now I'm sharing them with everybody. Now put your fists, palms and thumbs to good use :)

Look no further to find the hand measurement equivalents of the serving sizes you see.

1 cup = 1 fist 
1/2 cup = 1/2 fist 
3 ounces = 1 palm 
1 tsp = 1 thumb tips 
1 tbsp =2 thumb tips 

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Breakfast Is The Mother Of All Meals

Posted by: lionel on Dec 16, 2009

Tagged in: meals

Forget about sleeping in late. Forget about the two-in-one meal of the century which they term ‘brunch’. Let me tell you the truth that of all the meals you should have, breakfast is the mother of them all. Yet sadly, many people choose to neglect breakfast or skip it entirely because of their busy schedules.

It’s time to wake up to reality! According to a survey done by the Asian Food Information Centre (AFIC), one in five people eat breakfast in Hong Kong, while in Philippines, the number is one to four. Closer to home, only ten per cent of Singaporeans and Malaysians skip breakfast.

Eating breakfast helps you start your day right. You need to consider that you have not had anything for the last six to eight hours while in sleep mode. Your starved body needs nourishment in the form of food to boost the fuel engine first thing in the morning in order to meet the many challenges in the entire day. You cannot fight a battle and win convincingly if your troops are weak and malnourished. You cannot think strategically and focus on your activities if your tummy is growling away. You cannot grow if your hunger pangs lead to your body feeding on your hard gained muscles in starvation mode.

Over and above them all, breakfast helps you lay the foundation for life-long health benefits. In a study done by the Northwestern University's Feinberg School of Medicine in Chicago, the results showed that people who ate breakfast had a 35 to 50 per cent lower rate of insulin resistance compared to those who skipped the meal. Insulin resistance is a marker for diabetes and heart disease.

From what I have observed, a hearty energy boosting morning meal can help you lose weight! This is absolutely true as people who skip breakfast often think they are cutting calories. But what they fail to realise is that by late morning or lunch, the same person starts feeling starved. People who skip breakfast naturally replacing calories during the day with incessant nibbling and this often leads to bingeing at lunch and dinner. Without any doubt, skipping breakfast is not the way to go to lose weight. Insistent people are only setting themselves up for failure and further misery. 

When you eat your breakfast regularly, you have developed a good habit. This almost always translates into other good habits such as starting to exercise regularly. 

Breakfasts need not be an elaborate affair. In fact, the simpler the better. What is most important is you must enjoy your breakfast as it fills you up slowly and preps you for the entire day. When you start right, the whole day is right. Here's how to prepare a simple yet flavourlicious energy boosting morning meal rich in fibre, proteins and complex carbohydrates. Enjoy!

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