WHAT TO EAT POST-WORKOUT (Weight-Lifting) & WHY

What to Eat

I recommend carbohydrates in the form of simple sugars and a fat-free whey protein shake immediately following workouts.

What Carbohydrates are Best

This is the only time of day that I personally recommend consuming simple sugar, so take advantage of it! When I say simple sugar, I mean Maltodextrin!

Why Maltodextrin is the Best

Maltodextrin, also known as corn-starch, spikes blood sugar levels! It ranks 100 on the Glycemic index (GI). After a workout, the body is left stripped of fuel and needs to restore muscle glycogen. Spiking blood sugar levels with starchy carbohydrates, such as maltodextrin, will enhance the ability of muscles to absorb whatever nutrients (proteins) are digested immediately after the sugar spike. If the body does not receive carbohydrates post-workout, the body may break down muscle tissue rather than restore it.

Maltodextrin is absorbed as rapidly as glucose. When used post-workout, it allows more carbohydrates to transport out of the small intestine and be absorbed into the blood. This increase in carbohydrate transport aids a greater absorption rate of water into the bloodstream. Maltodextrin allows for faster energy uptake and hydration.

I recommend 40 grams of Maltodextrin for women and 50 grams for men post-workout. My favorite product is called “Carbo Gain” by “Now Sports”

Alternatives to Maltodextrin

If you are seeking an easier alternative to traditional techniques of muscular development, then try option number two: Find a high-glycemic sports drink that is fiber-free and pound it just after your workout and before your protein shake.

Carbohydrates to Avoid

Avoid whole foods, complex carbohydrates, or anything containing fiber because they will slow the digestive process during a time when it is most beneficial to speed digestion up.

What Protein is Best

I recommend using a fat-free whey protein powder (mixed with water) immediately following the consumption of maltodextrin.

Why Whey is the Best

Whey protein is the ideal source of post workout protein because it is the fastest-digesting protein available and because the body digests liquids faster than solid foods. Muscles are stripped down of protein during exercise and need to be replenished quickly in order to grow. Although egg whites, chicken, and tuna are my main sources of protein, they are also whole foods. Unfortunately, whole foods take a few hours to digest. I suggest 20-30 grams of whey protein for women and 25-50 grams for men immediately following maltodextrin post-workout.

My favorite product is “Evopro” (chocolate flavor) by “Cytosport.” This is one of the few proteins that contains L-Glutamine peptides. Glutamine speeds up the process of muscular recovery.

Why Avoid Fat Post-Workout

Like fiber, fat slows digestion of protein and carbohydrates during a time when it is most beneficial to speed the process up. Exercise depletes muscles of glycogen. The right combination of carbohydrates and proteins will allow depleted muscles to restore glycogen quickly, but fats will interrupt and slow down the absorption of protein and carbohydrates. Therefore, fats will delay muscle recovery.