Post Workout Snack.... The Skinny on Protein-Carbs
Tuesday, February 19, 2013
Sooo... this was really bothering me today and after discussing it with my dietitian and learning about it in my readings this week for class... I thought i would set the record straight!
Fitness exports say when you finish your workout it is best to have a snack right after to refuel! ---- CORRECT!
The also say that you should make the snack a protein snack! --- CORRECT YET WRONG!
Think of this... When you exercise you are burning ENERGY....
Energy in its basic form is GLUCOSE... GLUCOSE is Simple Sugar Carbohydrate!
Glucose a monoscccharide molecule and is present in all Disaccharies like Table Sguar (Glucose and Fructose), Malt Sugar (Glucose and Glucose) and Lactose (Milk Sugar) - Glucose and Galactose...
So.... your body has now lowered considerably its blood sugars and has lost fuel`d carbs from the workout!!! by giving yourself a protein boost you are helping the muscles recover and providing normal body function support for sure but you are not helping the natural loss of fuel or drop in sugars....diabetic or NOT!
So whats the key......
A Carb-Protien Snack!!! - The Key is to have a carb with protein balance in the snack...
about 8-15net carbs depending on the length and intensity of the workout with a good protein source!
1. A Glass of Milk or Soy Milk!
2. Greek Yogurt serving!
2. Protein Shake with Berries or other Fresh Fruit added!
3. A few Whole Grain Crackers and Cheese
Remeber that when adding the protein and possibly fiber to the carb source you are lowering the Glycemic Impact of the carb by reducing the overall spike in natural blood sugars a 4.0 jump becomes a 1.3 jump and reducing the rollercoaster effect of the carb from a quick drop within 30mins after (by just having a peice of fruit or dessert alone) to up to a 3 hour slow downward incline into normal range! making the rollercoaster ride alot more smooth and easy!
Enjoy your workouts!!!