What is proper PWO nutrition???
I recently received a PM regarding this topic and wanted to post a brief informative piece on it so here goes.
This is a good question that warrants review because too many amateur bb’ers approach this aspect of training either haphazardly or not at all. Even though many of you know the basics of a PWO meal, you've probably never really investigated it thoroughly or adhered to what you know on a regular basis. The more astute members are probably already questioning the efficacy of a comprehensive (one-size-fits-all) PWO meal in light of the possible diversity of various workouts, and although this is true, this information focuses on all muscle-taxing weight training sessions which often includes some cardio (warm-up, cool-down, or both).
Firstly, there are four acute effects of working out that your recovery strategy needs to address:
- Depletion of water and electrolytes
- Depletion of stored muscle glycogen (an important energy fuel)
- Muscle soreness
- Muscle-protein breakdown
The faster you respond to these effects, the more quickly your body will return to homeostasis following the workout, and the more prepared it’ll be for the next one.
Sensible PWO nutrition will help address all four of these issues. To rehydrate and replenish electrolytes (sodium, magnesium and potassium, which are essential for a host of bodily processes), ingest a sports drink immediately after the work out. You can restock muscle glycogen by consuming drinks or foods that are rich in high-glycemic (i.e. fast-acting) carbohydrates such as orange juice, a banana or the perennial favorite bowl of Cheerios.
As many of you know muscle-protein breakdown is caused primarily by microscopic tears in muscle fibers/protein filaments, and by oxidative stress. Treat the former by taking in some protein after training, and the latter by getting antioxidants/anti-inflammatory vitamins namely, C and E in your system.
Remember that fat (even EFAs) slow the flow of nutrients into the bloodstream, so pass on the urge to indulge figuring it won’t matter during this depleted state. Over the years, solid research has shown that eating more than one gram of protein for every four grams of carbs will inhibit gastric emptying and thereby delay recovery. Such data effectively subverts the conventional high or all protein PWO habits practiced by many which effectively stalls absorption. So the ideal combination for fast and full absorption is a 4 to 1 ratio of carbohydrates to proteins. Although I don’t have study data on hand, this is the fairly common knowledge on which many sports and endurance drinks are founded, and should be easily locatable…again this is supposed to be a brief. You can access any search engine and input “4:1 carbohydrate to protein ratio” for more detail.
In review, here are the components that effectively counter the four work out induced bodily hindrances listed above:
- Depletion of water and electrolytes - Electrolytes in a water-based delivery system (tabs and caps are less effective)
- Depletion of stored muscle glycogen (an important energy fuel) - High glycemic carbs
- Muscle soreness - Vitamins C and E (natural antioxidant & anti-inflammatory duo)
- Muscle-protein breakdown - 4:1 carb to protein ratio
Putting all this together would be daunting, especially when it comes to issues of portability and mobility, as well as the fact that most of us aren’t particularly hungry right after working out. Thus, for the serious bb’ing enthusiast it would make since to purchase a drink that does it all for you. There a few good ones to choose from, but be sure the above criterion are met. Although many “so-called” recovery drinks shortchange these components, there are a couple that fit the bill nicely including lower calorie and protein drinks G-Push G4 Recovery and Accelerade, and my personal favorite the high powered Endurox R4 in delicious fruit punch and decent tasting orange. Give these 30-40 minutes (the drive home and a shower for some) for full fluid-rate digestion, and enjoy your next meal without disrupting the ratios. Since I'd never just expect a thinking man to blindly believe anything click on the links for a few supporting studies...http://www.accelsport.com/product-in...e_studies.html, http://www.accelsport.com/product-info/endurox.html. You'll be fuller and feel better recovered...happy PWO to you all!!!
