Should My Personal Trainer Tell Me What To Eat?

WHY AM I NOT LOSING WEIGHT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-carter, CPT, LWMC, HLC 2

How well are you eating? Are you cheating? How many cheat days/meals do you honestly have?

How many times a week do you work out? What kind of workouts are they? Only cardio? Weights? Maybe some intervals?

What’s your activity level outside of the gym – do you sit in the office and car all day or are your daily activities forcing you to be up on your feet for many hours a day?

Are you on medications? Are you under stress? Are you sleeping enough? Do you have heavy metal toxicity? Maybe you eat a lot of fish and seafood, which is full of toxic mercury these days or live in a polluted area, or eat foods loaded with chemicals?

Are there some emotional, unresolved issues in your life that could be contributing to so-called "stuck energy"? All of these factors will play a role to a degree and determine how well and how fast your body will respond to weight loss, fat loss and/or lean body mass gain. If your body is stressed for any reason it will fight off the effort you’re trying to put it through, simply because fat burning is a very energy consuming process and the body has to prioritize what’s more important for your health.

Under ideal circumstances (excellent diet and intense, consistent workouts) it usually takes your body about 2 weeks to start responding to improved nutrition in a meaningful way, and about 6 weeks to see visible results in your body shape and muscle tone. Remember, however, that these are just averages. An obese person will not likely “see” results so quickly, while a fairly lean and fit person might be able to look a lot leaner in a matter of 2-3 weeks. Your starting point, as well as level of commitment will determine the results.

If you are interested in all the different reasons why you might be having a hard time losing weight, please visit my earlier blog: "Weight Loss - Smooth Sailing or an Obstacle Course".

ARE CARBOHYDRATES REALLY BAD?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

My answer is: it depends, AND depends for whom, as well as what kinds of carbs.

First and foremost let’s clarify what a carbohydrate is, because for some people it is still not so clear. We all know that pasta is a carbohydrate. So are rice and potatoes. So is bread. But where do fruits, vegetables, legumes, dairy and various drinks fall in? Well, they are all carbohydrates, in a sense.  We can divide them into almost pure carbohydrates, like grains, and, what I call, mixed carbohydrates like dairy. The reason why I call them mixed is that, in most cases, they are a source of both carbohydrates and protein, and sometimes also fat. We can also divide them into complex carbohydrates which are called starches and simple carbohydrates like fruits. All carbohydrates get broken down in our digestive system into simple sugars, but it is the speed of breakdown as well as the insulin response they generate that differentiates them.

Vegetables are definitely a great carb and most people should be eating more than they currently are.

They are full of vitamins, minerals, protective antioxidants and fiber. The only time you may want to rethink your veggies is if you are either allergic to anything or if it’s hard on your digestive system. Some may argue that since humans are not ruminants, we process raw vegetables, especially those like lettuce, chard, spinach, etc. differently, and are not really well equipped, so to speak, to digest them. My own advice is: see how they make you, and especially your digestive system, feel.  Are you bloated? Do you have a lot of gas and discomfort after eating them? Listen to your body. You may be one of those for whom lightly cooked vegetables are better.

Fruit – generally on my good list, as long as it’s ripe, ideally in season and organic, you are not allergic to it OR, and this is important, you are not insulin resistant or diabetic.

Unfortunately, many people walk around overweight and with insulin resistance, not knowing about it. If you are overweight and have trouble losing weight no matter what you do, insulin resistance may be one of the culprits. If you do indeed have it, it means that your body cannot handle sugar very well and watching your sugar intake in any form, including fruit, is necessary. Also, if you are trying to lose weight or drop body fat, you will need to limit your fruit intake, for the same reason, to 2-3 servings of fruit per day. Remember, that 1 serving is a medium piece of fruit or ½ cup of cut up fruit.

Legumes are a great source of carbohydrates and protein, as well as antioxidants and fiber.

Because of that, not much is needed to make one feel full. That’s one of their great benefits. But….protein makes only a small % of total calories. Most of them (about 70% depending on the type of bean) come from carbohydrates. So, if you’re carbohydrate sensitive or are watching your diet, you should be mindful of the portions or, in some cases, skip them altogether.

Grains – that’s a whole subject depending on which camp you are in: carb camp or no/low carb camp.

There are valid arguments for both. Most people are OK eating small amounts of grains (unless you have a clear allergy or sensitivity to gluten, of course). It’s when the portions become big, or huge, that we get into trouble. A lot of people don’t even know what a small portion would be, and that’s a real problem. Another issue is the form in which grains come in: are they whole grains as they would appear in nature, or completely processed, denatured and with all their nutrients sucked out of them? Even if they are fortified, it’s all synthetic vitamins and minerals, and natural are always better for the body. Remember that no matter how healthy, bread, pasta, white rice, pancakes, pretzels, tortillas, etc., are all processed products and they will enter your blood stream much faster than whole grains they came from, often times causing fluctuations in blood sugar, which, in turn, result in insulin spikes and resultant fat storage in your adipose tissue.

Unfortunately, gluten intolerance and gluten, and especially wheat, sensitivity is becoming more and more widespread. One of the reasons could just be the fact that more attention is being paid to this phenomenon; another that we are eating more grains than ever, and a different one yet, that we are buying genetically modified foods, which alter our digestive system. GMOs are being downplayed by the food industry as safe but the results speak for themselves.  If you are one of those people who struggle after eating grains or you have insulin resistance or diabetes, or you are simply a protein metabolic type, then you should certainly stay away from them, and make sure you get the nutrients you will now be missing from other sources.

Diary – another food that clients often have trouble classifying: protein, fat or carbohydrate?

Well, actually it is all three. High fat cheeses have almost no carbohydrates, but very high fat and a decent amount of protein. Yogurt, can be full fat, low fat or nonfat but is usually mostly carbohydrates (about 2/3) with a much smaller percentage of protein (about 1/3 in a nonfat variety). The exception is Greek yogurt which is very high in protein and has a much smaller percentage of carbohydrates. And fruit sweetened and flavored yogurts are another chapter altogether. Many of them contain up to 7 tsp of sugar, some natural from lactose and the rest from various sweeteners.

And finally drinks. What are they?

I have heard from some clients that they are just that – drinks. The answer is: most of them, with the exception of alcohol, are carbohydrates. Milk and drinking chocolate (and a few others) would be an exception here, being protein, fat and carbohydrates in one. Soda drinks and energy drinks are pure carbs. Energy drinks are needed only in low concentrations to replenish electrolytes when your workout exceeds 90 minutes or you’re sweating profusely in hot weather. Most of the time they are needed only by competitive or endurance athletes. These “monsters”, or sugar “bombs” as they should be called, are pure sugar. They are, so called, empty calories – they put calories in, but without any nutritional value. Worse, they actually deplete you of important nutrients in the digestion process. Many sports drinks or large energy drinks available these days on the market can have up to 100 g of sugar, which translates to 25 teaspoons. One of the best ways to replenish your electrolytes, during and after your workout, (if you’re an average person and not a competitive or endurance athlete), is diluting a teaspoon of organic raw honey and 1/8 tsp of good quality sea salt (like Celtic Sea salt) in a quart of water.* Juices, though full of vitamins, (mostly if freshly squeezed and not pasteurized) are deprived of fiber and are basically the source of liquid sugar. Once in a while, it’s OK to have a small portion of freshly squeezed juice. Otherwise, limit their intake and choose fresh fruit instead.

Alcohol is in a class of its own.

Its calorie value is similar to that of fat. It provides 7 calories per gram. The problem with alcohol is that it gets broken down to fatty acids and needs to be detoxified by the liver first, before the body can go on with the fat burning process. It is for that reason, that alcohol should be one of the first foods to eliminate if weight loss is desired.

So, to sum it all up: choose your carbs carefully, try to eat mostly whole carbs, learn what the right portion sizes are and be extra careful with the high glycemic ones if you are struggling with extra weight or have insulin resistance. Be CARB SMART!

THIS?

                                                            Or THIS?

*In research done on comparison of sports drinks to water with a small amount of honey, the latter outperformed every sports drink on the market.

WHAT IS THE BEST EXERCISE FOR: ABS, BUTT, TRICEPS, ETC.?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

There is really no ONE best exercise for a particular muscle group. There are some exercises that are better, because they work a particular muscle through the full range of motion and some that assure the highest stimulation of all muscle fibers. However, to truly give any muscle a nice, well defined shape, you have to work it in many different ways and especially at many different angles, choosing exercises that will use all the functions of the muscle in question.

Also, performing exercises that require a high level of stabilization can be very helpful in getting toned in a nice, even way, because you will be incorporating many different muscles around the one you are trying to work, and therefore getting a better challenge overall.

For more challenging exercise ideas, please visit my You Tube channel: PersonalTrainer90049.

WHY SHOULD I EAT OFTEN IF I AM NOT HUNGRY?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

This is a very important question, especially if you’re trying to lose weight. The less often you eat, the slower your metabolism becomes. Breaking down foods, digesting them, absorbing and assimilating nutrients takes energy. Every time you eat, your body has to do the work, and this work burns calories. It is called: the Thermic Effect of Food. It usually amounts to about 10% of daily calories taken in. It may not seem like a big number but over weeks and months, if decreased to a bare minimum, it can contribute to weight gain considerably.

Another issue that is also very important here: if you don’t give your body food for 4 hours or more, it will automatically start going into starvation mode. What does that mean? This is actually what nature programmed us for. Thousands of years ago, during the times when our ancestors were hunter-gatherers, food was not always available. When it was, we ate more and the body stored fat for the times of famine. When it wasn’t, the body slowed down the metabolism to conserve energy. Unfortunately, our genes haven’t changed that much and this inherited ability remained. So…..every time you have a longer break in eating than 4 or so hours, your metabolism will slow down and stunt your weight loss efforts.

And here’s an important point: many people already have, what I call, a damaged metabolism. This means they have not listened to their body, either trying to lose weight in some drastic ways, or simply ignoring the body’s needs for good and frequent fueling. How many times have I heard from clients that they don’t eat breakfast because they are not hungry?

How many times do they just have a light salad for lunch?

And what happens then? Well, most of these people end up eating double the normal amount in the afternoon and evening, because the body is smarter and will always try to get what it needs.

Worse yet, they usually end up craving foods that are high in carbohydrates (especially sugar) and fat, because the adrenals are so stressed from trying to keep the blood sugar up throughout the day that they are literally screaming for it. And yes, you can “teach“ your body to not feel hungry, but it is NOT a natural feeling, especially if it lasts most of the day and then abruptly ends in the early evening. Not only will you almost always eat more, and of calorie laden bad foods, than you would have otherwise, but your body, trained now to know that you put it through times of famine during the day, will store most of these calories as your beloved fat in anticipation of more famine to come.

My clients are always surprised when I tell them that if you take 2 people and feed them the same amount of calories, but one will be eating healthy foods spread evenly throughout the day, and the other will be skipping breakfast, having very little for lunch and eating most of their calories from crappy foods, in the late afternoon, for dinner and late at night, the first one might even lose weight while the second one will most likely gain. There are some people who can eat one or two large meals a day and stay slim their entire lives, but these are few and far between. Most of us are not so lucky, so don’t look at other people’s habits.

So your best bet for successful weight loss is eating every 3, and at most every 4 hours, but in the form of smaller meals and snacks. And you won’t have to wait very long to see that all of a sudden you ARE actually hungry. It’s not a cause for panic, just a sign that your body is starting to work as it should and actually communicating with you about its needs. One additional benefit of eating this way, and therefore maintaining even blood sugar levels throughout the day, is that you will not be overworking your adrenals which have to produce high amounts of the stress hormone cortisol in response to low blood sugar. Cortisol, though a necessary hormone in our body, is extremely dangerous in high amounts. It can lead to all sorts of problems, including stunting the ability to lose weight.

What Cardio Exercise Should I Do? Fitness Expert Explains

West LA Fitness Expert and Personal Trainer Monika Tarkowska-Carter, owner of Fitness Science, Inc. answers your fitness questions. First up is, What's the best workout equipment? Get the low-down on weight loss, toning, and overall good health and well being.

I AM DOING AN HOUR OF CARDIO EVERY DAY; I AM AFRAID THAT IF I SKIP A DAY OR TWO, I AM NOT GOING TO LOSE WEIGHT. AM I RIGHT?

FROM THE SERIES “ASK THE TRAINER”

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

No, that’s entirely incorrect. As a matter of fact, your body can STOP losing weight if you overdo cardio and not give it proper rest and recovery every few days. Many times people, who do a huge amount of cardio, especially at very high intensity, actually look puffy and swollen. It is often due to the fact that they cannot clear the metabolic waist products from their bodies due to overtraining. Our bodies are very smart, and if pushed too much, will respond by protesting and working against your weight loss efforts. Now, everybody is different – what is overtraining for one person may be totally OK for another, but that’s why it is so crucial to learn to listen to your body and if it’s telling you: “I am exhausted”, give it some much needed recovery, even if it’s your day of cardio. Or if you absolutely must do something, go for a leisurely walk or swim some slow laps in the pool, relax and enjoy. Too much stress on the body is just as bad as too little. Many people ignore this simple truth.

Also, it is important to realize that very long cardiovascular workouts catabolize muscle. Just look at endurance athletes like long distance runners. There is a reason why most of them look like famished skeletons. And I assure you, they eat quite a lot.

POST-WORKOUT PROTEIN SHAKE RECIPES

THE POST-WORKOUT MEAL DILEMMA - Part II

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

Click to Tweet this:  Check out these great recipes for delicious fresh, organic post-workout shakes.

Get the best quality, organic fruit that’s in season. Squeeze the fruit juice as close to drinking as possible to allow it to retain all the vitamins which are highly perishable when exposed to oxygen. Always make sure the milks you’re using are organic. Raw animal milk is a much healthier option than pasteurized and homogenized, if you can get it. If you don’t eat dairy, try to find unsweetened nut or grain milks. If you can’t find them, the sweetened versions usually use evaporated cane juice or brown rice syrup. This is one time when it would be OK (though not great!) to use them, since the goal is to deliver fast acting carbohydrates to your muscles. Just remember to adjust all other carb amounts accordingly (for example – less fruit). Add some good fat in small amounts to help with protein digestion and absorption (remember: complete protein in nature does not exist without some natural fat in it!)

If you have specific “Why” and “How” questions, please refer to my previous blog article: “The Post-Workout Meal Dilemma”.

RECIPES

THE CARBOHYDRATE TO PROTEIN RATIOS ARE GIVEN FOR 25 G OF PROTEIN, UNLESS STATED OTHERWISE. IF YOU ARE USING  20 G, IT WILL INCREASE THE RATIO SLIGHTLY.

WILD BLUEBERRY-ORANGE 

Approx. 320-350 kcal; CHO:PRO 2:1 (CHO – 200 kcal, PRO – 80-100 kcal, FAT – 40-50 kcal)

1 cup (8 oz.) organic freshly squeezed orange juice

1 cup frozen wild blueberries*

4 Tbsp protein powder of choice (20-25g)

2 Tbsp organic coconut milk (or 1 tsp organic virgin coconut oil)

Blend in a blender at high speed.

Keep refrigerated if not using right away.

*You can also use fresh blueberries but frozen fruit gives more of a creamy texture.

 STRAWBERRY-ORANGE

Approx. 275-310 kcal; CHO:PRO 1.5:1 (CHO – 150 kcal, PRO – 80-100 kcal, FAT – 45-60 kcal)

3/4 cup (6 oz.) organic freshly squeezed orange juice

1.5 cups organic fresh or frozen strawberries

4 Tbsp (1/4 cup) protein powder of choice (20-25g)

1 tsp coconut oil/ OR 1/5 avocado

Blend in a blender as above

PEACH-BLUBERRY-ORANGE

Approx. 340-360 kcal; CHO:PRO 2.2:1 (CHO – 220 kcal, PRO – 80-100 kcal, FAT – 40 kcal)

1 cup (8 oz.) fresh orange juice

1 ripe peach or nectarine

½ cup frozen wild or fresh blueberries

4 Tbsp protein powder of choice (20-25 g)

1 tsp organic flaxseed oil

Blend in a blender as above

BANANA-BLUEBERRY

Approx. 290-310 kcal; CHO:PRO 1.7:1 (CHO – 170 kcal, PRO – 80-100 kcal, FAT – 36 kcal)

1 Cup unsweetened organic almond milk (like 365, available at Wholefoods) – it will provide 4 g of fat

1 1/3 cup blueberries

½ large ripe banana

4 Tbsp protein powder of choice (about 20-25 g)

Blend in a blender as above

VERY BERRY

Approx. 340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 60 kcal) – calorie values when using nonfat milk

1 cup organic raw milk, kefir or cultured yogurt – low fat or nonfat – this will give you protein and carbohydrates

2 cups mixed berries (frozen or fresh)

3 Tbsp protein powder of choice (about 20 g)

2 tsp raw organic almond butter (if using nonfat milk)

Few drops of liquid Stevia as a sweetener

Blend in a blender as above

BANANA-CHOCOLATE-ALMOND

Approx. 270-290 kcal; CHO:PRO 1.5:1 (CHO – 150 kcal, PRO – 80-100 kcal, FAT – 36 kcal)

1 Cup unsweetened organic almond milk (like 365 available at Wholefoods) - it will provide 4 g of fat
1 ½ medium ripe banana

3-4 Tbsp protein powder of choice (20-25g) – (whey protein in chocolate flavor tastes great here)

*1 TBSP raw organic cocoa powder – (you don’t need this if using chocolate flavored protein powder) - it will contain some of your fat + extra bonus of antioxidants (1 Tbsp will add 38 calories, 2.5 g of fat, 3.5 g of extra protein, 6 g of carbohydrates and 5.5 g of fiber)

*If you are not using cocoa powder, you may want to add an extra ½ banana for extra carbohydrates.

Blend in a blender as above

CHOCOLATE-BANANA WITH MILK (if you can tolerate dairy)

Option 1

Approx. 320-340 kcal; CHO:PRO 1.5:1 (CHO – 168 kcal, PRO – 112 kcal, FAT – 40-60 kcal)

1 cup (8 oz.) organic raw nonfat milk– it will add some carbohydrates as well as protein

1 large ripe banana

3 TBSP chocolate flavored protein powder (20 g)

1 tsp coconut oil, flax oil OR 1/5-1/4 avocado

Option 2

Approx. 380-410 kcal; CHO:PRO 1.7:1 (CHO – 230 kcal, PRO – 138 kcal, FAT – 45 kcal)

1 cup (8 oz.) organic 1% milk – will add carbohydrates as well protein*

1 ½ medium ripe banana

3 TBSP chocolate flavored protein powder (20 g)

1 TBSP raw organic cocoa powder

*If you are using low fat milk and adding cocoa powder, you do not need any extra fat

Blend in a blender as above

MANGO-ORANGE-BANANA

Approx. 440 kcal; CHO:PRO 3:1 (CHO – 300 kcal, PRO – 100 kcal, FAT – 36 kcal)

1 glass orange juice

1 medium banana

¾ cup cut up mango

4 TBSP protein powder of choice (25 g)

1 tsp flaxseed oil

Blend in a blender as above

If using water, nut or seed milk, you will need to add more fruit to increase the amount of carbohydrates needed to replenish glycogen. The higher the sugar content in this case the better as it will speed up the uptake by the muscles as well as recovery. 

If the shake appears too thick, you can always add a little bit of water to thin it out.

 BE CREATIVE AND ENJOY! THEY TASTE GREAT AND ARE GOOD FOR YOU.

Do you live in the West LA area?  I currently have an opening for a individual who is strongly motivated to improve their fitness and wellness.  If that sounds like you, call me at 310-471-6786 and we can arrange a 45 minute interview to determine if we are a good match. 

How To Lose Weight Fast? Personal Trainer Gives Inside Scoop

West LA Fitness Expert and Personal Trainer Monika Tarkowska-Carter, owner of of Fitness Science, Inc. answers your fitness questions. This time, How can I lose weight FAST? Get the low-down on weight loss, toning, and overall good health and well being.

THE POST-WORKOUT MEAL DILEMMA

DO YOU REALLY NEED A PROTEIN SHAKE?

By Monika Tarkowska-Carter, CPT, LWMC, HLC 2

You eat well. You exercise regularly. You are trying to lose weight, get leaner or gain some muscle. Actually, you have just finished a grueling workout at the gym and you’re starving, but by the time you drive home, take a shower and prepare something to eat, at least another hour is going to go by. You think that since your goal is body fat loss, you shouldn’t eat too much, especially since you have just worked so hard to burn off all these unwanted calories. So you just wait until your next meal, right? WRONG!

So many exercisers are faced with this dilemma: should I eat something right after the workout? Should I have regular food or a shake? If yes, what kind of shake? When exactly should I have it? The supplement industry has been trying to sell us all sorts of various formulas for muscle growth, fat loss, weight loss, etc. for years. Is it just the money or are these potions actually backed up by solid scientific research?

I have been intrigued by this same question for years. I attended many lectures on the subject at various conferences, read pages and pages of research by scientists in the field as well as dieticians, talked to body builders and regular exercisers alike, and of course, most importantly, experimented on myself over the years. I have eventually come to my own conclusions and so here’s my take on a post-workout meal.

First and foremost, you have to ask yourself the question: what is the purpose of a post-workout meal?

It is to provide the best internal environment for fast and effective recovery, which involves:

1. Protein synthesis for tissue repair and muscle growth,

2. Delivering glucose to the muscles to replenish used glycogen,

3. Decreasing the levels of stress hormone cortisol, released during a strenuous workout,

4. Minimizing the suppression of the immune system – a common result of intense exercise,

5. Replenishing fluids lost,             

6. Shifting the metabolism from the catabolic to the anabolic phase.

Let’s briefly review important exercise physiology. During the weight training workout you tear muscle fibers and use your muscle glucose (stored in the muscles as glycogen) for energy.

Recovery starts right after you finish the workout and continues during rest, and especially sleep. This is the time when muscles, stimulated by the workout, need amino acids for protein synthesis, and carbohydrates to replenish glucose used for energy. Muscles are the most sensitive and responsive to the uptake of protein and carbs within the first hour post workout. However, the ideal time, when the absorption is close to 100% occurs between 15-30 minutes after the workout. Fat is needed only in small enough amount to help with a proper processing and absorption of protein but not to slow digestion.

So, knowing the above facts, what would be the most appropriate type of food to have after the workout? Solid food or a protein shake? The opinions are divided but my own is that, with all the convincing evidence speaking for shakes, you should really experiment with your own body and see what feels right. Can you tolerate the shakes well? Do they make you bloated and give you gas? Do you have enough appetite after the workout so that you can even stomach any solid food? Is your stomach settled or irritated after an intense workout? What’s your schedule like? Are you able to have/prepare a meal within 30 minutes from the end of the workout? What kind of quality would the food likely be? When is your next, later meal likely to occur – an hour or 3 hours later?

All these questions are important to answer before you make your decision.

The truth is that as far as quality is concerned, solid food is just as good a source of, and often superior to, good healthy protein and carbohydrates as shakes. So if you prefer solid food to shakes, or simply don’t have an option of having a shake available immediately after your workout, don’t despair. You can still get your nutrients in, as long as you don’t wait too long. The only problem with solid food versus shakes is that the process of breakdown, digestion and absorption in the digestive system takes time, and it is almost impossible for it to be completed within an hour (that’s supposing you ate your meal immediately after finishing your workout).* Shakes, on the other hand, are absorbed almost immediately for a couple of reasons: first, the proteins in powders are pre-digested so your stomach doesn’t have to do the work; and second, you mix them with carbohydrates in a blender (or shaker cup) to end up with a food that’s liquid whose absorption is much faster than that of solid food. To speed up the absorption even more, high-glycemic fruit and fruit juices are recommended, with fairly high sugar content. A drink like this will stimulate the release of insulin, whose role it is to carry both the protein and carbohydrates into the muscle cells for recovery, tissue repair and protein synthesis. The faster the process occurs within an hour (and ideally the first 30 minutes) after the end of the workout, the higher the chance of absorbing close to 100% of nutrients the shake provides. Also, many people have digestion that’s far from perfect these days, and eating a certain amount of food does not guarantee they will absorb all of it. In case of shakes this process is somewhat simplified and nutrients are therefore easier to absorb.

*You could theoretically take your solid food and puree it in a food processor, adding a higher- glycemic juice, like carrot or beet, to it, but it probably wouldn’t be the most palatable meal you could imagine. The recipe would look something like this:

1 cup carrot juice, 4 oz poached skinless chicken breast, 2 cups steamed broccoli, 1 tsp extra virgin olive oil.

As far as I am concerned, I like my filet mignon as is, so I can enjoy the view of it on my plate, the taste, and especially the texture, it provides, and the fact that I can extend the enjoyment for as long as I like to. For anyone who just “eats to live” however, this is certainly an option if you want faster absorption. J

So, if getting really lean or gaining muscle is your goal, and you want to maximize your efforts, you should probably opt for a shake.

Now, with all that said, I have a few issues with shakes…… Most protein powders, available on the market commercially, are so highly processed, that they are, what I call a “dead food”. “Dead food” is a food whose nutrients have been denatured to such degree during various processes of production, that their nutritional value and quality are highly questionable. Remember that most protein powders available in stores are not organic, which means you are getting all the hormones, antibiotics, and residues of grain and other feed (and God only knows what else) in them. As if that wasn’t enough, most come from milk or eggs that were pasteurized and/or homogenized, which processes completely denature the proteins, and kill vital enzymes, contained in them. Most people have no idea whey is a product left over from cheese or butter production, which was considered unusable for human consumption just until recently, when the dairy industry figured out how to turn it into a profitable commodity.

As with any food that’s highly processed, convenience comes at a price. A large percentage of protein powder users have digestive problems caused by them (as had yours truly). These products are simply not tolerated well by our digestive system. Add to that milk/casein sensitivity, so common in people these days, and you have an explosive combination, causing bloating, gas, and serious discomfort. Some people are willing to tolerate it, thinking the benefits outweigh the side effects. (A few body builders I talked to admitted that outright.) So consider pros and cons and make the decision that’s right for you.

If you decide to opt for a shake, I would highly recommend doing your research and finding the best quality protein powder available. (By the way, a high quality whey protein that’s not very processed has many additional beneficial compounds that help to strengthen the immune system and help with the body’s natural detoxification.) A few great, reliable sources I have been able to find are:

1. Well Wisdom (www.wellwisdom.com) – for whey protein. The powder is produced in San Diego from organic raw milk from grass-fed cows in Southern Australia. It is minimally processed at very low temperatures, and of very high quality.

2. Living Fuel (www.livingfuel.com) – for vegetarian protein powder. Living Fuel is a highly reputable supplement company in Florida, producing many high quality products.

3. Great Lakes Gelatin (www.greatlakesgelatin.com) – for gelatin (more on the subject of gelatin later).

Be aware of claims advertising RAW whey powders which are untrue. They may be produced from RAW MILK, which is a huge plus, but CANNOT  themselves be called RAW as selling powdered products that are not pasteurized is against the FDA rules in the US.

Don’t forget that shakes will have to count towards your total calories for the day, so adjust that number accordingly.

Also, make sure to eat some carbohydrate and protein AGAIN 2 hours after the workout. Actually, all your meals for the rest of the day also contribute to your recovery and growth in a meaningful way, so don’t neglect them.

Here are the basics about ingredients, remarks about quality and general proportions as well as some important guidelines.

The amount of CARBOHYDRATES to PROTEIN should be somewhere between 1.5:1 AND 4:1, depending on whether your goal is losing weight and getting leaner or growing muscle. If gaining muscle is your goal, it makes sense to put more carbohydrates into your shake (3:1-4:1 ratio) since you’re looking for weight gain (in a sense). If, on the other hand, you would like to drop a few pounds and decrease % of body fat, then the smaller percentage would be ideal (usually 1.5:1 – 2:1).

To maximize your anabolic phase even more, you can add the following nutrients in the amounts listed below: (1)

- Leucine (amino acid with a very positive effect on protein synthesis) - 1-2 grams,
- Glutamine (most abundant amino acid in muscle that also gets depleted the fastest during exercise) – 1-2 grams,
- Vitamin C (antioxidant vitamin) – 60-120 mg,
- Vitamin E (antioxidant vitamin) – 80-400 IU

Below are just general guidelines. You may have to adjust them to your body weight, current % of body fat, your goals, and sometimes the length and intensity of the workout itself (especially if you know you may not be eating for a while).

CARBOHYDRATES:

A) Fruit should be organic, and either fresh, or frozen for a creamier texture.

B) You can use any fruit you like or whatever you have on hand.  Blueberries, strawberries, raspberries, blackberries, ripe pears, bananas, peaches, nectarines and cherries are all great choices. Wild blueberries are at the top of my list because of their high antioxidant content. (You can get them frozen all year at Wholefoods). Sour cherries, though harder to find, are another great choice as they have been shown in research to speed up recovery, due to their anti-inflammatory properties.

C) Orange juice (easily available and absorbed fast into the bloodstream) should be organic and ideally freshly squeezed as the amount of available vitamins is highest right after juicing.

D) You can use any juice available (fresh if possible), especially the ones with higher sugar content and high amount of antioxidants (pomegranate, apple, etc.).

PROTEIN POWDERS:

A) Whey protein (as long as it is organic and RAW, i.e. made from RAW milk, not the junk available in most stores that causes digestive issues in many people)

B) Egg white protein

C) Mixed vegetarian protein (usually rice and pea combined)  

D) Gelatin

Make sure they are good quality and minimally processed. I recommend gelatin, because of its many beneficial qualities and high standards of production (from Great Lakes Gelatin Company). It can be purchased as collagen hydrolysate on their website: www.greatlakesgelatin.com. However, it contains 7 essential amino acids with the exception of tryptophan, so you might want to mix it with animal milk or some other complete protein powder for best results. If you decide to use gelatin as a sole source of protein, tryptophan can be mixed into the shake to provide a complete amino acid profile. (You will have to find a high quality, reliable source, however).

You generally need about 20-25 g of protein in your shake. The body cannot use much more than this amount at one time.

If using commercial protein powder you will need about 1 scoop that is provided inside (usually equivalent to 20-25 g). If using gelatin, 4 Tbsp provide 24g of pure protein.

 SMALL amounts of fat are needed to facilitate protein absorption. This will depend on your body weight and total calories in a shake. Fat generally slows down absorption of food so make sure to add just a small amount, usually between 4-8 grams (1-2 tsps).

FATS:

A) My first choice of good fat is organic virgin coconut oil. It is a medium-chain fatty acid and converts to energy rather than fat. It is also one of the best and healthiest sources of much needed (yes, needed!) saturated fat. The only problem is that if you are using frozen fruit it does not dissolve very well. You might want to put the jar in hot water for a few minutes until it melts.

B) Organic coconut milk is another alternative and comes canned in a thick liquid form, but the taste is stronger so if you don’t like coconut it might be an issue.

C) Organic flaxseed oil is great as it provides some anti-inflammatory Omega 3 fatty acids. Make sure you keep it in the refrigerator as it is highly perishable and goes rancid very fast.

D) Another easy option is a 1/5-1/4 avocado (depending on the size). Because of its mild taste, you won’t even be able to tell it’s there, but it will make the shake creamier in texture.

E) Organic avocado oil is just as good as avocado.

F) Raw organic almond butter or peanut butter is also a great option (2 tsp- 1 TBS).

G) Nut oils are OK but only if very fresh and kept in the refrigerator.

H) If you don’t have any of the above, a teaspoon or two of good quality olive oil will do the trick.

LIQUIDS TO MIX WITH

A) Fruit juices, as listed above – these are pure carbohydrates

B) Organic, and ideally raw, cow, goat or sheep milk If you can tolerate them) – provide carbohydrates and protein (so remember to adjust the amount of protein and carbohydrates coming from other sources accordingly)

C) Nut or seed milks like almond, hazelnut, hemp, etc. – these are mostly fat (if unsweetened)

D) Soy milk (use organic as otherwise you are getting genetically modified soy!)

E) Grain milks like rice or oat milk – mostly carbohydrates

F) Kombucha – organic and raw - a naturally fermented beverage, rich in probiotics, antioxidants and B vitamins. (An 8 oz glass contains about 30-35 kcal and 7-9 g of carbohydrates.)

G) Coconut Water - a low calorie, low in natural sugars liquid with lots of potassium, great for replenishing electrolytes

H) Water – though the shake will probably not taste as great

If you’re using low fat milks (almond, cow, goat, sheep, or any other) you will need to adjust the amount of added fat accordingly. Depending on the amount of fat in the milk itself, you may not need any fat at all.

!!!!!

REMEMBER THAT THESE ARE POST-WORKOUT SHAKES ONLY. ALL HAVE A PRETTY HIGH GLYCEMIC INDEX, WHICH MEANS THEY WILL GET INTO YOUR BLOODSTREAM AND BE ABSORBED VERY FAST. THEIR GOAL IS TO STIMULATE THE SECRETION OF INSULIN FROM THE PANCREAS SO THAT IN TURN IT WILL DELIVER BOTH PROTEIN AND CARBOHYDRATES TO THE MUSCLES IN THE SHORTEST TIME POSSIBLE. THE PROTEIN (BROKEN INTO AMINO ACIDS) WILL BE USED TO STIMULATE PROTEIN SYNTHESIS AND MUSCLE TISSUE REPAIR, WHILE THE CARBOHYDRATES (BROKEN DOWN INTO SIMPLE SUGARS) WILL BE USED TO REPLENISH MUSCLE GLYCOGEN. IMMEDIATELY AFTER THE WORKOUT IS THE ONLY TIME YOU WANT TO STIMULATE HIGH LEVELS OF INSULIN IN ORDER TO CARRY MOLECULES OF PROTEIN AND GLUCOSE INTO YOUR MUSCLE CELLS, WHICH ARE MOST RESPONSIVE WITHIN THE FIRST 30 MINUTES POST-EXERCISE.

THEREFORE, THESE KINDS OF SHAKES SHOULD NOT BE USED AS A MEAL REPLACEMENT. THEY ENTER THE BLOODSTREAM TOO FAST AND WOULD MAKE YOU VERY HUNGRY IN A SHORT PERIOD OF TIME, CAUSING UNNECESSARY INSULIN SPIKES.

YOU MAY ALSO WANT TO REMEMBER THAT ALTHOUGH SHAKES MADE WITH FROZEN FRUIT MIGHT TASTE BETTER BECAUSE OF THEIR CREAMIER CONSISTENCY, THEY WILL NOT GET ABSORBED AS FAST, SINCE YOUR STOMACH HAS TO BRING THEM TO ROOM TEMPERATURE FIRST. ONE WAY TO GO AROUND THIS WOULD BE TO LEAVE THE BLENDER ON FOR A LITTLE LONGER UNTIL THE SHAKE HAS A CHANCE TO WARM UP A BIT.

So…..here’s my own conclusion based on years of experience and experimentation: if I have really good quality ingredients on hand to make my shake, my digestive system is OK with it, and I don’t have a meal planned in the first hour from finishing my workout, I will always choose to have a shake. It has helped me recover much better than any other food and my stomach tolerates it much better after intense exercise than, let’s say, a chicken leg eaten right in the locker room or in my car. Especially on a warm day, a shake can be very refreshing and will deliver all your essential amino acids, as well as carbohydrates, to help you recover, lose body fat and/or grow muscle. It’s also a good way to get your daily recommended fruit intake and, most importantly, if done right, it tastes great. The clue is to find what combination of ingredients works best for YOU, without giving you unnecessary side effects.

Look for my delicious shake recipes in the next blog post, coming soon.


References:

1. Kravitz, Len, Ph.D., University of New Mexico - “Nutrient Timing: The Future of Peak Performance” – webinar.

Ivy, J. Ph.D., & Portman, R. Ph.D. - (2004) Nutrient Timing. Basic Health Publications, Inc.

Kleiner, S.M. Ph.D., RD - (2007) Power Eating (3^rd Edition). Human Kinetics Publishers