WEIGHT LOSS - SMOOTH SAILING OR AN OBSTACLE COURSE - PART 2

Physical Reasons

(Continued from May 3^rd, 2011 post)

EVERYTHING YOU EVER WANTED TO KNOW ABOUT WHY YOU ARE NOT LOSING WEIGHT AND WHAT YOU CAN DO ABOUT IT.

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

I have promised a while back to spend some time explaining how to get around the weight loss hurdles, and how to address specific reasons why you might not be losing weight. Some of you have been asking for more specific pointers and ideas for quite some time so I will devote the next few posts to this very subject. In this post I am going to start with the explanation of the most basic reasons for failure which, so often, is the source of frustrations for many.

PHYSICAL

1. You exercise too little

This is a very obvious one, yet so many people still can’t grasp the fact that it is NOT enough to follow the minimum daily guidelines for exercise, which is 30 minutes a day of moderate intensity activity, 5 days a week. Yes, if you have been sedentary for years and are totally out of shape, it’s a good start, but this amount is not enough, by itself, to start losing serious amounts of weight. I am going to be very cautious here and refrain from giving specific amount of exercise time recommendations, since all of you are different, eat a different diet, have different metabolism, daily activity level and lifestyle, as well as different conditions that might preclude you from intense or prolonged exercise. Your diet is still at least 80% of your weight loss success, but this does not mean exercise is not important. It is, and very much so. Keep in mind, however, that in order to lose 1 pound of body fat you will need to have a deficit of 3500 calories. An average person weighing 150 lbs burns about 150-200 or so calories during a 30-minute brisk walk (and I mean brisk! – at the speed of about 4 mph). Let’s call it a power walk to distinguish it from a leisurely stroll. If you walk 5 days a week, you will burn +/- 750-1000 calories. That’s not even 1/3 of a pound. The rest has to come from somewhere else. You will still have to cut back an additional 2500-2750. I will talk about the nutritional factors in the following posts devoted specifically to that subject, but in general, cutting your calories too low is not good either, because you will constantly be fatigued and grumpy.  Depending on your initial weight, the best solution is to cut between 250-500 calories from your diet daily (this number will depend on your overall calorie allowance for the day), and make up the rest of the difference in slightly longer, or more intense, workouts. Your weight training sessions should generally not be longer than 1 hour (plus a short warm-up and stretch), and your cardio sessions between 20 and 60 minutes; 20 for those who are total beginners, or those advanced ones who can really push at high intensity; and 60 for those who need to burn some serious calories but are not yet capable of working out doing high intensity interval training. I am generally not a big proponent of endless cardio sessions, (unless you’re an endurance athlete, of course) as they are catabolic in nature, make you lose muscle and, as a result, slow down the weight loss. They also very often lead to overtraining. My advice would be to limit your cardio to no more than 40-45 minutes, but put forward your best effort and really kick up the intensity. Also, do more lean- muscle-building weight training that will shape your body better than any cardio.

2. You exercise too much

This is as bad as doing too little and still quite common. I am not contradicting what I just said in the previous point, but more is NOT always better. Burning fat is very energy consuming for your body and you simply cannot fatigue it to the point where it has none left. Your body will outsmart you any time and will stop losing weight to protect itself from more abuse. You will also most likely find yourself looking puffy and retaining water, since it can’t keep up with clearing all the metabolic waste products out of the system. Use your common sense, listen to your body and let it rest if you feel exhausted. You will have more energy for your next workout and you can make it harder.

3. Your exercise is inappropriate for your age, fitness level and goals

I encourage all of you to invest in a few sessions with a good personal trainer. He/she will be well worth your time and money. Nothing can be more frustrating than wasting your time at the gym and not seeing results. Stop doing things you are not sure of or have no idea about. Your exercise program has to have arms and legs, be appropriate for you at the level you are currently at, be consistent with your goals and be performed according to a well designed plan that will progress you in the right way. Otherwise, not only will you not see much in terms of results, but you will be going in circles, and will eventually give up.

4. Your exercise intensity is too low or too high

Results oriented exercise is actually a science. Many people forget about it completely and think that anything will do. If you’re serious about results, ask someone who is trained in this area to figure out what intensity you should be working out at. This applies as much to cardio as strength training. If the intensity is too low, you are not going to challenge your heart or your muscles enough to get much benefit; if it’s too high, the chances are you will overtrain very fast, and might get injured in the process, which will only delay any possible progress.

5. Your exercise program lacks the proper balance of cardiovascular exercise and strength training

With all the knowledge out there on the importance of both, some people still often choose one over the other. From my observations, it’s usually the cardio lovers that tend to shun strength training and not so much the other way around. Keep in mind that both types of training affect the amount of calories burnt, and have the ability to increase your metabolic rate for quite a few hours afterwards. How much, depends on the intensity of the training itself. Cardiovascular workouts can burn quite a few calories during the session, while weight training builds muscle, and this in turn increases the metabolism overall, since muscle is a more metabolically active tissue than fat. The elevations in metabolism don’t seem very impressive in numbers, but add up considerably over time, so don’t ignore them. As a general rule, however, the more intense the workouts, both cardiovascular and strength training, the more additional calories your body will burn afterwards.

6. You are overdoing cardio

If you want to have a low percentage of body fat and look really lean, stop overdoing cardio. Your body gets very efficient at doing something you subject it to for such long stretches of time and will burn fewer and fewer calories the more you beat it up. Just look at so many “skinny fat” aerobics instructors who, though not heavy in a true sense, have a pretty high body fat. The same goes for long distance runners. Though lean due to pure amount of training, they look like famished skeletons with no muscle at all. Long aerobic workouts almost always guarantee that you will be burning precious muscle tissue, which is the last thing you want if you’re trying to lose weight. Also, it is almost a given that if you can do something for very long, you are not working out intensely enough.

7. Your exercise program is poorly designed or lacks any specific design to begin with

So you have read a few magazines and try to follow a routine described in the latest Men’s Health or Shape. Though some, or even all, exercises may be good, they may not always be the best for YOU. They don’t take all your particular circumstances into consideration and are almost never designed as part of a smart program, based on YOUR needs and goals. Or maybe you have designed your own routine, based on what you have observed in the gym – an even worse approach. Just because someone has a body you would like to have, does not mean you should follow everything they do. Their genetics are different, they may not have muscular conditions or imbalances that maybe you have, and you don’t know what else they do, or what they eat, to achieve the body you’re admiring. Exercise program design is a science and an art. Don’t just guess, or you’ll get nowhere.

8. Your form is incorrect on pretty much everything because you never learned how to perform the exercises appropriately. You think it’s OK because you’ve watched others do it

There is no substitution for working with a qualified trainer, at least for a few sessions. It is very hard to get the right feedback on whether you are actually performing the exercises correctly, especially if you have never done them before. It may seem to you that you are doing things exactly as they should be done, but only a qualified professional can spot where you’re lacking in form.  Invest in a few sessions and learn proper form. Otherwise, you are not going to achieve the results you are looking for.

9. You have no idea about proper intensity, load, sets, reps, tempo, rest periods between sets, etc. and how they affect your workout outcome

As I said in point 7, program design is a science. It takes years to study the human body and how it responds to various ways of training. Do you really know what intensity in a weight training session is? It is a degree of one’s applied strength relative to their current level of maximum strength. Probably not what you thought it was. How about load, tempo or rest periods? Do you know that when you change the rest periods just slightly, your whole program has just changed and you might be getting completely different results than you actually intended? If you plan on working out on your own and not wasting your time, make sure you learn about all the factors that affect your workout BEFORE you hit the weights.

10. You simply don’t have the knowledge when it comes to exercise and workouts

This is a very common problem, yet I see people in gyms all the time that insist on using weights and machines having absolutely no clue how to do so correctly. Please, please spend a few bucks and learn first. It will not only prevent an injury but is the ONLY way for you to get some benefits out of your workout.

11. You lift weights that are way too light to make any significant difference in gaining lean body mass and losing fat

This applies mostly to women, but not entirely so. In order to achieve strength gains, increase muscle size or just shape and tone your muscles, you need to challenge them enough so that they could respond by adapting to the new level of effort and thus changing the way you would like them to. This can only be done with a proper overload. If the weights you’re lifting don’t provide much of a challenge, you are wasting your time. For those women who are afraid of bulking up, I have a few words of assurance: we don’t have enough testosterone to build giant muscles that easily and you would have to lift very heavy weights in order to do so. If, however, you have a sizeable fat layer on your muscles, and you gain even a little bit of lean body mass, without losing any fat, it may look like you’re getting big. Extra muscle is a good thing, but you also have to look at your diet, incorporate cardiovascular exercise and stretch, in order to lose the fat and look really lean.

12. You don’t get enough recovery

One of the biggest mistakes people make when they get too eager to lose weight fast is forgetting that their bodies are not ever-ready batteries. Your muscles, and your cardiovascular system, need a sufficient amount of time to recover. Your muscles grow and change during that time, NOT when you put them through hundreds of contractions under heavy resistance. Remember to allow yourself enough rest days. It’s different for everyone. Some people can work out 5-6 days straight, and then take a day off; others might do 2 very intense sessions and have to rest on the 3^rd day. All depends on your fitness level and your body’s ability to recover. There is no golden rule here.

Stay tuned for Part 3 – the Nutritional Reasons for not losing weight – coming soon.

SIMPLE EXERCISE TIPS TO STRENGTHEN, TIGHTEN AND TONE

MY RECENT INTERVIEW FOR BRENTWOOD PATCH.COM

http://brentwood.patch.com/articles/simple-exercise-tips-to-strengthen-tighten-and-tone?ncid=M255

AM I NOT SUPPOSED TO EAT AFTER 6 PM?

FROM THE SERIES “ASK THE TRAINER”

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

Where did this come from? Well, there is some truth to it, but not in such an exact sense. Eating large meals at night is not healthy and not good if you are trying to lose weight. However, if you go to sleep at 11 pm or later (which is not healthy in itself!) eating at 6 would be very counterproductive not only to the way you’d be feeling, but also to the very quality of your sleep. Let’s say you go to sleep at 11.30 pm, as many people do. From 6 to 11.30, that’s 5 ½ hours. That’s way too long for your body with no food. If for some reason you truly need to, or want to, have dinner at 6 pm, because you have little kids, for example, and would like to have dinner with them, make sure to have a small snack later on – not a big one, but something balanced, with some protein, carbohydrate and fat. This way your blood sugar will remain steady during the night and you will have a much more restful night. And here’s the reason: when your blood sugar drops drastically during the night, your adrenals have to release cortisol, because this stress hormone has the ability to bring the blood sugar back up to normal levels. Unfortunately, this is not only very stressful to your adrenal glands, but cortisol is a “wake-up” hormone. In a healthy body, it is produced in large quantities in the early morning hours, to prepare you to wake up and get going. But when you have a sudden surge of this hormone in the middle of the night, it will wake you up unnecessarily, leaving you wound up and exhausted.

As far as eating in the evening is concerned…..a lot of people make the mistake of eating their largest meal at night and then being surprised that they have trouble losing weight.

The clue to successful weight loss is dividing your calories in a smart way throughout the day and eating MORE of your calories in the first part of the day, when your body needs them the most to support all your daily activities.  Breakfast and lunch should be fairly substantial, while dinner moderate. If you really don’t have much appetite for breakfast, have something small and then add a good size mid-morning snack, but never skip it. Research shows that people who skip breakfast have metabolism that is slower by about 10%-15%. That’s a lot, and over time it’s bound to show as unwanted, extra fat.

CAN I JUST HAVE 3 SHAKES A DAY TO LOSE WEIGHT?

FROM THE SERIES “ASK THE TRAINER”

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

It may work for a week or so, but you will eventually be tired and grumpy, and most likely hungry. Any liquid food gets absorbed very quickly. The body doesn’t have to work breaking it down, digesting, etc. The digestion process actually requires energy.  Absorbing shakes – very little. This causes you to not be satisfied or feel full, and people get off these kinds of diets very quickly. It is also very difficult to get all the important nutrients, minerals and vitamins in a few shakes, so you’re running a danger of being nutrient deficient. If you need to lose weight really fast for some important event AND are able to find a nutritionally balanced shake:  one that has enough good quality protein to spare your muscles, some good fat and carbohydrates to keep your energy levels up, as well as vitamins and minerals, go for it, BUT……only for a very short time. Depending on what’s in the shake already, you might want to take a multi-vitamin/multi-mineral supplement. Shakes, however, will never be able to compete with fresh, whole foods. And they will never be really satisfying. And that’s always a clue to being able to stick to any diet or food regimen – if you get bored with it, you are going to quit.

The exceptions here would be your post-workout recovery shakes, which are designed to enter the blood stream very fast to stimulate protein synthesis and glycogen storage in the muscles, as well as shakes used by people trying to gain big amounts of muscle. In these cases, they do come in very handy in addition to solid food, as it becomes very difficult to eat enough calories to support intense workouts and muscle growth. (Think Hillary Swank in “Million Dollar Baby”.) But these would be in addition to, and not instead of, meals.

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".

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.

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. 

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