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Shawn Phillips, Well-Being - Written by Shawn Phillips on Monday, August 17, 2009 15:38 - 7 Comments
Feed Your Strength
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It’s a common misconception that strength training leads to fuller, stronger muscles. While it’s true that training is the stimulus for growth, it’s actually the recovery and proper nourishment immediately following your training that fuel your muscles, energy and strength.
Intense training leaves your muscles screaming for vital nutrients necessary for rebuilding your body stronger. Yet, you don’t experience this post-workout hunger on a cellular level. In fact, you may not even feel hungry after working out. Even worse, you may intentionally avoid eating as a weight-loss strategy; thinking to yourself, “why eat, I just worked out and burned off all those calories?”
Yet, post-training is the right time to feed your strength. Following exercise, your body exhibits an elevated metabolic rate, much like it does upon awakening. Starving yourself following training stalls your metabolic rate and throws you into a catabolic state, breaking down muscle tissue. As a result, your hard effort goes unrewarded and you’ve actually improved your body’s ability to store fat.
As soon as your workout is over the clock starts ticking—the sooner you shuttle in optimal nutrition, the better. Most experts agree that the first 30 to 45 minutes following your training are the most critical to capturing the full benefits of your hard work.
Now just because you’re training hard doesn’t mean you have license to unlimited crullers at the local Dunkin’ Donuts. Rather, it’s time to infuse your muscles with high-quality proteins, complex carbohydrates and other essential nutrients:
Protein—essential to the structure and function of every cell in your body. In addition to its leading role in the formation of muscle, protein can elevate your mood, increase mental focus, sustain energy and support your metabolism (fat loss, lasting satiety).
Carbohydrates—the primary and essential source of energy for your entire body and mind. They fuel your nervous system, brain and muscles. As a part of a well-balanced meal, carbohydrates help the effective delivery of proteins and tell the brain, “You’ve got energy.”
Stick with complex carbohydrates (oatmeal, brown rice, sweet potatoes), as they gradually release into your bloodstream to provide sustained energy, optimize the delivery of nutrients and offer longer-lasting satiety than do simple carbs (which can trigger fat storage).
Veggies and most fruits are good sources of energy and are rich in vital nutrients (vitamins, minerals, antioxidants and fiber).
Fats—essential fats, including omega-3’s, omega-6’s and others, are vital for your optimal physical and mental performance. They provide fuel for energy, support fat loss and promote optimal cellular health. Curtail your intake of the unhealthy fats (saturated and trans-fat).
Every time you choose to fuel your body with balanced nutrition you take a step toward freedom and a life of strength, energy and vitality.
TIP: Drink Water, Use Sports Drinks for… Sports. These brightly colored, exotic-flavored performance drinks are often extremely high in sugar (some with high fructose corn syrup). Sure, there are some electrolytes for that post-marathon depletion, but they are not a replacement for water. If you absolutely must have your “ade” – great! Slam one down after you’ve climbed off the bike after a three-hour mountain ride, at half-time during the Super Bowl in which you’re playing, or whenever you’re being an athlete.
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7 Responses to “Feed Your Strength”
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It’s great to hear that you are back into it Nat. I agree with Susan that there’s something magical about running past the finish line….even if there were a few hiccups on the way there!
Although we’ve been really focussing on these 12 weeks…of course….it’s really about transforming our attitudes to food and exercise…sorry “TRAINING” (I’m never gonna exercise again!)for the rest of our lives!
Do keep writing, Susan/Nat. It’s good to share the strength!
Kia Kaha (Be Strong) Paul.
[Reply]
Nat Reply:
August 25th, 2009 at 10:17 pm
Thank you Lowkei…I am working at finishing strong. Did my upper/push training today, along with some serious stretching. Food wise has been great with variety. I am reflecting this evening on all that has transpired these past 90 days w/regard to this program. Last night I was going through Shawn’s book (I hadn’t picked it up in quite a while)and came across my vision statements. I have been so focused on pounds, inches, training, & how I wasn’t meeting my own expectations, etc that my purpose got lost and thus I have been dogging it for awhile. I am seriously re-grouping. Purpose, vision, and reason why I started the program in the first place.
Yes, attitude is the key. You know, so few folks are blogging I just hope it isn’t because they bailed on the program. Daily support is so important and it’s human nature to not write if we aren’t participating. That is when we really need it the most.
Anyway, I am here, back at it, and will finish strong. One of my greatest accomplishments is doing 20 minutes 3Xweek on my elipitcal. I cannot tell you how much I dislike that sort of training. When I started, I couldn’t do 5 min and quit asap. Now I’m doing the HIIT elipitical training easily and even after no doing it for a few weeks, I’ve picked up right where I left off and feel great that I am able to do that. So, I guess I really have accomplished something afterall.
Keep on training…think about what you are doing today that you were not doing 90 days ago.
More tomorrow…thanks for your support. Nat
[Reply]
Way to go Susan! Just lead the way home….
[Reply]
I have found that if I do not eat after training I feel sluggish and to an extent depressed. I even feel that my next training session is not as productive as it could have been. It has just become routine now to have at least a protein drink after training.
I just finished my last training session for week 11 and have planned my weight selections for next week. I am feeling ecstatic, I have tried off and on for 9 years to finish a 12 week program. I am also a little sad that it is almost over.
[Reply]
Nat Reply:
August 23rd, 2009 at 12:52 pm
Hello, Susan…congratulations on your great success with out challenge. You can pat yourself on the back and feel pretty darn good about your accomplishment. I relate to your comment about trying off and on for the past nine years to finisha 12 week program. I completed a 12 week food program three years ago which completely changed my eating habits and I have been able to keep my weight down (I lost 40 pounds…10 pounds too much) and have maintained my weight loss since. Eating habits completely changed.
Training…(exercise…a word I no longer use) has not been the same in this case. Read my note to Lowkei for all the details.
I am not ready to throw in the towel, although I am not seriously challenged at this point. I am hoping that some how Shawn can help those of us who were not able to complete to find a way to re-group and re-charge our mindset and behaviour.
So…keep up the great work and I look forward to hearing from you as you push yourself across the finish line.
God bless…
Nat
[Reply]
suechris Reply:
August 24th, 2009 at 6:59 pm
Nat, if you are like me you will feel so much better if you stick it out and not quit so close to the end. My results aren’t as dramatic as I had hoped, but I will now know that I can complete a 12 week fitness program from now on. I’m going to be taking my ‘training’ just 12 weeks at a time setting new goals for each one. Good luck to you!!!!
Susan
[Reply]
Nat Reply:
August 24th, 2009 at 10:29 pm
Hello, Sue…thank you so much for your message. I made the decision to finish strong! I worked w/my trainer friend today and told her about my disappointment. I then decided that I am going to finish strong this week and weigh, measure and photograph my progress which has been so sporadic these last four weeks. I feel great this evening…did 20 min elipitical as in the program HIIT and abs, plus I did a lot of stretching on the pilates tables. I have eaten healthy today and am eating like the beginning week of our challenge. And…I do feel better this evening. I’m focusing to get back on track. I’ll report tomorrow. I really believe that the daily reporting through the blogging is essential. For me, at least. I need to be accountable. Thanks again. Stay in touch ok? Part of my problem is that I put on weight the first month. Lost inches, though. But my slacking has put all the inches on again I bet.
Keep at it Susan. Thanks… Nat