Category: Nutrition

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This post is probably a shocker.

Get rid of pricey Protein Powder!

Good olè low fat chocolate milk?!? What?

The other day I was working-out kicking my own ass, and I went to grab my post workout drink (the chocolate milk in the picture) and noticed I had this drink with a bunny on it while all these fitness buffs are pulling out their protein cup shakers from their gym bags that contain their powders and potions.

I had to laugh at how ridiculous I looked compared to the status quo.

Or do they look silly compared to the truth about pre and post shakes?

There is a TRUTH that the companies making those powders don’t want you to know or maybe they are innocent and just don’t understand themselves.  

Why do we drink a shake before and/or after a workout?

The reason is to maximize workout potential, to maximize the benefits from the exercise, and prevent the breakdown caused by the workout (recovery).

So what works the best?

I’m going to try to simplify the answer the best I can.

PROTEIN DOMINANT SUPPLEMENTS ARE NOT NOT NOT THE BEST!!!

Lets look at why and what actually works:

• The body uses glycogen (sugar) as one of its main sources of energy when working out
• your glycogen storage lowers as you workout and also the longer you go without food
• the first thing your body searches for after a workout is sugar to restore depleted levels.  Your body will not repair muscle damage caused by your workout until glycogen levels in muscles are back at normal levels.
• you have a certain amount of time to take care of your glycogen levels. If not your body will start converting proteins (muscle) into energy.  This is counter productive if muscle gains are the goal.  
• Nutrients must come in liquid form so the body doesn’t need to break it down. Faster absorption.
• if you ingest only protein then the protein will be converted into energy and not be used for what you think it would be used for.
• if there is too little or too much fat then the effect of carb replenishment is hindered

REASONS TO USE CHOCOLATE MILK:

1)  Optimal amounts of carbs (simple and complex), fats, and proteins are perfectly supplied in low fat chocolate milk. Plus you get all the benefits of the natural nutrients found in milk like calcium, vitamin D and much more.

2)  very cost effective and you get the most bang for you buck with all the additional benefits.  

3)  it’s All Natural.

It kills me when I see someone that is into the all natural products but then dumps all the manufactured fitness products into their bodies.

And no, milk does not cause inflammation! If you are lactose intolerant then drink lactose free milk.

4)  Tastes better than any powder on the market.  I don’t care what anyone says. Supplement companies try their hardest to match the great flavor of natural chocolate milk and can’t!

5)  it is the most available pre and post drink out there. You can even get it at a gas station if you forgot to bring yours.

That is why supplement companies can’t sell chocolate milk. They can not rule the market.  

FOR BEST RESULTS:

Pre workout drink- Drink 2:1 ratio carbs to protein and 1-3 grams of fat about 20-30 min before the workout

Post workout drink- Drink 1:1 ratio of carbs  to protein and 1-3 grams of fat within 20-30 min after workout

***To continue muscle recovery eat a carb rich snack with little protein 1 1/2 hours after the workout (ex. Half bagel with couple slices of turkey deli meat)