IMPORTANCE OF PROTEIN ALONG WITH CARBS IN POST WORKOUT-High-protein diets—and their promises of muscle gain, weight loss and improved health—appeal to athletes,body builders,sports people etc etc
The goal of post-exercise fueling is to replace muscle glycogen and begin regenerating muscle tissue. Adequate carbohydrate and protein feeding ,post-exercise helps restore glycogen and protein stores, respectively. However, carbohydrate gets digested, absorbed quickly than protein and subsequently raise blood glucose within 15 to 30 minutes. Protein, on the other hand, digests more slowly and does not lead to peak amino acid levels in the blood for up to three hours. Refueling should begin immediately after 30 mins after exercise,than it should be followed by high carbohydrate and protein rich meal in 2 hours.
BEST COMBINATION( of carbs and protein)- The amount of carbs athletes need ranges from 6 to 10 g per kilogram per day (g/kg/day), which equates to about 2.7–4.5 g per pound per day (g/lb/dy) (ADA 2006).Carbohydrate are important to pair with protein, if insufficient carbohydrates is provided the body’s energy needs and muscle synthesis is compromised. for eg combination of 1 banana with glass of lowfat milk, and 1 whole wheat toast) classic example of pre-post workout combination of carbs and protein which is easily digestible and available.
IS HIGH PROTEIN DIET AND LOW CARB DIET IS SOLUTION? Answer is NO
One with high resistance training should avoid in any case low carb high protein diet-While the body has the capacity to store carbohydrate and fat, there is no such storage for protein,body cannot store protein in the form of protein, which is why it must be consumed daily. When too much protein is consumed, its broken into two portion ,one portion gets excreted in urine as urea. while other portion is converted into glucose if body cannot use it then finally gets stored as fat. Excessive protein consumption, whether from food sources or by liquid or powder supplements, may cause dehydration, as well as negatively impact the kidneys and bones. While on low carb with minimum glycogen stores ,they rely heavily on muscle protein for fuel which will worsen athletic performance and muscular strength.
READYMADE PROTEIN SUPPLEMENT OR HOMEMADE?
Today’s Marketing strategy and fashion trend are pills, powders and bars, Supplements provide convenience, but real food provides better overall nutrients in terms of nutrient density.The research findings are inconsistent and little is known about the safety of these products, the ADA(american dietetic association) advises against individual amino acid supplementation and against protein supplementation overall (ADA, DOC & ACSM 2000).
SO WHAT IS BEST BET-
Opt for homemade food options may provide the best of both worlds , when it comes to carbs and protein, rather than spending lots of money on packaged bars.
Some healthy quick and simple options are-(combination of protein and carbs)-
- Paneer /tofu paratha and fruit
- chocolate milk with and egg whites
- fruits and milk
- peanut and sesame chiki/ laddoo and milk
- omelette rolled in a roti/chapati
- boiled sweet potato with egg
- Banana with eggs
- grapes/melons and cheese cubes
- raisins,milk and apple
BE SMART IN SELECTING SUPPLEMENTS-
The perfect ratio of macronutrients is meaningless if we don’t like taste of some gels and bars or protein powder and create GI distress and other problems like constipation .So eat what your tummy,mind,feasibility and pocket says. Combine good exercise plan with a healthy lifestyle and overall healthy diet.
ref- www.acefitness about nutrient