Refueling: A Small Window Makes a Big Difference by Joan Kent, PhD

Refueling: A Small Window Makes a Big Difference
By Joan Kent, PhD

What we eat before training is very important, but what we eat afterward is even more important. The main value of eating right after training is that we recover well and can train well the next day. ACSM guidelines are clear that, while three days a week of exercise can postpone the inevitable age-related fitness decline, more frequent workouts are necessary for fitness improvement. So refueling is key.

If your clients are anything like mine, though, the refueling meal – and “meal” is a generous term – might range from a banana to just a latte. Neither of these offers the best post-workout fuel. Below are a few points on post-cycling consumption to encourage clients to eat the right stuff.

According to Maughan’s Nutrition in Sport and other research, the best post-workout fuel is a combination of starch and protein, in a ratio of about 3:1. The original study by Zawadki et al. used a 2:1 ratio, and I’ve seen 4:1 used in others, but the generally recognized guideline these days is 3:1.

It’s best to eat within 30 minutes after the training ends. For many folks, that will mean eating in the locker room, so convenience is a factor, but we’ll get to that in a moment. First let’s look at 3 reasons this 30-minute refueling window is critical:

. Glycogen replacement (repletion) is most effective within 30 minutes because the enzyme that facilitates it (glycogen synthetase) is in its most active form.

. Missing the 30-minute window can trigger transient insulin resistance that may persist for hours. If that occurs, later meals won’t replace glycogen as effectively as if refueling starts within 30 minutes.

. The carb/protein mix stops the cortisol response, which can otherwise tear down muscle tissue.

Actually, the above 3 reasons have refueling windows of slightly different durations, but it makes the most sense to eat within the smallest window to cover all bases. So I recommend 30 minutes.

For convenience, I recommend a slice or two (maybe three after a tough training) of a food that’s easy to find and store in a locker. It’s Alvarado St. Essential Flaxseed bread.

Please don’t panic over the gluten! Here are a few points that make the bread a good choice:
— Alvarado flaxseed bread is whole grain but has fairly large air spaces. That raises its glycemic index. Carbs with a high GI replace glycogen more quickly.

— The flaxseeds in it are whole, so they’re used as fiber, rather than as fat. It’s better to avoid fat in the refueling window because fat slows absorption of carbs. Fast absorption is key following training.

— It’s lower in calories than most bread — 50 calories per slice vs. 80-100 in other breads. This may encourage people to try it who are concerned about weight management.

Other foods can substitute for Alvarado flaxseed bread, but a combination of starch and protein is preferable to sugary recovery drinks. I prefer not to recommend junk.

Alvarado flaxseed bread is preferable to fruit. That’s the wrong post-workout fuel altogether because muscle glycogen replacement is slow with fructose, the sugar in fruit.

The bread is preferable to the recently touted chocolate milk, which contains mostly sugars – unhealthful and addictive. Milk isn’t convenient because is requires refrigeration during the workout. Also, lactose intolerance is common, and so is allergy to chocolate.

If you simply can’t go with bread (!), I’d recommend potatoes, along with some unsweetened protein powder that you can mix with water when you’re ready to have it. Both store easily in a locker.

Bottom line, eating starch and protein 30 minutes (or sooner) after training may help many fitness enthusiasts recover faster and perform better in the next training.

If you’re looking for help with nutrition — for your training or for health issues — perfect. That’s what I do. Just visit www.FoodAddictionSolutions.com/Coaching and request your FREE Eating Empowerment Consult. Find out how easy it can be to make small changes that make a big difference.