Got a PM, I'll just answer it here to benefit the most people. I'll let you all argue this one out, as this subject can attract all kinds of hard-to-prove opinions. I'll just share the consensus of my staff:
PM said:
Robby,
I have a two and a half part question for you regarding after workout replenishment.
(1) Do you believe it better to go to the gym for weight training in a fasting state?
(1.5) do you subscribe to the waiting for 60 minutes after a work out to eat as fat/calorie burn continue at a higher rate for this period?
(2) if you do would it be good to have a recovery drink right after the workout?
Just some quick back ground:
Cardio - run in the mornings 5-6 days a week. Four days long slow runs, one day with wind sprints and one day doing bleacher climbs. Do not have mountains to climb here so have to do what I call the "metal mountain" Bleachers.
weights - High reps with moderate weights at lunch time.
Might start doing some crossfit in the near future 3 days a week and using this to replace 3 running days. Thanks in advance.
My answer:
Not knowing your goals, (weight loss or muscle gain, performance),
1) Fasting and exercise. We don't recommend exercise on an empty stomach for three reasons. First, there's no proof you burn any more fat (some research was released just last month on that and made national news). Second, I pick up at least one person a month off the floor passed out. The most common response is "I hadn't eaten anything yet". Third, you can't push yourself very hard if you are hungry as glucose and glycogen are depleted. Now I'm not talking a big meal here. Just a few hundred calories, probably good carbs.
1.5) Talking to my trainers, on that one, they say although there may be a little data supoorting that time frame, the end result is almost negligible. Keep in mind that 80% of our business is fat loss, so we're always going to be careful about encouraging clients to eat more than they already do! One of my senior trainers, said a 30-90 minute window after workout is just right and sticks to it for his athletic cleints. Weight managment clients, trying to keep them at around 3 meals, 2 snacks per day, so timing less of an issue.
2) This will suprise you, but with the accepted recommended post recovery as 3:1 carb protien ratio, good ol' chocolate milk (see acefitness.org, they just had an article on it) is pretty good for the money. You can spend a lot more, but might not get a lot more in return. For a weight management client, plain milk.
I want to frame that last answer. We are not a big proponent of supplements. Not against them at all, either and they have their place. Honestly, we've learned we can get a client further along if they spend the money on training (which not coincidentally pays our bills) and eating well. If they can afford supplements, great, we refer them to a local expert on them.
For me personally, if I can workout early, say 60 minutes after getting up, I eat breakfast after workout. If have to wait longer than 60 minutes, I eat a light breakfast (like banana and 1 cup mini wheats, 3/4 cup milk) and my workouts are always better. I did the empty stomach thing for years and it made zero difference for me except I felt drained after the workout. Sometimes I pigged out later as I was so hungry and drained.
PM said:
Robby,
I have a two and a half part question for you regarding after workout replenishment.
(1) Do you believe it better to go to the gym for weight training in a fasting state?
(1.5) do you subscribe to the waiting for 60 minutes after a work out to eat as fat/calorie burn continue at a higher rate for this period?
(2) if you do would it be good to have a recovery drink right after the workout?
Just some quick back ground:
Cardio - run in the mornings 5-6 days a week. Four days long slow runs, one day with wind sprints and one day doing bleacher climbs. Do not have mountains to climb here so have to do what I call the "metal mountain" Bleachers.
weights - High reps with moderate weights at lunch time.
Might start doing some crossfit in the near future 3 days a week and using this to replace 3 running days. Thanks in advance.
My answer:
Not knowing your goals, (weight loss or muscle gain, performance),
1) Fasting and exercise. We don't recommend exercise on an empty stomach for three reasons. First, there's no proof you burn any more fat (some research was released just last month on that and made national news). Second, I pick up at least one person a month off the floor passed out. The most common response is "I hadn't eaten anything yet". Third, you can't push yourself very hard if you are hungry as glucose and glycogen are depleted. Now I'm not talking a big meal here. Just a few hundred calories, probably good carbs.
1.5) Talking to my trainers, on that one, they say although there may be a little data supoorting that time frame, the end result is almost negligible. Keep in mind that 80% of our business is fat loss, so we're always going to be careful about encouraging clients to eat more than they already do! One of my senior trainers, said a 30-90 minute window after workout is just right and sticks to it for his athletic cleints. Weight managment clients, trying to keep them at around 3 meals, 2 snacks per day, so timing less of an issue.
2) This will suprise you, but with the accepted recommended post recovery as 3:1 carb protien ratio, good ol' chocolate milk (see acefitness.org, they just had an article on it) is pretty good for the money. You can spend a lot more, but might not get a lot more in return. For a weight management client, plain milk.
I want to frame that last answer. We are not a big proponent of supplements. Not against them at all, either and they have their place. Honestly, we've learned we can get a client further along if they spend the money on training (which not coincidentally pays our bills) and eating well. If they can afford supplements, great, we refer them to a local expert on them.
For me personally, if I can workout early, say 60 minutes after getting up, I eat breakfast after workout. If have to wait longer than 60 minutes, I eat a light breakfast (like banana and 1 cup mini wheats, 3/4 cup milk) and my workouts are always better. I did the empty stomach thing for years and it made zero difference for me except I felt drained after the workout. Sometimes I pigged out later as I was so hungry and drained.
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