Our body doesn’t store many carbohydrates. In fact, you only have something like 100 grams of them in your liver and 300 grams of them in your muscles whenever your carbohydrate stores are full.
If you exercise for a while, you’re going to deplete a lot of those carbohydrate stores. In addition to that, when you resistance train you create small levels of “micro-trauma” in the muscle fibers themselves. As a result of those two facts, at the end of your workout you’re somewhat carbohydrate depleted, and you have some muscle fibers that need repair. You need to eat carbohydrates and protein to fix these two problems.
The main issue with the carb depletion is that your body needs carbs. If your body has to choose between having carbohydrates for brain function or having extra muscle to be able to bench an extra ten pounds, it will always choose carbs for brain function. This also means that if you only eat protein after your workout, then your body is going to convert the protein into carbohydrate because it needs carbs more. The most intelligent way to approach this is to just eat the carbs so your body doesn’t have to waste time and energy converting the protein into carbs.
Once you have your carbs in and your body is happily re-filling its carbohydrate stores, then you can focus on repairing the damaged muscle fibers by eating protein. In fact, research has shown that around a 3:1 carb to protein ratio is the best for your post-workout meal. If you’re going to take your 25 grams of protein (what’s in most whey protein powder servings), then you should be getting in around 75 grams of carbohydrate.
Also, as a fun sidenote, chocolate milk has been shown to be just as effective for post-workout recovery as any brand-name recovery drink or powder. It’s a lot cheaper, too. 🙂
This is really good to know! Thanks!
I understand now. I guess that means I should have carbs after brisk walking for at least 45 minutes. Even though I have present lower back problems but using most of my muscles during the workout means that these muscles (including the lower back muscles) are traumatized. That could be a contributing factor to muscle strain in that area. Thanks. I’ll try this and see how it goes. Anything that helps me feel less pain is worth trying.
Sorry to hear about the lower-back pain! Yes, proper nutrition will help you out in that area. It probably won’t make all of the problems dissipate, but it’s a step in the right direction.
Also, if you have access to a cable machine or can buy a resistance band from somewhere, this article we wrote earlier may help you out. Essentially, each exercise is designed to help strengthen the core musculature without putting those muscles through movement. Instead of moving, the muscles just stabilize the core (which, if you think about it, is what the core was primarily designed to do anyway when we walk, push things while standing, or pull things while standing).
In doing so, you’re able to strengthen your muscles without potentially dangerous movements. These exercises are about as safe as you can get, but we aren’t physical therapists. If you can, I would highly suggest seeing what they say to do if you haven’t done so already.
http://tlbflowllc.com/2012/03/26/how-to-beat-lower-back-pain/
Is the chocolate part significant, or does regular milk work too?
The chocolate part is significant because it has a little extra sugar in it. That allows it to fit perfectly into the 3:1 carb-to-protein ratio. I think regular milk would be something like 2:1. So, it’s not bad by any means, but it’s not quite optimal.
Good question, though. Thanks for commenting! 🙂
I think I need to work out more just so I can drink chocolate milk.
Ha ha. Yeah, the extra sugar is tough to justify if it’s not for post-workout nutrition.
Thanks for stopping by, Dayna!
Oh man, I was having a conversation about this just the other day.
Out of curiosity, do you all have any books that are nutrition for lifting that you could recommend?
Our main source is: “Sports Nutrition: A Practice Manual for Professionals” by Marie Dunford (with something around 50 other dietitians as reviewers). The problem with it is that unless you’re really gung-ho about learning the intricacies of nutrition, you may not want to deal with the immensity of it. It’s over 500 pages.
The best source that we know of for people wanting a basic knowledge of nutrition would have to be our nutrition professor’s home website. He teaches at Miami Dade College, and has outlines of all of his lectures up on the internet.
http://faculty.mdc.edu/rpatton/weight.html
Read his “Behave Yourself” nutrition and weight management workbook. I just found it today while trying to find a different document of his (he took it down, though). Anyway, I skimmed through it, and it looks like a solid Intro. Pardon his grammar mistakes. I think I’ll send him an e-mail asking if I can fix them for him. 🙂
Also, I recognize that “Behave Yourself” isn’t directly lifting related. It’s just a good intro. However, Professor Patton also has a Powerpoint “14. Fitness” on his Powerpoint page. This is essentially all you need to know about fueling your body to optimize your physical performance. It’s a real diamond in the rough.
http://faculty.mdc.edu/rpatton/powerpoints.html
I hope that helps! Just let me know if you need more info.
Great information! I have to remember to save all of this! Thank you thank you thank you!
No problem. 🙂
Nice info. So, I don’t lift weights, but I do a lot of cardio (biking, jogging, usually a few miles at a time). Fruits like bananas and oranges are a sufficient carb source for that stuff, right? I don’t eat bread… blame the gluten… 😉
The cardio isn’t going to create as much muscular “micro-trauma”, but it’s still there to some extent.
The issue is more of total grams of carbohydrates rather than what source they come from. So, yes, bananas and oranges could provide enough carbs to refill the glycogen stores, but you have to make sure that you’re eating enough.
The duration and intensity of your run determines just how many grams of carbs you would need, then you can get those carbs from any carb source (bananas,oranges,chocolate milk, etc.)
Hopefully that helps. I’m not sure how many carbs you’re burning during the cardio sessions, so I can’t give an exact number.
Thanks for the comment!
Thanks! My jogs vary, but it’s good to remember to eat according to how hard I work myself.