Historically, in the 1960's the common recommendation for a post-workout nutrition included carbohydrates, according to "USA Today." For anyone engaged in strenuous exercise, abundant carbohydrates were considered the recommended foods for consumption post workout. However, today much has changed, as the controversy continues about exactly what to eat and when, it is becoming clear that high carbohydrate nutrition after a workout is no longer recommended as it negatively affects insulin levels, reverses calorie loss, hence weight loss. Actually, the jury is still out on the overall role of carbohydrates in post workout nutrition.
Post Workout Physiology
According to Sam Omidi, health coach and personal trainer specialist with Weight Loss and Training.com, our bodies use exercise to "breakdown glycogen...as well as some fats and protein." Glycogen, simply put, is the fuel or energy produced by the body that is depleted within one hour of strenuous exercise. In order to replace this fuel, the body turns to protein and fat to keep going.
High Carbohydrates
According to an article in the "Health Day News," Dr Barry Braun, director of the University of Massachusetts, Amherst, and his team studied 10 men and 10 women, divided into two groups to study the effects of post workout carbohydrates on each participant. The findings, published in both the "Journal of Applied Physiology, Nutrition, and Metabolism" as well as the "Journal of Applied Physiology," revealed that participants with high carbohydrate consumption after strenuous exercise actually erased the benefits of one full hour of exercise.
Other Study Findings
This high carbohydrate study showed that the control group that abstained from the high carbohydrate drink actually experienced enhanced insulin efficiency by 40 percent. Also, in other portions of the Braun study, it was found that when the two groups of participants cycled 75 miles and were given the exact same meals immediately after strenuous exercise and also three hours afterward, the timing of the carbohydrates did not matter if they consumed or "ate back" the calories from carbohydrates.
Other Expert Advice
According to an article by Sam Omidi, a health coach and trainer specialist, simple carbohydrates found in fruit such as bananas, watermelon, apples and pears are helpful to replenishing glycogen lost to strenuous exercise. He also suggests that the carbohydrates found in fruit can be combined with increased omega-3 fatty acids after exercise in a full meal with carrots, whole wheat products such as pasta, potatoes, oats and yogurt within 30 minutes to one hour of strenuous exercise.
Post Workout Protein
Though the debate continues, probably the simplest and most effective method of post workout nutrition advice for weight loss comes from Nancy Clark, a Fellow of the American College of Sports medicine who recommends, "eat something after exercise and nip the appetite in the bud...a protein-carbohydrate combo can be more satiating than [carbohydrates] alone."
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