"𝑴𝒚 𝒄𝒐𝒂𝒄𝒉 𝒕𝒆𝒍𝒍𝒔 𝒎𝒆 𝒕𝒐 𝒂𝒗𝒐𝒊𝒅 𝒇𝒂𝒕𝒔 𝒂𝒔 𝒊𝒕 𝒔𝒕𝒐𝒑𝒔 𝒎𝒆 𝒔𝒉𝒖𝒕𝒕𝒍𝒊𝒏𝒈 𝒕𝒉𝒆 𝒈𝒍𝒚𝒄𝒐𝒈𝒆𝒏 𝒕𝒐 𝒕𝒉𝒆 𝒎𝒖𝒔𝒄𝒍𝒆 𝒂𝒔 𝒒𝒖𝒊𝒄𝒌𝒍𝒚"
Slightly maybe, but where's the rush? You'll replenish glycogen just fine.
Sounds like your coach has been in at the Flex Magazine again!
And in any case, studies have shown that even a really intense training session (yes using advanced level trainers and bodybuilders) will only deplete glycogen by up to 30% so you are not even that depleted bro!
"𝑩𝒖𝒕 𝒊𝒕 𝒃𝒍𝒖𝒏𝒕𝒔 𝒕𝒉𝒂𝒕 𝒂𝒏𝒂𝒃𝒐𝒍𝒊𝒄 𝒊𝒏𝒔𝒖𝒍𝒊𝒏 𝒔𝒑𝒊𝒌𝒆!"
NOPE, I'm afraid your coach is a gimp!
Adding fats to a meal does NOT have any effect on the post-prandial insulin release at all.
OK, so now we have the bro science bullshit out the way, let's look at how adding fats post workout can HELP your recovery!
We are not going to cover protein here as we all agree that for the purpose of elevating MPS and reducing muscle protein breakdown to provide that positive nitrogen balance, getting a complete protein within 2-4 hours of training is a good idea.
Agreed?....good let's press on with today's lecture (oh that's right bitches this is a lecture)
𝐂𝐄𝐋𝐋 𝐌𝐄𝐌𝐁𝐑𝐀𝐍𝐄 𝐈𝐒 𝐖𝐇𝐄𝐑𝐄 𝐈𝐓'𝐒 𝐀𝐓
The cell membrane of the muscle cell (think of it as the outer sheath encasing it) is made up of lipids (fats) and proteins.
The three major classes of membrane lipids are phospholipids, glycolipids, and cholesterol.
And while we always talk about damage at the muscle fibre level from resistance training, we also know that there can be a significant level of damage at the cell membrane level too, as shown in the study below looking at eccentric training and the subsequent damage seen at various levels.
So, knowing that a level of damage also occurs at the membrane level (which is largely made up of fats), we can really optimise recovery from that heavy session by consuming both PROTEIN AND FATS!
Sure, have some carbs if you want, but they should NOT be the focus of your post workout meal unless you are training more than once per day with <8 hours between sessions (i.e. an endurance based athlete NOT a gym bro who trains once every 24-48 hours)
𝐂𝐀𝐑𝐁𝐒 𝐃𝐎𝐍'𝐓 𝐑𝐄𝐏𝐀𝐈𝐑/𝐆𝐑𝐎𝐖 𝐌𝐔𝐒𝐂𝐋𝐄
While we know that consumption of protein post workout will see Muscle Protein Synthesis increase and Muscle Protein Breakdown reduce, to achieve that positive net balance that we want for hypertrophy
Adding carbs alongside that won't enhance this. The research below looked into a number of studies investigating this
"...𝑜𝑛 𝑡ℎ𝑒 𝑏𝑎𝑠𝑖𝑠 𝑜𝑓 𝑎𝑣𝑎𝑖𝑙𝑎𝑏𝑙𝑒 𝑑𝑎𝑡𝑎, 𝑛𝑜 𝑓𝑢𝑟𝑡ℎ𝑒𝑟 𝑏𝑒𝑛𝑒𝑓𝑖𝑐𝑖𝑎𝑙 𝑎𝑐𝑡𝑖𝑜𝑛𝑠 𝑜𝑓 𝑐𝑎𝑟𝑏𝑜ℎ𝑦𝑑𝑟𝑎𝑡𝑒𝑠, 𝑖𝑟𝑟𝑒𝑠𝑝𝑒𝑐𝑡𝑖𝑣𝑒 𝑜𝑓 𝐺𝐼, 𝑎𝑟𝑒 𝑒𝑣𝑖𝑑𝑒𝑛𝑡 𝑐𝑜𝑛𝑐𝑒𝑟𝑛𝑖𝑛𝑔 𝑚𝑢𝑠𝑐𝑙𝑒 ℎ𝑦𝑝𝑒𝑟𝑡𝑟𝑜𝑝ℎ𝑦 𝑤ℎ𝑒𝑛 𝑎 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑠𝑢𝑝𝑝𝑙𝑒𝑚𝑒𝑛𝑡 𝑡ℎ𝑎𝑡 𝑚𝑎𝑥𝑖𝑚𝑎𝑙𝑙𝑦 𝑠𝑡𝑖𝑚𝑢𝑙𝑎𝑡𝑒 𝑚𝑢𝑠𝑐𝑙𝑒 𝑝𝑟𝑜𝑡𝑒𝑖𝑛 𝑠𝑦𝑛𝑡ℎ𝑒𝑠𝑖𝑠 𝑖𝑠 𝑖𝑛𝑔𝑒𝑠𝑡𝑒𝑑."
𝐒𝐎 𝐖𝐇𝐀𝐓 𝐅𝐀𝐓𝐒 𝐖𝐈𝐋𝐋 𝐇𝐄𝐋𝐏 𝐓𝐇𝐄𝐍?
The best way to think of a healthy cell membrane is a sandwich, with the ‘bread’ composed of generous amounts of unrefined omega 3 and 6 fats, and the filling made of the phospholipids I mentioned earlier.
🔹OMEGA-3: Flaxseeds (and oil), Salmon, Sardines, mackerel, chia seeds, eggs and walnuts
🔹OMEGA-6: Most nuts and seeds, eggs and poultry
🔹PHOSPHOLIPIDS: Eggs, milk, liver, red meats!
"So hang on....you are telling me I can have steak and eggs post workout?"
Or salmon and eggs like I did earlier today!
So we are in unchartered waters right now, with the Coronavirus causing mass panic, hysteria and leaving many feeling helpless and lost......
Protein is is often hailed as the king when it comes to making them "gains" and with good reason. Aside from the variety of functions protein plays in the body, they’re also a key regulator for muscular hypertrophy. Obviously if you’re putting in the hours in the gym and training hard you’re going to want to maximize your output with proper nutrition, and specifically, proper protein intake.