The Essentials For a Post Workout Smoothie

 

 

As I will upload on my Youtube channel, I am talking about some key elements when it comes to a “functional” post workout smoothie or shake. I quote functional because many people just consider a typical meal as a post workout.

Now from a healthy food standpoint,  a post workout meal or smoothie is more forgiving than a typical healthy meal consisting of greens and uncompromisable carb and protein sources.

Post workout typically means “within one hour after intense exercise” and is the recommended time frame in which you should consume a meal.

ROLE OF THE GLYCEMIC INDEX

Now most of us, especially those who are trying to lose weight are very conscious of the glycemic index. They always want to avoid spiking insulin (which is a valuable health strategy as well), but if you are exercising hard on a regular basis, you might want to look into the value of spiking your insulin right before and following your workout.

It is important that we avoid spiking our insulin on a regular basis, but when it comes to priming yourself for rigorous exercise like long running, cycling, weight lifting, hard cardio, you will benefit from an insulin spike.

This makes for rapid absorption and provides replenishment for your depleted glycogen stores. Now I can’t speak for those who are diabetic or have insulin issues.

CHOOSE FASTER CARBS

What I mean by a fast carb is a simple carb. A simple carb is generally a sugary carb with little to no fibre per serving. They are also known as simple carbs and because of their nutrient content, they absorb quickly.

Examples of this would be sports drinks, vitamin water, orange juice, a candy bar with little to no fat, pop tarts and almost any type of junk food that you would find in those dirty grocery isles. Consider those high fibre cereals that claim to be healthy as well, but are just sugar-coated granola and spike your insulin fairly quickly.

Now whats with all of these “dirty” foods being suggested here? Why degrade your healthy habits with pre or post workout junk? It will do the trick minus the protein you also need, but if you want to keep it healthy, no problem! Try natural single ingredient foods like dates, maple syrup, or honey (the real stuff). Try 4 to 6 dates in you smoothie for extra sweetness and functional post workout fuel. Even bananas will work great as well as pineapples, oranges or mangos. They are very sugary but natural. I am not a fan of citrus, but they will do as well if you prefer.

High fibre complex carbs such as beans, lentils, quinoa, sweet potatoes or brown rice are better off eaten in your next meal following your workout. These low glycemic carbs, along with all the fibre will slow the absorption process when you want a speedy absorption of nutrients for your starving muscles. I would also recommend avoiding a lot of fibre in a pre workout snack as it can cause bloating and cramps during your workout.

CHOOSE FAST ABSORBING PROTEIN

Protein is another essential macronutrient for post workout muscle recovery. Most protein sources sources are rich in amino acids which are the building blocks for muscle. Even if you are just mainly focused on burning fat, more protein will activate the fat burning hormone and lower your glycemic load. Try one or two protein shakes in between meals for this.

On to the muscle building now, when it come to a “post workout” source, you need a fast absorbing protein source. Animal protein is the hardest to digest and therefore, is not so beneficial after a meal. And since we are talking about smoothies here, they are pretty much out of the question unless you want to pull a Bruce Lee and blend up raw beef to gulp down.

I would recommend whey protein in your smoothie, as it is the fastest absorbing protein source available. It contains up to 90% protein per serving. Don’t worry about hydrolyzed whey protein, a whey concentrate will do just fine. Even better if it is mixed with whey isolate. This provides lower lactose and a higher level of protein. I would not recommend pure whey isolate though because processed at higher temperatures to filter out the fat and sugar. Whey concentrate has the most health benefits and is the most bioavailable. Just make sure it is cold processed.

To keep it healthy, avoid any whey protein powders that contain artificial flavouring and stick with one made with grass fed cows without the use of hormones.

I currently use BodyLogix All Natural Whey protein. It fits all the standards of a healthy, clean and bioavailable source of whey protein with a blend of concentrate and isolate.

Other protein powders are optional, but not as effective. If you are a vegan, your protein sources are limited, but you can use plant sources of protein powder that have less fibre to be absorbed quickly when your muscles depend on it. Digestive enzyme blends are usually added for better absorption, so this will help. Also, adding to a protein powder (or meal replacement shake of this nature) a banana or some dates will help in this case.

LOWER FAT FOR QUICKER ABSORPTION

Okay so this whole blog seems to be all about absorption here and it wasn’t my intention, so take it easy. This is however, is also a key strategy in providing faster absorption. Fats are very slow digesting just like most protein sources. This is why it is essential to keep the fat content very low in your post workout shake. So limit your nutty butters, almonds and such.

The one fat exception though is coconut oil. Coconut oil acts more like a high glycemic carb. I know, more things for you weight watchers to hate on about coconut oil, but remember, its an all natural, single ingredient that has many health benefits and wont slowly kill you like fat free butters and such.

Coconut oil and dates along with anything chocolaty like chocolate whey protein will go great together. Also, try dates dipped in coconut oil for a pre workout snack! It is deadly delicious. Well not deadly, more healthy.

THE IDEAL MACROS FOR YOU

It really depends on your fitness goals and requirements for your workouts. If you are doing some sort of endurance racing, cardio or low intensity type training, your protein needs wont be as high as someone who is strength training or bodybuilding where muscle mass is the object.

Regardless of what your exercise consists of, carbs are essential. We discussed what kind of carbs ideally, but you should be adding in at least 30g of carbohydrates and preferably healthy selections. A mixture of fruit is great for smoothies. Bananas and dates are my top choices. If you are not having a smoothie, I would recommend white potatoes, preferably organic since they are generally loaded with pesticides for the conventional versions.

If you are on a low carb diet and allow for additional carbs here and there as a treat, make it in the meal following your workout or at least the meal after that.

MAKE YOUR WORKOUTS COUNT

I don’t know about you, but I sure as hell believe in working out hard for your post workout enjoyment. It’s more satisfying when you put in the effort to make that recovery shake worthwhile. If you are feathering throughout your workout and not putting yourself in any sort of strenuous action that would render in any sort of gains, then you really have no need for any of what I have just written about. Those sugary carbs will just add additional fat for those of you who don’t metabolize carbs very well. So instead of avoiding these delicious and even healthy post workout smoothies because of all the carbs and sugar, make them work for you by amping up your workout.

If you are jogging on the treadmill, watching tv or conversing with your friend, you are not putting in the worthwhile effort to get results.

POST WORKOUT SHAKE EXAMPLE 

Here is what I usually have in my smoothie. Keep in mind, I do switch it up here and there but these are the typical ingredients thrown in to my blender:

• Almond milk (original or unsweetened)
• Lettuce or spinach
• Chocolate whey protein
• 1 tsp of peanut butter
• 4 to 6 dates
• 1 large frozen banana
• Flaxseed
• Sea salt
• Cinnamon (recently been doing this and it’s amazing)
• Frozen Berries (if I run out of dates)
• Ice cubes (gives it a slushy texture and keeps it cool)

You can also use other ingredients like coconut oil, greek yogurt, or various fruits. Be creative and unique and enjoy it!

Just remember, keep it simple and keep it natural!

 

Brendan Kearney

Vibranatural

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When to Eat Less Fat for More Energy

Hello everyone! Today I am going to be sharing a concept that I talk about in my new ebook All Day Energy: The Power of Raw Food. This concept involves shifting your macronutrients around in a way that leaves you having more energy. This concept really hits home for me and I have experienced the benefits of it firsthand by applying this simple technique.

If there is a term for this concept, I apologize, but for now I want to consider it as a “Fat Fast”. Most of us know about the concept of fasting and what the objectives are behind it. This particular concept involves a decrease in your fat intake for the meals you have during the day.

It requires eating less fat during the day. Similar to a fast, but you only cut back on the fat intake for each meal and not fully avoid it. When your day is over and it’s time to relax, you simply add in the fats that you withheld earlier in the day.

For most of us, a 9 to 5 grind is our thing and many of those like to come home to relax after work. For some other people, their day starts in the afternoon. Whenever you shall be the most focused and productive is when you want the most energy right?

HOW ENERGY IS RELEASED FROM FAT

Fats, unlike carbohydrates and protein, provide a storage of energy rather than being used up at once. It can be used at a later time from the excess calories. The other calories from the fat that serve as health functions in the body are first stored where they need to go. With the leftover calories, they can provide one with a healthy metabolism, a steady release of energy fuel for the next day.

For this reason, a higher fat intake during meals tends to stall your energy release and can even make you feel more tired. This is why eating less fat when you want more readily available energy is a good idea. Save the fats for later for when you want to wind down for a better sleep. At dinner is a great time to store up on fats that can be used as fuel for the body when you want it.

Now we are, of course, talking about healthy fats here. Think of avocados, raw nuts and seeds, flax and hemp or olive oil, and salmon or sardines. For dessert, try some extra fine dark chocolate. 90% cacao contains heart-healthy fats and no sugar.

I personally experience a significant increase in energy when I have a meal with less fat. A good example of this is when I prepare my oatmeal for breakfast. I add in things like cinnamon, hemp protein, cacao powder and some nuts like almond slices and pecans. If I reduce the amount of almonds and pecans (which are high in fat) I experience a boost of energy rather than feeling lazy and tired if I loaded the oatmeal with them.

Now some may think that it is just the excess calories from nuts that slow you down, but what I usually do now is I add in maybe an extra teaspoon of hemp protein powder or increase the protein content to replace the fat. This gives me additional calories that actually provide me with a steadier release of energy rather than slowing me down. Maybe because protein is more readily available as burning fuel for the body than fat. It also keeps you fuller for longer which may have something to do with the steady release of energy as well as a good hit of the amino acid, L-tyrosine.

AN IDEAL PERCENTAGE OF FAT FOR MORE ENERGY

Now there is no specific or magical number of fat to have in a meal that will give you extreme energy, but less is more to an extent. I would not recommend having no fat at all. I would recommend a macro ratio for carbs/protein/fat at about 4:2:1. So for a meal that has about 300 calories, 60% or so should come from carbohydrates (mostly from complex carbs) and about 25 to 30% from protein. The rest of the calories would come from fat, which is 10 to 15%. Another example would be to have 30g of carbohydrates, 15g of protein and 7g of fat roughly.

NO NEED TO BE SO CARB-CONSCIOUS

 

Now many people may argue that a lower carb diet is the way to have more energy and burn fat. While I am not an expert in the weight loss department, I can assure you that carbs are your most readily available source of energy. I do not recommend a high amount of carbs at once though as it can give you an insulin spike and raise your blood sugar levels. This can happen if you have too high of carbohydrates at once and not enough fat and protein.

DOUBLE UP ON FATS AT DINNER

For your last meal before bed time, double up on healthy fats along with a solid amount of protein. Reduce or remove carbs, at this point. Foods like pasta, bread, rice or potatoes are not what you should be eating before bedtime. Needless to say, other forms of carbs like pizza and fries are are also a bad idea and in general. Don’t go overkill on the fats though. Too much fat at once can be hard on the digestive system as well as too much protein. 15 to 20 grams of protein and fat should do you just fine.

Too much fat at once will fill you up to the point where you feel bloaty and/or feel sluggish it slows you down. Not good when you want to be productive and focused. Overall, feeling “full” full, will leave you drained of energy. Ideally, you want to eat until you are about 3/4 full to obtain energy and satiety.

Also remember to give yourself enough time before bed for the food to digest. 2 to 3 hours is ideal.

So to recap, a trick to having more energy throughout the day is to cut down on the fat intake and load up on fat at the end of the day.

Remember, everyone’s body is different and we all come in different shapes and sizes. So depending on your weight, you will require more or less calories than the next person. Either way, the fat fast technique can be applied according to your caloric needs. A 220lb person who eats 4000 calories a day can reap the same energetic benefits as one who weighs 140lbs and eats 2000 calories a day. As long as you eat foods that have nutritional value and preferably raw for the majority. You can still eat for more energy by saving your fat till the end of the day.

I would suggest that if you are struggling with energy throughout the day to give this technique a shot. Tell me how it goes!

Thanks for reading along and we’ll see you on the next one!

Brendan K

Vibranatural

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