Post Workout Protein - Weight Loss Diet

Question:

I am a 27 year old female that weighs 172lbs. My target weight loss goal is 140lbs. 
I workout 1.5 hours each morning with a Cardio/Resistance Training mix.

This is what I've been drinking:  GNC Pro Performance® Wheybolic Extreme 60™ - Chocolate 350885
(I drink 1.5 scoops with skim milk)

I have been drinking this shake each morning post workout for 2 months.

Could you please recommend a different post-workout product that might better assist me in my weight loss goals?  I feel this product might be working against me? Please advise. Thank you for your time.

During this two month period I have cut out sugar and high saturated fats (i.e. potato chips, French fries, whole milk, etc.) from my diet.

I workout each morning from 4:45-6:15AM. I do 30 minutes of intense cardio and then I work a muscle group to failure (Chest on Monday, Bicep/Triceps on Tuesday, etc.).

I follow a 1,500 calorie/day diet—Eating as follows:
I have not lost any weight during this period.

6:30AM    1-12oz Protein shake mixed w/ skim milk and blueberries (350 Cal)

8:00AM    Kashi granola bar (110 Cal)

10:00AM  Whole Almonds/Dried Cranberries (150 Cal)

12:00PM  Frozen “Diet” Meal (350 Cal)

2:00PM    Fruit (100 Cal)

4:30PM    Kashi granola bar (110 Cal) –Typically get very hungry this time of day    

6:30PM Dinner (No simplex carbs after sunset)

                                *Roasted Chicken w/ green beans & salad

                                *Baked pork loin w/ broccoli and salad

8:00PM Sugar-free pudding or applesauce cup (occasionally)

I follow this regimen 6 days/week. I typically eat around 2,500 calories on Saturdays. But I still avoid sugars & sat. fats.

I am usually pretty hungry throughout the day. Perhaps I’m wasting too many calories in the morning?  I just don’t know. I’m frustrated—that’s all I know.

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken

 

In my opinion, consuming a large amount of protein after any workout is pointless.

When you exercise, your body burns carbohydrates stored as glycogen in your muscles and liver after your blood sugar is consumed.

After you are done exercising (especially intense exercise) your blood glucose is at very low levels. This is where simple and complex carbohydrates should be consumed w/ protein in about a 4:1 ratio.

Your post workout drink has around 50 grams of protein and less than 20 grams of carbs. It should be the opposite.

Depleting yourself of the most needed nutrient first thing in the morning has repercussions throughout the day.

We have been told about the importance of eating breakfast since we were 12 for a reason. Your lack of proper breakfast/workout recovery is probably why you are hungry later in the day.

Overall, your diet is shockingly low in complex carbohydrates, especially for someone who exercises 6 days a week for 1.5 hours. Carbohydrates are the preferential fuel for your body and brain.

Without carbohydrates your body will not be able to adapt and improve physically and may even go into "starvation mode" where your body lowers metabolism due to malnutrition.

Low carb diets were designed for people who are sedentary. They are horrible for anybody who is trying to be physically active.

Look above and consider the normal blood sugar response. Even though the chart doesn't reflect a drop in blood sugar due to exercise, you can see how your lack of carbohydrate will dip your blood sugar low and cause a large spike when you eat.

Your exercise first thing in the morning with improper recovery and low complex carbohydrate intake has probably caused your blood sugar/insulin levels to become abnormal.

If you never replenish your blood sugar levels to normal levels by consuming the proper % of carbohydrates in your diet, small things such as low glycemic Kashi bars may even cause your blood sugar to spike.

Results in a Fitness Program Require 3 Things:  Consistency, Consistency, and Consistency

RECOMMENDATIONS:

  • EITHER

    • Consume proper post-workout recovery shake (around 60grams carb, 10 grams protein)

    • Eat a serving of carbohydrates before exercise (i.e. Oatmeal)

    • Drink carbohydrate drink during exercise and follow with current shake

  • Consume small balanced meals, (pre-make food if necessary rather than consuming protein bars)

    • Each meal should have a protein, complex carb (whole grains) and a fibrous vegetable. (healthy fat supplement)

  • Avoid "protein bars" as much as you can, they are garbage.

  • Perform full body resistance training workouts no more than 3-4 days a week. (very few isolation movements, i.e. inner/outer thigh, biceps curls)

  • Vary the cardio (cross train) i.e. perform 3 high intensity 10 minute bouts on 3 separate machines.

You also seem to be very low in essential fats. There are numerous studies that show that certain fatty acids aid in fat loss and if you are lacking these fats you may be hindering your weight loss. CLA is another interesting supplement which you may want to look at.

If you severely lower your fat intake, you could benefit from taking omega 3 fatty acid supplements (fish & flax oil) to make sure you're not deficient in healthy fats. Super Omega 3 6 9 Essential Fatty Acids

 

 

Super Omega 3 6 9 180 soft gels


Overall I think the best piece of advice I could give you is to train your body like a high performance machine. Training is all about making improvements and your body will adapt to accommodate for the stimulus of proper training.

Don't get caught up in weight loss when you should be trying to increase performance and fuel your body properly. Take this attitude and the weight will take care of itself.

Additional Q&A on Supplementation

 

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