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Date Posted: 05:33:52 02/16/04 Mon
Author: J.R.Smith, c.f.t. ISSA
Subject: Best time to eat after exercise

We recommend that you take in 10 grams of BCAAs and glutamine directly after your workout with water alone. The most reliable way to deliver specific amino acids is to administer the particular amino acids themselves through free form amino acids. The value of free form amino acids is first and foremost is that they do not require digestion. They are free of chemical bonds to other molecules and so move quickly through the stomach and into the small intestine, where they are rapidly absorbed into the bloodstream within fifteen minutes. This quick absorption helps prevent catabolism as well. We recommend that you wait 30 to 40 minutes before you eat something so that blood does not get pulled from your muscles. During exercise, blood flow patterns change. Through the action of the sympathetic nervous system, blood is redirected away from areas where it is not essential to those areas that are active during exercise. Only 15 to 20% of resting cardiac output go to muscle, but during exhaustive exercise, like leg workouts, the muscles receive 80 to 85% of the cardiac output. This shift is accomplished by reducing blood flow to the kidneys, liver, stomach and intestines. Also, the red blood cells which carry oxygen to the working muscles as well as the entire body gets diverted to the working muscles. Thirty to forty minutes after your workout we recommend some high glycemic complex carboyhdrate (approximately 30 grams). One hour later we recommend a meal with a 40/40 protein/carbohydrate breakdown. One hour after that another meal at 20/20 and one hour after that another meal at 10/10. Muscle glycogen can only be replaced at a 5% to 7% rate per hour. In addition of the four hormones responsible for muscle hypertrophy: testosterone, IGF-1, growth hormone and insulin, insulin can be manipulated through your caloric consumption the 6 hour period after your workout as well as the 24 hour period following your workout. The following foods are good choices for protein in your diet: egg whites, chicken breast, turkey breast, tuna, halibut, sole, and lean red meats. are great after your workout. The following foods are good sources of carbohydrates after your workout. To begin, let me note that the body breaks down all carbohydrates to glucose. If sugar entering the bloodstream via the small intestines enters too quickly, the excess can be converted to fatty acids and stored in fat cells, inhibiting the fat burning process. Complex carbohydrates on the other hand require more digestion to be broken down into sugar and therefore enter the bloodstream more slowly. This being said, I recommend that the majority of your carbohydrates come from complex sources. Foods like potatoes, brown rice, yams, beans, lentils, oatmeal, cream of rice, cream of wheat, corn, black-eyed peas, and most grains are highly recommended. In addition it is always a good idea to include vegetables, which are fibrous carbohydrates that help with digestion and elimination and provide the body with a rich source of nutrients

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