Why is post-workout supplementation important?

In this blog, I will focus on post workout supplements specifically designed to promote performance and muscle hypertrophy (i.e. the growth of muscles). Post-workout supplementation is important for recovery and muscle growth. During a moderate to intensive workout, muscle fibres are torn at a microscopic level – with the amount dependent on the volume of the routine. Following a workout, the torn muscle fibres will then enter the recovery stage where they are rebuilt and become stronger than before. This process will continue until your muscles reach their maximum physical capacity.

Post-workout supplementation aids recovery, increases ability to build muscle, and decreases symptoms of soreness. Most post-workout products are consumed immediately after a workout to maximize benefits from the supplementation. A “window of opportunity” is available up to 90 minutes following a workout where your body is able to process nutrients at an elevated level to promote the above benefits.

Types of supplementation

Protein

Protein can be considered the backbone of muscle growth. When individuals think of getting stronger and healthier, they think of increased protein consumption. Your body uses protein to build and repair tissues (muscle tissues) that were damaged during your exercise routine. The following study outlines the benefits of protein consumption combined with resistance training and its promotion of lean muscle tissue here. It is recommended for individuals to consume 1.6 grams of protein per kg of body weight. Excess protein consumed will end up on the other end of the digestive system and ultimately not be absorbed into the body.

If you enter your local supplementation store, you may find yourself hit with an endless amount of protein products. I will help break down and explain some of the most common types of proteins below, and list some pros and cons of each.

Whey Concentrate Protein

Whey concentrate is the most common type of protein found on store shelves and is a milk-based product. It consists of 70-80% protein, which is a respectable amount that can be rapidly absorbed by the body.

However, the rest of the bulk features cheap fillers coming from carbohydrates and fats. The whey concentrate protein will do its job, and if you are fine with additional ingredients, then this product is for you.

Whey Isolate Protein

Whey isolate is a step up from your basic whey concentrate protein. It consists of approximately 85% protein, making it the superior option compared to whey concentrate. This increased amount of protein allows for better and more rapid absorption into the body. There are less filler ingredients making it a higher quality product and helping you get what you paid for.

Keep in mind with the greater concentration of protein comes a greater cost, in terms of $$$.

Casein Protein

Casein protein is similar to whey – it is a milk based protein. However, it differs from whey due to its rate of absorption. Whey proteins are absorbed instantaneously by the body, whereas casein can take upwards of 4 hours. This provides a slow yet steady supply of protein available for your muscles to feed on.

Due to the slow absorbing properties of casein protein, it is often consumed immediately before bed to fuel muscle growth over night. Casein has also been proven to delay the onset of hunger by keeping individuals satiated for longer periods of time after consumption. This product has a similar price point to whey concentrate.

Plant-based Protein

Plant-based proteins have skyrocketed in popularity in recent years due to better tasting flavours hitting the markets. Plant-based proteins are no longer unpalatable and in fact taste very similar to the protein we know and love. This protein can include but not limited to: soy, oats, nuts, bean and tofu-based products.

It is superior to milk-based proteins due to its nutritional density per calorie. In addition to providing a high source of protein, it also packs other nutrients compared to whey (which only contains protein). The sustainability and nutritional density of plant-based proteins outweigh animal-based ones.

However, similar to other plant based products being produced today, they are very expensive. As this market continues to grow, reductions in costs are inevitable.

Branch Chain Amino Acids (BCAA’s)

Taking a break from protein powders, branch chain amino acids (BCAA’s) can be consumed before, during, and after a workout. Since we are talking about post-workout supplementation, I will only focus on their benefits. They consist of the three essential amino acids: leucine, isoleucine and valine.

Muscle tissues require protein for recovery and protein consists of amino acids – making BCAA’s a great post-workout supplement. It has been said that leucine directly stimulates muscle synthesis (growth), essentially helping you build muscles faster. In addition to its recovery benefits, BCAA’s also reduces soreness and fatigue allowing for less downtime between workouts.

Local supplementation stores in the Lower Mainland (Vancouver)

There are many supplement stores across Vancouver, but some popular ones include:

1. Body Energy Club
2. GNC – General Nutrition Centres
3. Popeye’s Supplements
4. Genesis Nutrition

Have any questions about post-workout supplements? Not sure which one you should take? Leave us a comment below and we’ll be happy to help.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Post-workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

With the 23rd Winter Olympics in Pyeongchang, South Korea in full swing, and nearly 3000 athletes from 92 nations hungry for gold, These Olympic Games will surely be one for the history books. Each of these athletes have trained their entire lives for this moment with hopes of standing at the top of the podium with hardware hanging around their necks. Multiple hours are spent each day completing strenuous training regimens, but do you ever wonder how these athletes are able to train with such intensity without feeling excessively fatigued? The answer is a proper recovery plan.

Although the majority of us are not training to become Olympic athletes, That 45-minute gym session is enough to leave most of us sore, fatigued and uninspired. These three recovery methods have been proven to help restore your energy levels and leave you feeling energized every gym session.

Recovery Tip #1 Post-Workout Meal

Following a moderate to intense workout session, there is a 60-minute anabolic window in which your body has the greatest potential for growth. This meal should consist of healthy carbohydrates and a substantial amount of protein. Carbohydrates are the main source of energy used during endurance training, with carbohydrate stores near depletion following a moderate session. Strength training on the other hand, tear muscle fibers apart and require protein to help rebuild these components.

Recovery Tip #2 Compression

Compression clothing has become increasingly popular over the years and is said to help prevent DOMS (Delayed Onset Muscle Soreness) by increasing blood flow and waste product removal. DOMS is essentially the soreness and stiffness in the muscles following demanding exercise and typically occurs 24-72 hours post-workout. Compression clothing can also be worn during workouts as it is moisture wicking material and perfect for preventing sweat from pooling, while simultaneously keeping you warm for outdoor activities. With the mild weather we get in Vancouver, compression gear is perfect for a run along the seawall.

Recovery Tip #3 Ice Baths

Feeling hot and sweaty after your workout? An ice bath is a perfect way to cool down and assist in recovery. Ice baths help flush out waste products, with the most common one being lactic acid. Lactic acid buildup in muscles is thought to contribute to fatigue and muscle soreness. It also helps reduce swelling by reducing inflammation at the targeted muscle tissue. Ice is not necessary, as long as the water is colder than your body temperature. A common temperature used is 8-10 degrees Celsius.

Kevin Kwok – Client Care Manager

 Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post 3 Recovery Methods That Olympic Athletes Use first appeared on Le Physique | Vancouver Personal Training.

by Cara Roth – B.Sc. Biology, Holistic Nutritionist

How much protein is enough?

In North America, we often actually eat much more protein than needed. Unfortunately, it’s poor quality protein combined with refined carbohydrates, which leads to a health disaster.

“The typical American diet is defined by a greater intake of red meat, high-sugar desserts, high-fat foods and refined flour. It also usually contains high-fat dairy products, artificially sweetened drinks and eggs. According a National Health and Nutrition Examination Survey from 2007-2008, this diet provides a net protein intake of 101.9 grams to males and 70.1 grams to females a day—more than double the recommended daily allowance as suggest by national dietary guidelines.”

Article by Shariq Shamim

I’m not including this quote to say that red meat, eggs or high fat dairy is bad for you, actually, it’s the opposite. But there’s more to the story.

What about Athletes? How Much is Enough?

If you’re a serious athlete, elite coaches and ultra endurance athletes tend to side on consuming more protein than the general recommendations for athletes. About 2g of protein per kilogram of body weight each day. While recommendations vary from 1.4 and up, around 2.0 seems to be a sweet spot. So if you are a 100kg athlete, then you will require approximately 20 grams of protein.

Too much protein is broken down into carbohydrates that are stored by the body, not what you want as a weekend warrior at the gym or as a competitive athlete. Too little, and you short circuit your body’s ability to recovery and repair. Ultimately, you need to do what feels good. Do self experiments and keep track of your recovery and performance. To figure out what types of food 2g/kg looks like use a food tracker for a couple of weeks and remember that it’s usually easiest to supplement with a good quality protein plus food each day. Favourites are My Net Diary & FitDay.

Protein Quality Matters

Above all, you must pay attention to quality. Here’s some stellar protein sources (in order of best to less awesome)

Eggs

whole, organic & ideally from pastured and soy free chickens (see below for sources) is the most complete & whole protein on the planet. Eggs are amazing for you in many ways and not only provide nutrient density but they’re also versatile and easy to use. Try an omelette in the morning for breakfast, hard boil eggs to have over salads or as snacks, or make a quiche for dinner.

Good quality whey protein

This does come with a catch though, often the best quality whey cannot be bought in a retail store. To find out where you can get great protein, connect with Nicole at Le Physique or feel free to email me at info@nourishsoulfully.com. When choosing whey it must be organic, ideally you want the concentrate, not isolate and it should be cold processed from New Zealand Cows.

Wild Sockeye Salmon

contains many omega 3’s to help reduce and manage inflammation while being a great source of protein. It must be wild or you’re consuming things like red dye and flame retardant.

Other awesome sources are: fruits & veggies!

Everything has some protein in it, don’t forget about the plant kingdom to. Variety is the spice to life as well as the key to well rounded nutrition.

Organic animal products

Don’t forget about game like bison and duck. Choose which proteins you enjoy, choose variety and generally beef, bison and game is more therapeutic/beneficial than chicken or fowl.

Avoid or decrease Whey isolate intake

Unless it meets the requirements listed about this is often made from the waste produced by making other products. It can be very poor quality

Avoid or decrease Soy

While in the early 2000’s it used to be a wonder food, the continued studies are starting to demonstrate more negative effects an excessive consumption of soy products can have on our health, especially given that soy products practically exploded on the scene and we ate it up, literally. We now know better. It’s best to avoid all types of soy like tofu, tempeh, soy milk, soy cheeses etc.

Avoid an excess of beans

Beans, while they can be a great food, are high in carbohydrates and can have an inflammatory effect in many people. Enjoy these in moderation, but do not rely on them solely for your protein needs.

If you’re strictly vegan go for protein sources such as rice & especially hemp proteins and choose lentils more often than beans. Again, it’s probably best to supplement with a good quality plant-based protein shake to both increase and control the quality of protein you take in.

About the author:

Cara’s passion is teaching and empowering others to make simple changes in their lives that create a huge positive impact.  She loves to bake healthy & nutritious desserts that taste better than their conventional counterpart.  Her passion in the kitchen is apparent by the enthusiasm she has in sharing simple recipes and teaching others how to cook food that nourishes the body, mind, and soul.

Resources:

Soy Free, Organic & Pastured Eggs:

1. Sumas Mountain Farms
2. Home on the Range Organics

The post What you need to know about Protein first appeared on Le Physique | Vancouver Personal Training.