Should I eat after working out? by Jonny Bowden, M.A.

Ok, Panda Bear Bear is on a mission to lose weight and gain stamina. Unfortunately, I have to work too. So, like all working people, I have only limited time per day to do my workout. I have already figured out where to slot in my exercise routine. Unfortunately, it also means that they are very close to my eating time. So how? I've been hearing all these things from people and personal trainers alike that we shouldn't eat 2 hours after our exercise or we'll gain weight and negate all the exercise routine. Well.. just to be sure, I found this very comforting statements :-)

Q
Is it true that I should avoid eating for two hours after a workout? The instructors at my gym told me that I should eat only protein after exercising, and that if I eat carbohydrates or fat I'll gain weight.

A
The information about waiting two hours to eat after your workout is rubbish. Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour, is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. The actual composition of the post-workout meal is a matter of some debate. For optimal glycogen replacement, most people recommend carbohydrates, but a certain amount of protein (at least 10 percent of the meal) is needed for muscle repair and growth.

I think the above recommendation is a good general guideline for athletes, but for weight management you probably have to go higher in protein and lower in carbohydrates. You don't need to eat a big meal, but you should eat something after exercising. Lots of people feel good after having a small, high-protein shake, just beware of the extremely high sugar and carbohydrate content of juice-based smoothies. Experiment with the amount of food or drink and proportions of carbohydrates, protein and fat to find out what works best for you.

Perhaps what the trainers at your gym are trying to emphasise is the need to moderate carbohydrate intake in a weight-loss program. They want to see you become someone whose metabolism burns fat faster and more efficiently. That is best accomplished by eating a nutritionally dense, low-calorie diet that offers a balance of protein, high-quality fat and the right kind of carbohydrates. This will keep your hormones balanced and your fat-burning machinery working optimally. I agree that you shouldn't load up on carbohydrate and fat after a workout, but you shouldn’t refrain from eating after you exercise.