For many of us, post and pre workout meals are a really important part of our diet schedule. However, many of us have been given, cookie cutter, one-size-fits-all solutions to weight loss that really don’t work. As a matter fact, many of the of the typical post workout meals that people recommend, or even use themselves, may exacerbate weight issues.

For example, many people believe in loading up on carbs following an intense workout. However, the pancreas needs to be working optimally and it needs to be dealing with blood sugar efficiently. Many of us who are overweight need to be mindful of insulin insensitivity. Basically, when your body is constantly bombarded with sugar (as most Americans who eat highly processed foods are) the pancreas becomes inefficient at secreting insulin (the hormone that processes blood sugar and removes it from the blood stream so that it is used as an energy source). When this happens, post workout carbs put the body in a parasympathetic (rest and digest state) that makes you fat. So, imagine doing a hard 45 minutes of cardiovascular training. Then your trainer tells you to drink a post-workout gatorade along with a low calorie power bar. The insulin spike from that post-workout meal may cause you to stop burning calories and start storing energy as fat. You’ll know this when you begin to feel lethargic, because your body is now using the sugar you’ve ingested for energy (which is a very short lived energy burst). Moreover, your body is protecting those fat stores you were desperately working to burn off.

If you suspect that insulin response may have something to do with retaining fat even though you workout hard, have a post workout meal of foods that are un-processed, high in fat, cholesterol and low in sugar. A good example may be:

• Hamburger (no bun), avocado, sprouts w/sparkling water
• Bone-in chicken breast, lentils, beans w/sparkling water
• Whole egg (not egg whites), cottage cheese, w/sparkling water

Remember, you want to stay away from processed and sugary foods post workout. Stay away from sodas and fruit juice period. If you are an athlete who has some extra weight around the mid-section, no matter how active you may be, you can also be at risk for obesity.

In conclusion, high insulin responses can change your body’s state from a fat burning sympathetic state to a fat storing parasympathetic state, even following a workout so east accordingly.

Until next time …

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