While the current landscape in the sports nutrition world is always evolving and changing, one theory remains constant: The need for proper post-workout nutrition will always be a relevant and popular topic amongst athletes, coaches and trainers.
But with the cluttered sports nutrition world how are you to determine what's healthy and harmful for an athlete?
Athletes first need to determine theirgoals before deciding which post-workout nutrition works best.
File photo by Stuart Browning
When I deal with parents and speak to coaches I often break down the goals of post-workout nutrition into the following categories:
What is the athlete's goal? Are they a point guard who needs to gain 10 pounds or more to become more attractive to college recruiters? Are they a linemen who's attempting to lose some fat in order to improve their quickness? Does the athlete just not even eat enough during the course of the day?
As you can see, there are numerous issues that may pop up and they all can't be treated the same.
Here are my general recommendations.
If the athlete needs to gain weight: I often advise a combination of whey protein blended with various fruits and yogurt into a smoothies or a whey protein isolate and chicken meal combined with various sources of complex carbohydrates like rice, pasta or potatoes.
If the athlete needs to lose a few pounds: Typically the best thing that you can do for this individual is to allow them to consume as many carbohydrates as they want post-workout. More often than not, they'll eat very little or will eat whatever their parents cook for dinner. Both of those options are more controlled than when the athlete is leaving a weight room and is starving. I'm not recommending fast food, I'm simply just recommending a protein shake or meat source with some type of carbohydrates.
If the athlete just doesn't eat enough: I'll advise the athlete to just eat! This isn't an all-you-can eat buffet approach, rather I advise my clients to just consume a whole food meal based in protein, carbohydrates and healthy fat like nuts or cheeses.
Another hot post-workout topic is the use of protein shakes and if scholastic athletes should even use them. They absolutely should use a whey protein shakes immediately after their workout. Not only is whey extremely healthy but there are years of research in athletes of all levels and skills that validate its ability to increase recovery and muscle strength in a safe and natural manner.
Please note that whey protein is the most researched form and you shouldn't be a convinced by a sales person to use inferior sources like hemp, pea, rice or soy proteins.
Remember, many athletes, myself included, can't stomach the idea of sitting down and eating chicken breasts and other whole food post-workout. Also, it may just be easier for the athlete to have a shake as they are likely just leaving school and haven't eaten in a while or are on their way to an after-school job.
You can be assured that your protein is safe and effective by purchasing those with either a GMP or NSF label which ensures independent third party testing.
Jimmy Smith,MS,CSCS is a strength and nutrition consultant. For more information visit his websites at jimmysmithtraining.com and thephysiqueformula.com.
