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4 Post Workout Foods You Should Be Eating

Post Workout Foods and Why 

1. Protein:  Try to incorporate 20-40g of protein 30-60 min post workout. Fast digesting protein (isolate) or a whole food source like chicken, turkey, salmon, shrimp, eggs etc. Some studies have shown that having protein powder post workout is beneficial because it takes away a lot of the digesting process of a whole food. Allowing your tired body to digest quickly can initiate faster recovery.

 

2. Carbs: Your body has used up almost all of its glycogen storage. Don’t just have protein post workout and forget about the carbs. Aim for a min of 30g of carbs 30-60m post workout. You can also use fast digesting carb powder like vitargo or karbolyn. Or you can use whole food sources like sweet potato, rice, quinoa, oats etc.

 

3. Fruit: People make the mistake of dismissing fruit post workout. Your body has just undergone a vigorous amount of stress during your workout. Don’t be afraid to replenish it with antioxidants. Allowing your PH levels to increase also allows your body to absorb protein and utilize carbs more efficiently. Fruit is a great way to spike insulin post workout for protein absorption. Try making a smoothing with strawberries, willd blueberries, bananas etc. 

 

4. Cholesterol: Sounds crazy? Maybe, but there has been many great studies on how cholesterol is anabolic. Meaning it helps with building muscle. Cholesterol has been shown to aid in cell membrane viscosity which may contribute to cell membrane stability. The stability of our membrane allows our muscles to adapt to the stress of our workout more efficiently and intern, recover faster. I’d suggest getting a healthy source of cholesterol like the kind you get from whole eggs, shellfish or sardines. However, the majority of studies published were based on cholesterol from eggs. So try incorporating eggs post workout 3-4x a week and see if your recovery improves!

Most Important Take Away: 

Your body is under high amount of stress post workout, its tired and hungry for nutrients to replenish itself with. Stick to clean protein sources and whole foods. This will ensure your body gets the nutrients its needs and won’t negatively impact your immune system like fast food would. 

 

 

 

My Personal Favourite Combo:

    1. 30min post workout: Shake with protein powder, wild blueberries and coconut water 
    2. 60min to 1.5 post workout: Egg with rice and spinach

The History Of TORQUE BARBELL

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As we just celebrated our 3rd anniversary here at TORQUE, and we enter our 4th year of business – I want to take the time to show people where we came from, how it started, and how we got to where we are. This is not to say that “we’ve made it” or that we’re satisfied. It’s to simply show our history, and the roots of TORQUE BARBELL.

TORQUE currently has 9 employees, and 8 independent trainers (16 personal trainers total) who rent space from us to run their training business. We have 367 members, and run 17 classes each week. Although this article Read More

TORQUE SUPPLEMENT GUIDE

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This is a continuation of my recent Instagram post – https://www.instagram.com/p/BB-IMxAhp2b/?taken-by=danpetkovsekpl which I initially made, then decided to write a full post about supplements.

Let’s talk supplements for a minute.

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This is not me telling you what to take – it’s just my honest opinion about supplements

since some people have been asking about creatine, amigos, “advanced blends”(whatever the hell that means), and other supps.

Over the past 5-10 years I’ve tried more samples and new products than I can probably count. Read More

Accepting Your Training Responsibility

Yesterday I was training legs at torque, getting in the zone with my Sumo Squats when Dan passed by and complimented my depth and form. Big compliment coming from the king of powerlifting! We got on the subject of people getting low enough on their squats, and how there are few people that do. Which got me thinking, how couldn’t people be getting low on their squats, aren’t you feeling for depth in every rep?

The answer is no. Some people are not feeling for depth, or much of anything at all. There is an absence of one’s own connection to the movement; there is no mind-muscle Read More

TORQUE TRAINING

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TORQUE TRAINING brings together the 3 areas of fitness which we have become well known for. Daily Personal Training, Powerlifting and Strength, and High Performance Athlete Training.

torquetraining2What does this mean?

Basically if you want to get in shape by working with a personal trainer who has a track record for results – Call us.

If you want to gain massive amounts of strength to compete in powerlifting, or just become the strongest guy at your school or office – Call us.

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