Should You Avoid Fat Post-Workout On Your Weight Loss Diet Plan?
By: Shannon Clark
If you’ve been reading about health, fitness, and nutrition for a while now, you should already have a firm understanding of the fact that you must be consuming a post-workout shake or meal immediately after your lifting session. This is going to be the best way to optimize what you just finished in the gym and kick-start the recovery process.
Studies have illustrated the fact that those who are consuming carbohydrates and protein immediately after their workout show greater progress, higher metabolic rates, increased recovery, and perform better during the session the following day.
Whatever you do, you do not want to skip this post-workout meal thinking that you will burn fat faster by doing so. The opposite is true.
But what about fat? Does it have a place in the post workout meal?
The Controversy With Dietary Fat Post-Workout
Where the controversy lies with dietary fat is the fact that it’s the slowest digesting of the three macronutrients. So when you take it in, expect it to be digesting for a while. This is precisely the reason why it’s recommended you don’t completely eliminate the fat from your diet – it’ll help keep you satisfied and prevent you from eating more later on.
The Case Of Post-Workout
Immediately after your workout however, this is actually not your focus. You want those nutrients to get into the muscle cells as quickly as possible. This way, they can immediately begin the process of replenishing muscle glycogen as well as supplying the muscles with the amino acids that are needed in order to start repairing the muscle tissues.
If this process is slowed down becasue of fat, so will your recovery be.
How Much Is Too Much
With this point, it’s important not to get too obsessive. Will one gram of fat in your post-workout really harm you? I don’t think so.
Even 5 grams probably isn’t going to be the end of the world. The main point is that you should be focusing on mostly protein and carbs at this time. You want at least 15 grams of protein and another 20-100 grams of carbs (depending on your particular workout program, body weight, and goals).
If some coincidental fat tags along with this (as there is bound to be some in your protein and carb sources), that’s fine. Just avoid adding additional fat sources such as nuts, nut butters, and oil. You’re better off saving the fats until later on in the day when you want that digestion process to be as slow as possible.
So have a look at your current post workout meal or shake. Are changes needed?
Related posts:
Leave a Comment