Ever heard the saying, “Abs are made in the kitchen?”
Well turns out, all muscles are made in the kitchen!
While you need protein for muscle growth, it’s a common misconception that you also need sugars both pre and post training to restore muscle glycogen stores (AKA muscle fuel). But, turns out saying goodbye to fructose will actually benefit you.
The glucose vs. fructose debate.
We’ve explored before how fructose goes straight to your liver, and glucose is transported into all your cells. So put simply, to get the most out of your training (hello, gains!), reaching for glucose and carbohydrates is the best way to boost muscle glycogen stores as glucose is transported straight into your cells and muscles.
Noshing on high amounts of fructose however, will only boost your liver glycogen levels as it’s dumped straight on this one organ – and you could even end up harming your liver.
So what does this mean? Munch on our Porridge 3 Ways, instead of a sugar-laden pre or post workout snack!
To supplement or not to supplement…
While supplements can be a great way to boost your training and aid in recovery, often they’re packed with the sweet stuff or a concoction of artificial sweeteners. We checked in with IQS expert, Lewis Ehrlich, health coach and personal trainer, about what to eat to get the most out of your training.
Lewis loves to reap the physical and mental rewards of exercise. But in order to achieve this, he says you need to prepare and recover well. The best way to do that? JERF!
“The body will always respond best to what’s natural, so eating high quality, natural proteins with plenty of fresh veggies and healthy fats – along with sipping lots of water and getting a good night’s sleep – will benefit you and your training.”
Lewis says if you do this, there’s no reason why you’d need to reach for sugary supplements. “Although supplements may make you feel energised for a short period of time, they usually result in an equally fast energy dip. This can affect not only your ability to train and recover, but also your mood. At the end of the day, one of the best things about training is that feeling you get from all those endorphins – so don’t let that be hijacked by the temptation of sugary supplements!”
Lewis’ philosophy when it comes to training and building muscle is “nature knows best”, and we agree!
For the most delicious protein-packed meals, perfect for a post-training feed, get your hands on The Dude Approved Cookbook.
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