POST-WORKOUT FAST-FOOD

I already knew, who remembers the trakinas with milk? lol

Most people were surprised by the recent study that showed that there was no difference in glycogen resynthesis, glycemia, lipids (lipid profile) and insulin response when comparing fast food intake (McDonald's) with supplements ( gatorade, protein bar).

The truth is that it would be expected that by maintaining the same balance of macronutrients the metabolic responses are the same (not least because foods with a high glycemic index are common recommendations after physical activity), and in this case the consumption of fats was forced a little. supplementation to suit fast food. While this is a clear warning for anyone who loves to clog up with protein bars, a smart nutritional strategy tends to make better choices in supplements used post-workout.

In any case, it must be made clear that the study does not go into the merit of stating that fast foods are good post-workout foods, but that they have fulfilled the same role as the supplements chosen in the issue of recovering glycogen stocks. I am very comfortable extrapolating that protein synthesis would also not have a significant difference when comparing the two cases, maintaining the same protein intake. Yes, young man, for your body it doesn't make much difference if the protein came from the most top hamburger or whey on the market (pray that it is not underdosed, because hamburgers tend to be more reliable). Although there are differences in amino acid content, absorption speed, micronutrient profile, between different protein sources, in general the use of nutrients does not tend to be very different, especially when you look at the whole context of the diet.

Now let's make one thing clear, you will hardly get good results with a diet based on eating fast food in several meals during the day, and I speak not only for health reasons, but mainly in terms of results, although some people may present good results by mixing good food with fast food, if this is done consciously in someone with a favorable metabolism (hormonal environment, genetic potential).

A complication of adding fast food to the diet is that the balance of macronutrients tends to favor a greater intake of saturated and trans fats, as well as foods with a high glycemic index and fructose (sweets). The high consumption of these nutrients offers, in addition to a high energy density, a worsening of the metabolic response (insulin resistance), especially in a weight gain diet. High energy density is not a bad thing for those who have difficulty gaining weight, thin individuals and with greater sensitivity to insulin, as long as the diet as a whole has a good nutritional profile and the individual is a practitioner of physical activity. But a high energy density of food turns out not to be a good choice for individuals who have difficulty with weight loss (due to the difficulty in offering satiety), just as fast food tends to worsen the response to insulin in a weight gain diet. individuals more resistant to insulin, as they will gain weight and fat much more easily than people more sensitive to insulin with the same choice of foods.

An individual who has difficulty losing weight needs to choose foods with less energy density and increase satiety in order to make it more comfortable to follow the diet. But I can say that eating fast food on a low calorie diet, for someone who does physical activity, has a good hormonal and metabolic profile, low fat percentage, would not offer any major problems, whether in terms of health or results, especially if the diet as a whole offer a good nutritional profile.

The conclusion is clear, the study offers only one particular and very specific result, glycogen resynthesis was indifferent after exercise comparing some supplements with fast food. The most interesting result was that the metabolic profile was also the same in both situations. However, it cannot be concluded that eating fast food is beneficial after training, but that it is necessary to evaluate the context of the diet and the individual, its objectives, its metabolic profile, hormonal environment and its genetic potential.

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