Coach Alicia Fong

Just another weblog

Health tip for week July 26th

  • Foods you should never, never eat after exercise:  Any food that contains fructose, in other words, high sugar content foods.

Differences in what you eat after exercise produce different effects on the body’s metabolism.  Consuming sugar within the post-exercise window, will negatively affect both your insulin sensitivity and your human growth hormone (hGH) production.

A recent study in the Journal of Applied Physiology found that exercise enhanced insulin sensitivity, particularly eating a low-carbohydrate meal.  nhanced insulin sensitivity means that it is easier for the body to take up sugar from the blood stream into tissues like muscles, where it can be stored or used as fuel. Impaired insulin sensitivity (i.e., “insulin resistance”) is a hallmark of Type II diabetes, as well as being a major risk factor for other chronic diseases, such as heart disease.

Interestingly, when the research subjects in this study ate relatively low-calorie meals after exercise, this did not improve insulin sensitivity any more than when they ate enough calories to match what they expended during exercise. This suggests that you don’t have to starve yourself after exercise to still reap some of the important health benefits.

In addition, as HGH Magazine explains, consuming fructose, including that from fruit juices, within this two-hour window will stimulate insulin secretion  which, in turn, contributes to a reduction in your human growth hormone (hGH) production.

So what to eat after exercise?  Protein immediately afterward, in the form of either a protein shake, protein bar, lean meat or eggs are the best option.  However, for those who opts for protein shakes, make sure the powder contains 100% whey and doesn’t have sugar.  Read the ingredient label.  Most protein powders sold in the market are high in sugar and probably 30% (in average) of whey.  You pay more for sugar than whey.

Be aware of the protein bars too, a lot of them in the market contain lots of sugar as well.  Read the ingredient label.


July 27, 2010 - Posted by | Uncategorized | , , , , , ,


  1. Great Post Alicia, really contradicts a lot of what mainstream nutritionists recommend, just paging through my Precision Nutrition binder a classic example.So fair to say then anything ending in “OSE” is not recommended.I usually go with a protein source accompanied by a big garden salad.Sometimes I will have a hunk of Biltong (Jerkey), post workout..high in protein…good source of saturated fat.

    I used to follow the hype on spiking insulin during workouts taking products such as Surge Biotest,it did nothing for my body composition.

    Comment by Craig | July 27, 2010 | Reply

  2. Thanks for the write-up, great information in there.
    Quick question in regards to taking a protein shake post workout.
    Isn’t it true that whey protein, even without sugar stimulates insulin secretion?
    So wouldn’t that work counter-productive to is being propagated?

    Comment by Sam | August 6, 2010 | Reply

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