Protein, carbs improve muscle tone

Q: Why do you always hear that it is better to eat protein than carbohydrates after you exercise?

Geraldo F., Miami

A: The advice about eating protein after you workout — either doing aerobics or strength training — focuses on maximizing muscle synthesis while it ignores basic science about the virtues of healthy carbs post-workout.

Most folks want to help their body build muscle since increased muscle mass helps improve endurance, balance, and weight and glucose control, plus it helps you achieve a younger RealAge. Protein does that. However, eating unprocessed grains or other plant-based carbs after a prolonged workout (an hour or more) replenishes glycogen that your body uses for fuel and the carbs work with the proteins you eat to fire up muscle tissue repair. In short, it takes both carbs and protein to improve your overall muscle tone and health.

So when and what should you eat — and drink? Experts advise eating carbs within 15 minutes to two hours of stopping your routine. Mango, watermelon and blueberries are particularly good glycogen-replenishing carbs, and their vitamin C aids in repair of muscle tissue. For effective muscle building, protein can be consumed within four hours after stopping your workout.

You also want to rehydrate effectively. The American Council on Exercise suggests drinking 17 to 20 ounces of fluid two to three hours before exercising and eight ounces before you get started. Then don’t get thirsty while exercising and have eight ounces of water 30 minutes after exercise.

Our basic post-workout nutrition plan includes foods that combine quality proteins and carbs: Try peanut butter on whole grain crackers or black beans with brown rice. Enjoy smoothies made with fruit and dark leafy greens, yogurt and pulpy fruit juices. And remember to avoid bars, foods and drinks loaded with added sugars — they never do folks who’ve done moderate exercise (with occasional bouts of high intensity) any favors.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Medical Officer at the Cleveland Clinic Wellness Institute. Submit your health questions at www.doctoroz.com.