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Post-Workout Nutrition: Defining Hunger and the Anabolic Window

There is a lot of information out there regarding post-workout nutrition, specifically, the anabolic window: should you eat immediately after a workout or wait a few hours? And why do you sometimes feel hungry after your workouts, but other times not at all?  

Throughout this article, we will dive into the top three factors that impact hunger after a workout and how to address them as well as discuss the anabolic window and what research says about it. 

But first, a note about hunger and hormones

Many people assume that since you burned calories during a workout, you should feel hungry when you are done, but that might not always be the case. A hormone called ghrelin is actually responsible for appetite stimulation, and it is released when blood sugars are low or when your stomach is empty, signaling to your brain that it’s time to eat. For this reason, burning calories does not directly impact your hunger,1 however, there are many aspects that do.

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Factor 1: pre-workout meal

Do you find yourself always starving post-workout? If you answered yes, then looking at your pre-workout nutrition might be beneficial. For example, having a quick snack that provides a source of protein and carbohydrates before your workout can help prevent post-exercise cravings and will enhance performance by giving you fuel for your workout. So if you enjoy having a full meal one to four hours before working out, stick with it. However, try to avoid going more than four hours without food prior to a workout or you may unnecessarily cause your blood sugar levels to drop, leaving you feeling lightheaded or nauseous.1,2 

Factor 2: type of exercise

The type of exercise you do also has an impact on your hunger levels. Research has shown that moderate to high-intensity aerobic exercises such as running, cycling, and swimming suppress ghrelin, therefore reducing appetite post-workout.3 However, the opposite is seen with resistance training – you may experience an increase in appetite due to muscle breakdown which causes the body to signal for more fuel in order to recover. But keep in mind, everyone’s response to exercise can vary. Therefore, it is important to know your own body cues and note how you’re feeling after working out in order to fuel accordingly. 

Factor 3: hydration

The hypothalamus is the part of the brain responsible for interpreting both thirst and hunger, and since thirst cues tend to sometimes be subtle, many tend to mistake thirst for hunger. This can be counterproductive when it comes to fueling for fitness as it may lead to drinking less water and eating more calories.5 Not to mention, being dehydrated can make you feel lightheaded, weak, nauseous, and can even lead to muscle cramps.6 For this reason, it is crucial to drink enough water before, during, and after a workout. The American Council on Exercise recommends the following:7

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.

Not feeling hungry right after working out but feeling like you’re starving an hour later?

This might happen more often than you think and there is a reason. When you’re working out, your body focuses on providing blood flow to the working muscles such as the heart, legs, and arms. This means that other organs that are not being actively used, such as the stomach, receive less blood flow causing digestion to slow down. Once you’re done working out, your body could take up to 45 minutes to redirect the blood flow and release those appetite-stimulating hormones, delaying the sense of hunger.8

Should you eat even though you’re not hungry?

Short answer – yes. It is important to eat after a workout as it will help with recovery, performance, and even injury prevention. It doesn’t have to be a full meal, but having a quick snack such as a protein shake with fruit can make a difference in how you will feel. But if you’re not feeling hungry at all after a workout, aim to have a meal at least two hours after your pre-workout meal as this will also help with blood sugar regulation. Research suggests that pre- and post-workout meals should not be separated by more than 3-4 hours, after a 45-90 minute training session.9

What is the anabolic window?

For decades there has been a widespread concept called the anabolic window, which is the time frame following your workout where the consumption of protein and carbohydrates is recommended to replenish the energy lost and help with muscle recovery. This concept has risen in popularity as it is thought to be the ideal state where the body absorbs nutrients. 

While it is true that the consumption of carbohydrates and protein is essential and has beneficial effects on training, the 30-60 minute time frame in which your body absorbs these nutrients is not as narrow as we once thought. In fact, ongoing research has suggested that the body will still take advantage of the nutrients up to 6 hours post-workout. Additionally, a study conducted in 2017 proved that if a pre-workout meal or snack containing both protein and carbohydrates is consumed, then your post-workout meal doesn’t need to be consumed immediately after you finish your workout. 10,11

So, what does this mean?

To simplify, there’s absolutely no harm in consuming carbohydrates or protein right after training, so if this works for you, keep it up. However, the fact that you must consume these sources within the first 30 to 60 minutes post-workout to get all the benefits is not true, as there is not enough scientific evidence to prove it. Instead, focusing on total carbohydrate and protein intake rather than specific timing can be more helpful to ensure that you’re replenishing your energy and enhancing muscle growth and recovery.
If you have additional questions about your post-workout nutrition or want to learn more about the anabolic window, we can help! Click here to meet with a registered dietitian nutritionist today.

References:

  1. https://www.self.com/story/theres-a-surprising-reason-youre-hungry-after-a-workout
  2. https://www.healthline.com/health/fitness-exercise/working-out-on-an-empty-stomach#risks 
  3. https://scholars.wlu.ca/etd/1851/
  4. https://mlj.goums.ac.ir//article-1-1025-en.html
  5. https://www.corporatewellnessmagazine.com/article/hunger-vs-thirst 
  6. https://familydoctor.org/athletes-the-importance-of-good-hydration/ 
  7. https://www.acefitness.org/resources/everyone/blog/6675/healthy-hydration/ 
  8. https://www.runnersworld.com/nutrition-weight-loss/a30980352/eating-after-workout-run-refuel-not-hungry/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
  10. https://lewis.gsu.edu/2021/10/13/fact-or-fiction-the-anabolic-window/#:~:text=While%20the%20common%20belief%20is,the%20individual%20is%20training%20in.
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Post written by FFC Dietetic Intern Patricia Rodríguez.

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How To Play Pickleball: Everything You Need To Know About America’s Fastest Growing Sport

The pickleball craze is sweeping the nation – but what exactly is it, how do you play and why is it beloved by so many? We answer everything you need to know about pickleball below.

What is pickleball?

Pickleball is a raquet sport similar to tennis, ping pong and badminton. Typically played in 2 vs. 2 fashion on a badminton-sized court, players use rectangular paddles to hit a wiffle ball back and forth.

According to USA Pickleball, the sport of pickleball was invented in 1965 on Bainbridge Island, Washington by three fathers – Joel Pritchard, Bill Bell and Barney McCullum – as a way to pass the time with their families. The origin of the name is debated – some say it is named after the Pritchard family dog, Pickles, while others claim the sport’s name is in reference to local pickle boat crew races.

Related: What Is Pickleball? Learn Why This FFC Employee Loves The Sport

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Why is pickleball so popular?

If you feel like all of a sudden, everyone is playing pickleball, you’re not wrong. The sport, which celebrated its 57th anniversary in 2022, has grown over 50 percent in the last five years and now has 4.8 million players in the US, according to USA Pickleball.

Several factors play a role in pickleball’s rise in popularity. First, it’s a simple game that is easy to teach and easy to learn. Second, it requires minimal equipment. To play pickleball, you need a net, a paddle and a ball – all of which are easy to transport and set up – and the sport can be played indoors at rec centers and gyms or outdoors on tennis courts or dedicated pickleball courts.

Perhaps the number one reason for pickleball’s growth is that it is a sport enjoyed by all ages. Pickleball courts cover less ground than tennis courts and is typically played in a doubles format, making it more low-impact and more accessible for all ages and fitness levels.

Finally, pickleball is a very social and welcoming sport. To keep things fair and fun, the winning pair usually splits up after the end of a game and new partnerships are formed with other players. If extra folks are waiting to play on the sidelines, they are rotated onto the courts after every game, giving plenty of opportunity to play with new people. Plus, because the court is small, you’ll have plenty of interaction with your partner and the opposing team during the game to make conversation.

Learn the pickleball lingo

Before we dive in to the specifics on how to play pickleball, there are a few terms unique to the sport that you should familiarize yourself with:

  • The Kitchen: The Kitchen is the 7 ft rectangular area on both sides of the court closest to the net. Players are not allowed to step into the Kitchen to hit a ball unless the ball bounces inside the Kitchen first.
  • Dink: A dink is a pickleball shot that lands in the opposing team’s Kitchen. This is a more challenging shot to return because it forces the opponent to step into the Kitchen.
  • Pickled: Don’t get pickled! If your team goes an entire game without scoring a point and loses 11-0, you’ve just been pickled.
  • Volley: Any shot where the ball is hit out of the air. Remember, the Kitchen is a no-volley zone.
  • ATP: Stands for Around The Post. In pickleball, the ball doesn’t necessarily have to pass directly over the net. It can be returned around the net into your opponent’s court.
  • Erne: A move used by experienced pickleballers where you jump over the kitchen into the sidelines to return a ball.

How to play pickleball

Ready to give pickleball a try? Check out our video series on How To Play Pickleball below to familiarize yourself with the rules.

The Basics

The highlights:

  • To play pickleball, you will need a a court, net, paddle made out of composite or wood, and a pickleball.
  • The game is typically played to 11 points.
  • When you play pickleball at FFC, we provide all of the equipment needed to play.

Serving

The highlights:

  • When you are serving, you serve cross court, and it must land in the service box.
  • Serving must be done underhand; you cannot serve overhand in pickleball. There are two serving options: a drop serve and a serve out of the air.
  • The two bounce rule: in pickleball, the team that is receiving the serve must let the ball bounce before returning it AND the team that served must let the ball bounce on their first return.

The Kitchen

The highlights:

  • The area in front of the net on both sides of the court is called the Kitchen.
  • Players cannot step into the kitchen during play UNLESS the ball bounces in the Kitchen first.
  • If you do step into the Kitchen when the ball has not bounced in the Kitchen, it is a rules violation and you either lose your serve or you lose the point, depending on which team is serving.
  • The ball cannot land in the Kitchen when you are serving. If your serve lands in the Kitchen or on the Kitchen line, the serve does not count.

Playing At The Net

The highlights:

  • Playing as close to the net as you can without stepping into the Kitchen gives you a great advantage in pickleball.
  • When you are playing at the net, you can hit a dink to your opponent (a shot that lands in the kitchen). Your opponent will have to step into the Kitchen to return the ball, and if they return the ball too high, that gives you the opportunity to hit a shot that wins the point.

Scoring

The highlights:

  • When playing doubles (2 vs. 2), you get two services per side – not including the first service.
  • On the first service of the game, you only get one chance to serve the ball in bounds.
  • When serving, the first service always goes to the player on the right hand side of the court. That player will serve (switching sides of the court after every point) until their team loses the point. Then, the other teammate will serve, until their team loses the point.
  • Before every serve, players must announce the score. The score is announced by stating your team’s score, your opponent’s score and what service you are on. For example, if you are serving, your team is winning 2-1, and you are the first person serving on your team, you would say 2-1-1. The third number indicates that you are the first server on your team. Once it is your teammates turn to serve, they would announce 2-1-2 as the score.

Now that you’re all up to speed on how to play pickleball, join us at FFC for Pickleball Open Play, lessons, tournaments and more! Contact your local club for more information on our pickleball offerings.

Post written by FFC Contributor Natalie Casper.

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What Is The Best Thing To Do For A Sore Body?

You know that feeling of guilt when you go to the dentist and he or she asks you how often you floss? I get that same feeling when I make an appointment for a massage and the massage therapist asks how often I stretch. 

I know that my body needs recovery time, and I’ve suffered enough overuse injuries to know better than to overlook a proper cool down. But I just don’t like doing “recovery work.” It’s boring, it’s time consuming and I never feel like it’s helping me that much. 

I try to get a massage once a quarter, and my body always feels so much better after my appointment. If I could afford to get a massage every week, I would, but I also need to do a better job in between appointments to take care of my body and give it the proper recovery it needs. 

That led me to my question: what is the most effective form of recovery? There are all kinds of gadgets for and opinions on recovery these days, and as someone who hates stretching, I want to know exactly what I should make the time to do every day to take care of my body. I asked FFC Spa Manager and Massage Therapist Jason VonGerichten his thoughts on recovery and the best ways to care for a sore body. Here’s what he had to say:

Q: What is the most effective form of recovery? Is it getting a massage, using a massage tool, stretching?

A: Massage is the answer for several reasons. Massage therapists (especially the ones at FFC) have spent many hours studying human anatomy, specifically the musculoskeletal system, so they are very adept at finding the true source of somebody’s pain. If, with your tight muscles, you also have knots, or trigger points, it is very difficult to sustain constant pressure on that spot without somebody else’s assistance. If you’ve ever tried pressing into your own upper traps to get rid of neck pain, you’ll know what I mean. 

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Massage tools like Theragun and Hypervolt are all well and fine, but they are no replacement for an actual massage. And stretching is good, but if a muscle has a trigger point, it just won’t stretch to its full length, so stretching on its own will only take you so far.  

Q: What should I be doing in between my massage appointments to make sure I’m caring for my body?

A: Stretching every day is important, but really just moving in a natural way is even better. So many kinks get worked out of the musculature by just taking a long walk, and walking can help stave off progressive illness later in life.

Related: Can Walking Really Help You Lose Weight?

If you’re someone who works at a computer all day, it may be beneficial to use a massage tool for the neck. I’m a big fan of the Theracane, which is a big fiberglass hook with handles on it and a knob on the end that you can really dig into your upper traps and other upper back and neck muscles. 

And finally, get a good pillow! The best investment I ever made was in a quality pillow that supports my neck properly when I sleep. I noticed at the beginning of quarantine that no matter what I did, my neck felt super stiff, so I finally took the plunge and paid more than ten bucks for a good pillow. No neck pain since.

Q: Okay, I’m ready to book my massage. How do I know which massage is the best for me?

A: There are four main types of massage that you’ll usually see offered at a spa, and we offer each at FFC. 

  • Swedish is your basic, off-the-rack massage, and it’s a great modality if relaxation is what you’re looking for. It involves a lot of long, flushing strokes to promote a parasympathetic response (your rest and digest function).   
  • Deep Tissue, as we define it, is a more targeted approach to relieving your pain. The next question everyone always asks is: Does it hurt? The answer is: It shouldn’t. At least, not in an unbearable way. What we’re looking for in a Deep Tissue massage is a “good pain,” the type of pain where you know something is being fixed or relieved. This is our most popular modality.
  • Sports Massage typically involves a lot of Deep Tissue techniques specific to whatever type of athlete you are (if you’re a runner, perhaps a lot of focus to your hamstrings and calves, etc), and then some stretching to those areas to reset the proper muscle length after the deeper work.
  • Myofascial Massage is a massage done without any oil in order to affect the connective tissue that surrounds the muscles (think the white stuff on raw chicken). There is evidence to show if you want a tight muscle to release then you must first release the fascia surrounding the muscle. Myofascial techniques can be used in conjunction with other Deep Tissue techniques, or they can just be used on their own.

Related: Massage Therapy Benefits Based On The Type Of Fitness You Do

Q: What about using lacrosse balls or tennis balls as a form of “self-massage?”

A: This depends on the body. I personally respond really well to using a lacrosse ball in my glutes near my Sacroiliac (SI) joints, but some people find a lacrosse ball too invasive, so maybe a tennis ball for them. If a tennis ball still feels too intense, then maybe just a hot pack to loosen up the tissue. 

And then the question becomes: Is the person’s pain resulting from an injury, overuse, tightness, bad posture, etc? If it’s from an injury, say I actually hurt my SI joint, then I wouldn’t even try massage until all the inflammation goes away (maybe one or two days). During that time, it’s important to rest, perform some gentle stretching, maybe ice the area if the pain is intense.

Q: If I’m a regular exerciser (say 4-5 sessions at the gym per week), how often should I be coming in for a massage?

A: If you’re not injured and you’re just feeling sore from constantly working out, then one massage per month should tune you up just fine. If you’re battling a certain condition (tennis elbow, shoulder tendinitis, shin splints, etc) then it may be best to come in twice a month or even once a week. The key is judging whether progress is being made.

If you’re getting a massage twice a week and the massage only relieves your pain for a few hours, then as much as we appreciate the business, maybe massage isn’t the right treatment option for you.

Q: Why is it so crucial to make time for recovery efforts?

A: Bodies need time to heal, plain and simple, and your body comes pre-programmed with many different wonderful healing options. We just need to let our bodies do what they do best. Getting a full night’s rest can do wonders for your physical wellness. Many doctors say the best thing you can do for your heart is to take a nap every day.

In regards to lifting weights, you’re essentially tearing your muscles so that they’ll heal and regrow larger. They will not heal or grow if you challenge and tear the same muscles every day (especially the older you get). Can massage aid with this recovery? Yes! Massage can help the body heal itself and help in resetting overworked muscles to their proper resting length. 

Ready to book your next massage? Head to ffc.com/spa to view our offerings and make an appointment with one of our massage therapists today.

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Post written by FFC Contributor Natalie Casper.

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Sports Fitness Training: Ballistic Training & Plyometrics to Bridge the Gap Between the Gym & Court

Is your golf swing not as strong as you would like it – or is your forehand in tennis more like a fore finger? Do you have trouble accelerating or jumping in your basketball games? Ballistic training and plyometrics may be your answer. (And they might be the most underrated and under-represented exercise mode in the gym today).

Ballistic Training vs Plyometrics

Ballistic training is described by throwing or jumping with weight, which maximizes acceleration of the weight, with little or no deceleration of the muscles. (2) Plyometrics is defined as the discipline of performing maximal effort, burst-based movements that use the stretch/shortening cycle of the muscles to produce a powerful result (e.g. repeated box jumps). It was first used by Soviet Olympians in the 70s and is used today with college/professional athletes as a form of sports fitness training. (1)

An In-Depth Look at Ballistic Training

In traditional weight training, the load has to be decelerated in order to protect the joints and to end the repetition. However, this act teaches the body to slow down during ‘sticking points’ or rather, the hardest parts of a repetition – and these (necessary) points can cause an athlete to plateau.

The National Strength and Conditioning Association’s Basic Guidelines for the Resistance Training of Athletes states that “performing speed repetitions as fast as possible with light weight (i.e. 30-45% of a one-rep max) in exercises in which the bar is held on to and must be decelerated at the end of the joint’s range of motion (e.g., bench press) to protect the joint and does not produce power or speed training, but teaches the body how to decelerate, or slow down. If the load can be released into the air (i.e., the bar be let go at the end of the range of motion) the negative effects are eliminated.” (3)

Why Ballistic Training Works for Fitness:

Basically, as much as 75% of a repetition can be devoted to slowing down the weight – not actually producing power/acceleration. Being able to let go of the weight, ball, or load, is paramount for developing power and strength throughout the entire range of motion for ANY movement. Examples for ballistic movements include medicine ball throws, weighted jumps, and banded movements. 

An In-Depth Look at Plyometrics

In the strictest sense, plyometrics are used to teach athletes to jump higher and run faster by using the inherent elasticity in muscles and tendons. An example of this is called a depth-jump. The athlete steps-down from a high box, lands, and immediately jumps onto another box. This causes the athlete to compensate for the force of gravity by absorbing the impact via lengthening the muscles and going into a quarter squat (eccentric motion). Once the energy has been absorbed, the muscles are the same length for the briefest of moments (amortization), then, the athlete contracts the glutes/quads to jump again (concentric motion).

Related: squats are an important part of your fitness routine (and you can make them plyometric squats, too!). Check out why & read this post.

Why Plyometrics Work for Fitness:

By training this stretch-shortening cycle to happen faster, and under higher loads, you can train the nervous system and musculature to jump higher and more quickly. This same principle can be applied to upper body workouts using bands and medicine balls, creating a cycle of stretch shortening that helps create more power and speed. 

Benefits of Plyometrics and Ballistics Training

You’re probably thinking, ‘okay, but what does all this sciencey mumbo-jumbo mean?’

In essence, ballistic and plyometric movements force the muscles to produce the greatest amount of force in the shortest amount of time. Muscle fibers are stimulated according to the force/power needed. Low speed/heavy weight moves will use smaller type fibers first, then larger and larger fibers until the load is lifted. However, with plyometrics and ballistic training, the largest are recruited first to make the lift/action as quickly and efficiently as possible.

The more you practice these explosive movements, the better you train your muscles to act as efficiently and powerfully as possible.

Related: the benefits of HIIT and why you should give it a try (yay, science!).

This brings us to my preferred type of training – complex/contrast training. In this type of training, slow, near maximal weightlifting motions followed by fast-speed/fast-twitch plyometrics or ballistics training moves has been demonstrated to activate the larger muscle fibers to a greater degree than if you were to complete each type of exercise separately. (4)

By now you might be thinking ‘Okay… but what does that mean in plain English, Matt?’ How does ballistic training/ plyometrics apply to your daily life? Here are the basic benefits of plyometrics and ballistic training for improved performance:

  1. You will accelerate faster: sprinting by someone on the court, down the field, to the train etc.
  2. You will jump higher (and it looks cool)!
  3. You will gain definition and size (not designed for bodybuilding, but it can be adapted).
  4. You will punch harder and faster, throw a ball harder and farther.
  5. Develop a stronger, more stable core and flatten the stomach; stabilizing fast moving weight will emphasize stronger abdominals, obliques and spinal erectors.
  6. Burn more calories from the full body workouts (lean out!) Coordinating multiple joints for an explosive motion at a high intensity is a great conditioning and cardiovascular workout.
  7. You will have more energy in your everyday life!
  8. You will conduct everyday movements with more “oomph” and be able to produce power on command! You will fly out of your chair at the end of the work day.

If you are interested in ballistic training or plyometrics, or would like to know more, please contact me at mlamore@ffc.com or via @lamorepower on Instagram! 

Post written by FFC West Loop trainer Matt Lamore.

About Matt

Matt Lamore is a certified strength and conditioning specialist and master trainer at FFC West Loop specializing in plyometrics, circuit training and powerlifting. He uses his background in sports performance training to bridge the gap between the gym and daily life. Before FFC, he has trained high school, Division 1, and professional athletes in strength, agility and speed. Matthew received both his B.S. and M.S. in biology from Bucknell University. 

Sources:

  • (1): (Yuri Verkhoshanski (1967). “Are Depth Jumps Useful?”. Legkaya Atletika (Track and Field). 12: 9.)
  • (2): Fleck, Steven J. & Kraemer, William J., ‘Ballistic Training’ in Designing Resistance Training Programmes, Human Kinetics:Leeds, 2013, p.280
  • (3) (Elliot, B. and Wilson, G. A biomechanical analysis of the sticking region in the bench press. Medicine and Science in Sports and Exercise. 21: 450-464. 1989).”
  • (4) Joyce, David & Lewindon, Daniel & Larson, Rett, ‘Neural Preparation’ in High Performance Training for Sports, Leeds:Human Kinetics, 2014, p.107).  
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