Many of my clients ask me about what foods to eat and what foods to avoid. Making good nutritional choices is not limited to which foods to choose or avoid. The timing of your nutrition, especially with regards to your workout, is also important. This week at GH we are going to focus on the surface tissue of the muscle, or building size and strength. This week’s system is designed to stimulate these muscular responses. Your recovery helps to ensure the quality of that response is high. Muscle tissue depends on protein to rebuild and repair itself after strength training. Strength training causes micro tears in the muscle tissue. Protein supplies the essential amino acids necessary to repair that micro trauma. The higher quality the protein source, the wider range of essential amino acids available to rebuild tissue. Eating a post-workout snack with a ration of 80% protein to 20 % carbohydrate within 30 minutes takes advantage of the body’s high rate of absorption and ensures the muscle tissue has the material it needs to recover. Carbohydrates are the body’s main energy source. Carbs are converted to glycogen, which is fuel for the muscle tissue to move. To ensure you have the necessary glycogen stores, eat a snack of 80% carbohydrate to 20% protein one hour before your workout. Just like protein, all carbs are not created equal. Choose minimally processed, whole-grain sources of carbohydrates, like whole grain breads or fibrous grains. Ask your trainer about the food choices best for you and take full advantage of this week’s system at GH.