If getting the most out of your workout is important to you, then putting the most into the workout should be equally as important. Since the order in which you place exercises is important, so too are the meals that surround your training, especially if you're an athlete.

The post-activity meal sets up the success or failure of the next workout. Have you ever had a practice or workout at night, then had to turn around the next morning and practice or workout again? If you didn’t take care of your post workout nutrition properly I guarantee you the following morning’s workout wasn’t up to par. Usually your performance is quite sluggish, and range of motion is limited due to stiff muscles and lack of motivation and focus.

Probably the most important meal of the day, besides breakfast, is the post-activity meal. Both of those feeding times are crucial times for the body to take in nutrients for growth, repair, and energy. Following intense exercise, the body is in a catabolic state, meaning it’s breaking down muscle to fuel itself, trying to preserve its pre-exercise state. It’s during this window (which is only open for 30-60 minutes), that the body optimizes its ability to replenish lost energy stores. During this “open window” of 30-60 minutes the body begins muscle protein synthesis (building) for muscle tissue recovery and repair, replaces fluids lost through sweat, and adapts to the stress of the workout.

The amount and quality of the post-activity meal will play a direct role in the how well your recovery takes place. The harder and longer you’re active, the more important it is to refuel the body for the next workout!

In order to get the most out of your post-activity meal it should be made up of : carbohydrates, proteins, and fluids/electrolytes.

Getting enough carbohydrates post-activity is crucial to restoring the glycogen levels within the muscles. Glycogen within the muscle and liver is one of the fuel sources used during exercise and sport. Ingesting good quality carbohydrates such as whole grain bread, fresh fruit, whole grain cereal, and chocolate milk provide enough quality carbohydrates to begin refueling the muscles with lost glycogen.

The next important part of the post-activity meal is Protein which should be consumed within the “open window” in about 10-20 grams. Protein is important because it provides amino acids, which are the building block for muscle. Because protein is broken down during activity, failure to consume protein can lead to muscle loss. Post recovery shakes are most popular as they are easy and convenient to take after a workout, or practice.

The last player in the post-activity meal is fluids/electrolytes. Fluid loss during activity will vary from individual to individual. Your choice of fluid for refueling should consist of water, sports drinks, fruit juice, or chocolate milk. The sugars in the fluids will act as a "shuttle" in the delivery of the necessary protein to the muscle stores.

Now that you know the importance of carbohydrates, proteins, and fluids; how should they be consumed?  Many athletes have a hard time eating solid food immediately following activity. For those individuals I suggest a post-workout shake for the immediate refueling of glycogen, protein synthesis, and fluid recovery. This shake should then be followed by some type of whole food meal within the next hour.

Remember, it is vital to fuel the body properly and at adequate times in order to perform at your most optimal well-being!

Are you a West Coast Fitness Client and live in the downtown core?

Visit our friends at The Body Energy Club and receive $15.00 off your purchase and a FREE Smoothie! Just ask our team and we will provide you with a Gift Card.

If your looking for an amazing fitness community to join then look no further.  With values like Passion, Inspiration, Community and Fun, we exist to help you live a happier healthier life.  Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Boot Camp, we keep Vancouver fit and feeling healthy!

Focused on your potential,
Francis + the West Coast Team

We all sweat a TON when we train.  Check out this article about deodorant and watch this video!!!


The first thing you must do whenever you buy deodorant or any product that goes on your skin or in your body is to read the ingredients. They're usually in very tiny print on the back of the label. If you have trouble reading small print, carry a magnifying glass around with you so you can read before you buy. This is critical because what you put on your skin can be absorbed directly into your bloodstream. And harmful ingredients in your blood can have potentially deadly effects on your body.

Here are 7 ingredients to avoid when choosing your deodorant:

Aluminum chlorohydrate, aluminum zirconium tetrachlorohydrex gly or any aluminum compounds. Aluminum is absorbed through the skin and accumulates in the body. It has been suggested that there is an association between aluminum and Alzheimer's disease.

Parabens (methyl, ethyl, propyl, benzyl and butyl), are all derived from toluene, a toxic petrochemical derivative. Toluene is toxic if swallowed or inhaled. It is also harmful in contact with the skin. There is some evidence that repeated exposure to toluene may cause reproductive harm. Since 2000, 13 research studies have shown that various types of parabens act like estrogen in animals and in tissue culture. Estrogen is known to drive the growth of cancerous cells.

Triclosan is a skin irritant and may cause contact dermatitis. It may kill healthy bacteria as well as harmful bacteria. It may contain carcinogenic contaminants. It is stored in body fat and is classified as a pesticide by the FDA.

Talc is classified as a carcinogen by the International Agency for Research on Cancer if it contains asbestiform fibers. The quantity of asbestiform fibers in cosmetic grade talc is unregulated. If talc is listed on the label, there is no way of knowing whether or not it contains asbestiform fibers.

Propylene glycol absorbs quickly through the skin and is a penetration enhancers. It may cause delayed allergic reactions. NIOSH says propylene glycol is a neurotoxin and may cause kidney or liver damage. The EPA says it's not fully investigated for carcinogenic potential.

Silica is a skin irritant. It may be contaminated with crystalline quartz, which is a carcinogen.

Steareth-n (n may be any number like say 100), may be vegetable derived but is reacted with ethylene oxide (ethoxylated), a known human carcinogen.

Instead choose deodorants with ingredients like vegetable glycerin, natural preservatives like bioflavanoids and lichen, herbs or herbal extracts, de-ionized water or distilled water, green tea, aloe vera, baking soda and essential oils.

A word of caution: Plant extracts listed on labels can already contain parabens and propylene glycol. These do not have to be listed on the label. Very few herbs supplied to manufacturers are free of parabens or other synthetic preservatives unless they are extracted in vegetable glycerine. To make sure that the products you buy are healthy and free of these harmful chemicals, call the deodorant manufacturer and ask them for detailed information.

Dr. Christine H. Farlow, D.C. is "The Ingredients Investigator." She has been researching ingredient safety since 1991. She is the author of three books, including the new, second edition of Dying To Look Good. To learn more about the safety of ingredients in your deodorant, visit DyingToLookGood.com.

If you want to use a deodorant that doesn't have any of these nasty ingredients in it and is all natural, check out the natural deodorants Masc sells and click here to contact them today to learn more. 

If your looking for an amazing fitness community to join then look no further.  With values like Passion, Inspiration, Community and Fun, we exist to help you live a happier healthier life.  Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Boot Camp, we keep Vancouver fit and feeling healthy!

Focused on your potential,
Mike + the West Coast Team

I just shot this video with Aleks Kushnir, Holistic Nutritionist for Body Energy Club.  She educates us on what Pumpkin Seed Protein is all about.  Here are the details from Aleks:

- Pumpkin seed protein is a great source of protein for those who are vegan or those who want to add more plant based products into their diet.

- It has an alkalizing effect on the body, which is crucial especially after training since the body can become quite acidic after a good workout.

- There has been some research showing that pumpkin seeds can have an effect in stabilizing those with prostate cancer, this may be due to the fact that it is high in zinc which is crucial for good male prostate health

- It is high in minerals such as Calcium.

- It is also high in the amino acid tryptophan which can help promote feelings of well being and help induce sleep.

- Pumpkin seed protein can be used any time of the day, whether first thing in the morning with your breakfast shake, post work out or even in the evening with a low sugar meal to help induce sleep.

If your looking for an amazing fitness community to join then look no further.  With values like Passion, Inspiration, Community and Fun, we exist to help you live a happier healthier life.  Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Boot Camp, we keep Vancouver fit and feeling healthy!

Focused on your potential,
Mike + the West Coast Team

Chris Angerer is one of Downtown Vancouver's most sought after Registered Massage therapists, and also a good friend.  I had the opportunity to shoot a quick video with Chris in which he teaches us one simple tip to avoid getting neck tension, bad posture and headaches at work. 

Check out this video to learn what it is!  Start relieving stress at work tomorrow by doing this one simple tip.

If you're looking for a great massage therapist or if you've been dealing with some aches and pains that just won't go away, getting in to see him will definitely help ease your pain.

Here's his website if you'd like to learn more about City Center Massage Therapy or you can give him a call at:  604.681.211.  

If your looking for an amazing fitness community to join then look no further.  With values like Passion, Inspiration, Community and Fun, we exist to help you live a happier healthier life.  Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Boot Camp, we keep Vancouver fit and feeling healthy!

Focused on your potential,
Mike + the West Coast Team

Do you suffer from back pain?  In this short video, Stephen Mogatas from Jointworks Chiropractic teaches you how to strengthen your back and increase the endurance of your lower back muscles.  Try this exercise next time you're at the gym. 

If you suffer from other joint or muscle pains, contact Stephen today and he'll get you back on track.  Here's the link to his website: www.jointworkschiro.ca  or you can call him at 604-675-0388.

If your looking for an amazing fitness community to join then look no further.  With values like Passion, Inspiration, Community and Fun, we exist to help you live a happier healthier life.  Whether it's Personal Training with one of our Certified Personal Trainers or at West Coast Boot Camp, we keep Vancouver fit and feeling healthy!

Focused on your potential,
Mike + the West Coast Team