ASK A TRAINER: The First Installment (What should I eat post workout?)

Introducing Deanna Harder, Professional Trainer, aka Fitbabe.

Here is the first installment of a long promised continuing feature column, part of the newly collaborative FFG site. Deanna Harder is a college-certified, highly knowledgeable personal trainer, with over ten years of experience. In addition to running her own business in Edmonton, she has competed in four figure competitions, and is always stage ready. ‘The picture above was taken right before a competition, right?’ you might be asking. Wrong. It was taken during a random Stitch and Bitch back training day, showing you the impressive fitness level that D consistently maintains. She has written a lengthier biography below and has answered the first question sent to her. Feel free to ask her anything about training, competing, nutrition, motivation, eating disorders…you name it; she has probably researched or tested it!     

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Looking cute at the local gym on her day ‘off.’  

Deanna Harder, Fitness Leadership Diploma, CSEP-CPT
(Canadian Society of Exercise Physiology-Certified Personal Trainer)

I began my journey to becoming a Fitness Leader at the age of 16 when I started teaching group exercise classes at a local gym in my hometown of Dawson Creek, BC. I loved to share my energy and passion for fitness with others. I was always considered a “people person” who enjoyed helping others, which lead me to complete a Diploma in Social Work at college. Shortly after entering the Social Work industry, however, I realized that my  passion for fitness was all consuming. After researching my educational options, I decided to enroll in the Fitness Leadership Diploma Program at the Grande Prairie Regional College. During this time I was able to define who I was as a Fitness Leader by learning all aspects the industry had to offer. I decided to stay in Grande Prairie to work as a Fitness Consultant for the Be Fit For Life Centre located in the College. During this time I was able to gain knowledge and experience with fitness testing and appraisals, training athletes, teaching group exercise classes, delivering seminars to community organizations, and assisiting with P.A.R.E testing for the R.C.M.P and Calgary Police Department. In 2003, I moved to Edmonton to further my Personal Training career helping people from all backgrounds and ablilites achieve their fitness goals. Every year I continue to take physical education courses and research the fitness and health (diet) industry to be sure that I am on top of the latest trend and “fad” diet!

Provincial Figure Competition, Alberta, 2009.

I love bodybuilding and have competed several times in the Alberta Provincial Bodybuilding and Figure Competition. In June 2010, I placed top 5 in the Figure Medium class and was very excited to be able to excel at this sport. I appreciate the discipline and dedication that it takes to get to the level of conditioning needed to step on stage. My motto is “Get it Right, Get it Tight” and I am a firm believer in taking pride in the body you were given.

Dear Deanna,

I am a 44-year-old athletic male, who works out regularly both with a personal trainer and on my own. I have a post workout nutrition question. After I do an intense weight workout I am completely bagged for 2-3 hours. I take protein as well as glutamine after working out, but is there anything else I can take/eat? I workout in the morning so this reduces my productivity.

Merci à l’avance, Monsieur Fatigué

Thanks for your question, tired man. It seems that your goal is to optimize muscle growth and restoration. The meal after training is optimal when it is high in carbs, especially in terms of fast digesting carbs. A combination of the protein which you are already ingesting, along with a carb dose made up of mostly fast digesting carbs, will drive insulin levels through the roof. Elevated insulin levels in the post training meal will switch the body from a catabolic or muscle losing state, into an anabolic state of muscle growth. You can try adding white bread, bagels with honey or jam, white rice, raisins, and even sugar to your post workout meal. But, be sure to decrease all such fast carbs during your evening meal and pre bed tme meal.

Bonne chance. Deanna

Workin' it on the Champs-Élysées, with FFG, in June 2012.

Workin’ it on the Champs-Élysées, with FFG, in June 2012.

 
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About fitbabe

Deanna Harder is a college-certified, highly knowledgeable personal trainer, with over ten years of experience. In addition to running her own business in Edmonton, she has competed in four figure competitions, and is always stage ready. Fitness Leadership Diploma, CSEP-CPT (Canadian Society of Exercise Physiology-Certified Personal Trainer)

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