Post-Walk Eating

A high-protein whole-food meal creates a slower, smaller insulin response and can allow fat oxidation to remain partly active after eating. Breaking the fast with protein and fat produces a more gradual insulin response and helps preserve fat oxidation longer. High-protein meals after exercise are said to extend fat oxidation more than equal-calorie high-carbohydrate meals. The protocol recommends waiting at least 30 minutes before eating and consuming at least 30 grams of complete protein as the first meal. Waiting at least 30 minutes before eating helps preserve the hormonal environment from the fasted walk. The protocol recommends opening with 30 to 40 grams of protein to keep fat oxidation active longer. Protein digestion has a higher thermogenic cost than carbohydrate digestion, using about 20 to 30% of protein calories versus about 5 to 10% for carbohydrates. When eating after the waiting period, protein should be eaten first to avoid quickly returning to a high-insulin carbohydrate-dominant state. A refined-carbohydrate first meal raises insulin quickly and ends the post-walk fat-burning extension. Breaking the fast with high-glycemic foods can rapidly spike insulin and red…