Blue Grade Health & Nutrition Article

Two Foods you should avoid straight after exercise in order to burn off more fat.

Did you know that what you eat directly after exercising – typically within 2 hours – can have a significant impact on the health benefits you reap from your exercise?

This includes the ability to continue to burn fat from your body during these 2 hours even though you are now resting! Scientists from the University of Virginia have found out that this does depend though on the type of exercise you do.

They were researching a naturally occurring substance called Human Growth Hormone (HGH). It is produced by the Pituitary Gland in the brain and it stimulates the growth of muscles, cartilage, bone and all the internal organs in the body. It is also stimulates the immune system.

In fact it was so helpful that some people went on to produce it artificially and sold it to top athletes to improve their performances. Not surprisingly it soon became a banned substance.

However just because the artificial HGH was banned it did not stop the research into how to generate more naturally occurring HRH in the body as that too would increase performance. It is this that interests us.

What you may or may not know is that there are three types of muscle fibres. There is one type of slow twitch fibre (Type 1) and there are two types of fast twitch fibres (Type 2a and Type 2b). Type 2b fibres are required more by sprinters and it is these fibres we are interested in here.

Certain types of exercise will work these fibres more than others. In order to increase your natural production of HGH you need to work these muscle fibres more.

Traditional aerobic and cardio training and conventional strength training will only work your slow twitch fibres and this will have no impact on your body’s production of HGH. Actually it probably has a detrimental affect on your Type 2b muscle fibres and because of that it probably lowers your HGH production.

The key thing to now know & remember is that HGH helps burn excess body fat

So if you want to lose body fat, you need to do more work using your Type 2b muscle fibres.

What the scientists also discovered was that if you did exercise that generated naturally occurring HGH, you would also continue to burn fat for up to 2 hours AFTER your work out. They called this the ‘Synergy Window’.

The Octathalon and the Octathalon group training sessions provide exactly the right type of exercise to help you generate more HGH and if you do the Octathalon you will continue to burn fat for up to 2 hours after your workout. This is why it is getting such great results and feedback from those that have found there shape improving.

Specifically the interval training with its high intensity workouts spaced by rest intervals is exactly the type of training that will lead to more HGH. In the Group sessions, where you work together in pairs with each person taking turns, the Octathalon now also creates exactly the right environment for these benefits to occur as well.

There are other exercises that you can do to stimulate even more HGH and these are covered in the Purple grade training tips article.

But now we have to come back to the title of this article. Unfortunately if, during the 2 hours after your Octathalon exercise, you consume these 2 foods, you will lose all the benefits and the fat burning that would have gone on will stop immediately.

The reason why you need to avoid these 2 foods is that if you eat them they will produce the hormone somatostatin. This hormone inhibits the production of human growth hormone.

The two foods are sugar and fruit juice

Eating or drinking anything with sugar in, within these 2 hours, will badly affect your insulin sensitivity and your HGH production. The Fructose in fruit juice will also stop your HGH production. The carbs in these foods will start your production of the hormone somatostatin and this will stop your production of the beneficial HGH.

This means you must avoid your recovery drinks after this type of exercise if you want to continue to burn off fat and to lose weight over the next 2 hours.

This therefore does not apply to everyone. If you are a top performing sportsperson who does not need to lose body fat your main priority might be to recover faster so you can train sooner and you may not, at that time, also be concerned with the benefits that HGH can bring. If this is the case consuming carbs (like the ones that are dextrose based) in this Synergy window would be a better idea.


The purple grade article goes on to look at what foods might be right for you and wrong for you personally. It appears that these are different for groups of people and there are some good underlying reasons why. Find out which group you belong to and you can then find out what foods are better for you and the ones you should avoid.