Archive for the ‘Exercise’ Category

Nutrition for Maximum Output

Tuesday, March 29th, 2011

Have you ever felt exhausted half-way though a workout even though you know you haven’t been pushing yourself to your full potential?  Or worse, you feel dizzy and weak and unable to complete the workout?   If so, you are probably not taking in adequate nutrition before exercise.

Fueling for your workout and following up with proper nutrition is key to optimal performance, recovery, and weight loss.  Pre-workout eating is important to give you the energy you need to perform.  Post-workout eating is important to replenish your glycogen stores, repair your damaged muscle tissues and replenish electrolyte losses.   But many people unknowingly skip this important aspect of training.   You may be unknowingly sabotaging the hard work you put in at the gym.  Use these tips to learn how to make sure you are properly fueling for your maximum output.

  • If you exercise in the evening right after work or class make sure you pack a healthy snack to eat between lunch and your workout so you don’t arrive at the gym hungry.  A good pre-workout snack should be between 150 to 200 calories.  Some snack ideas include:
    • Cereal with skim milk
    • 1 slice of whole wheat bread and 1 tbsp peanut butter
    • A protein shake (milk or almond milk, 1 scoop protein powder, 1/2 banana, ice)
    • 1 cup low fat yogurt with 1/2 cup fruit
  • If you are working out around a meal time try eating part of your meal before and part immediately after to avoid overeating.
  • Experiment with the timing of your intake and the types of food you are eating until you find what works for your body.  Give yourself time to digest.  Some people can workout right after eating while others need at least an hour.  Some people do fine with fiber-rich foods while others need to keep it simple.  Pay attention to what works for you.
  • If you are exercising longer than 1 hour you need to replenish your glucose stores with quick, simple carbohydrates.  Avid runners and cyclers have cited everything from energy chews to GU to jelly beans as their mid-workout pick-me-up.  Find what works for you to give you a quick shot of energy.  Remember that this  is only for people participating in endurance exercise longer than 1 hour.
  • The best time to refuel after your workout to promote efficient replenishment of glycogen storage is no longer than 30 minutes post-exercise, but preferably even sooner.  Your post-workout fuel should be a combination of carbohydrates and protein (think chocolate milk- read more by clicking here).  Protein repairs your damaged muscles, reduces cortisol output, and works with the carbohydrates to increase glycogen replacement.  Remember they work synergistically so you need BOTH carbohydrates and protein for optimum recovery.
  • Fueling after your workout is a delicate balance between proper recovery and over eating.  Working out before a meal so that your post-recovery refuel is actually your breakfast, lunch, or dinner can prevent the intake of additional calories from snacking.  Just make sure you have something before your workout too.

 

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How Much Protein Do You Really Need?

Monday, February 21st, 2011

The Basics

The average person needs at least 0.8 grams of protein per kilogram of bodyweight a day to maintain normal body functions (divide your weight in pounds by 2.2 to convert to kilograms).  Skeletal muscle accounts for approximately 62% of protein found in the body but protein also plays an important role in such functions as creation of antibodies for immune responses, blood clotting factors, neurotransmitters, hormones and enzymes.  If a person does not take in enough protein through diet, muscle breakdown will occur in order for the body to compensate and continue these necessary processes.  However, protein malnutrition is seldom seen in the healthy American adult unless a person is in a disease state as the average American adult eats about 100- 125 g of protein daily.

The Sources

It’s easier than you may think to get enough protein through your diet alone.  Spreading your protein intake out throughout the day will also help keep you feeling satiated and less likely to overeat.  The following is a list of common sources of protein (a  3 ounce portion of meat is visually equivalent to the size of a deck of cards):

  • Beef (6 oz.) – 54 grams
  • Turkey, breast (6 oz.) – 51.4 grams
  • Chicken, breast (6 oz.) – 37.8 grams
  • Ham (6 oz.) – 35.4 grams
  • Salmon (6 oz.) – 33.6 grams
  • Kidney Beans (1 cup) – 13 grams
  • White Beans (1 cup) – 19 grams
  • Cottage cheese (1 cup) – 28.1 grams
  • Yogurt, low fat (1 cup) – 10.7 grams
  • Milk, non fat (1 cup) – 8 grams
  • Tofu (6 oz.) – 13.8 grams
  • Peanut Butter (2 Tbsp.) – 8.1 grams
  • Almond Butter (2 Tbsp.) – 7 grams
  • Quinoa (1 cup uncooked) = 24 grams

So How Much Do I Need If I’m Working Out?

Here is where things can get confusing.  The 0.8 g/kg recommendation increases for those who are endurance athletes or strength/power lifters.   This increased amount is due to the effects of muscle protein breakdown after a workout, as well as enhancing protein synthesis.  Endurance athletes may need 1.2 to 1.4 g/kg bodyweight and strength/power lifters can be up 1.4 to 1.75 g/kg bodyweight.

But before you increase your protein needs really ask yourself if you fall into the category of an “athlete”.   These are people who are heavy lifters and/or who participate in endurance events such as half-marathons, marathons, cycling races, or triathlons.  Although protein is necessary it also carries calories with it, and as you know after reading this post too many calories (even healthy calories) can sabotage your weight loss efforts.  If this sounds like you then 0.8 to 1.2 g/kg protein per day is likely sufficient for your needs.  For example, a 130 pound woman who attends spin classes twice a week, lifts weights twice a week, and runs on the treadmill or the elliptical for 30 minutes a few times a week needs approximately 60-70 grams of protein per day.   If she eats a six ounce turkey breast for dinner, 1/2 a cup of cottage cheese for a snack, and  1 cup of milk with breakfast she has already met her protein needs.

The Bottom Line

Regardless of how much protein you need, eating a meal that includes both carbohydrates and protein within 1 hour (timing is important to see maximum results) of endurance or resistance exercise is important for minimizing protein breakdown and maximizing protein synthesis in the muscles.  Not ready for a meal?  Believe it or not your best workout recovery drink is a glass of skim chocolate milk.  It has the perfect ratio of carbohydrates to protein and multiple scientific studies have shown that it is a highly effective recovery drink.

 

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6 Do’s for the Holiday Season

Wednesday, December 8th, 2010

 

The holiday season is upon us, filled with temptations and opportunities to overeat and drink around every corner.  Before you cower in the corner, canceling all of your holiday plans in fear of sabotaging your healthy lifestyle, or worse throwing your hands up in defeat promising to start again in the New Year, ask yourself one thing.  What exactly is a healthy lifestyle?  A healthy lifestyle means knowing that it is possible to enjoy these special occasions AND remain healthy.  It’s about balancing the fun while taking care of yourself.  

Instead of telling you all the things you should NOT be doing this season, here are your 6 Do’s for the holiday season:

  1. DO MOVE. Yes move.  It’s even harder now with the sun going down before you get home from work or school and the temperature dropping but make movement a priority.  If you know you are normally too exhausted at the end of the day to exercise then set your alarm and get up early.  Can’t make it to the gym?  You can now access all types of workouts via such sites as Netflix and Youtube.  Not a morning person but can’t seem to motivate in teh evening?  Then sign up for a class.  C24 is packed with classes from cycling, to kickboxin, to yoga and everything in between.  Don’t be shy – just walk in and introduce yourself to the instructor.
  2. DO PLAN AHEAD. Make a grocery list and stick with it.  Walk into any grocery store right now and you are immediately bombarded with holiday displays filled with peppermint bark, hot chocolate, apple cider, fruit pies – you name it.  So having a plan before you walk into the store is key to reducing those impulse buys.  Over the weekend think about your week ahead – what nights will you be free to cook?  What nights are you busy?  Plan your meals around your personal timeline and make it realistic.  The internet is a huge asset for meal planning and recipe searching even if you are a novice in the kitchen.  Try www.cookinglight.com or www. eatingwell.com.
  3. DO READ NUTRITION LABELS, especially on those holiday drinks.  Ahh Starbucks, the queen of holiday promotions with cute holiday cups, delicious sounding drinks, and cozy decorations.  But beware, the drinks are notoriously filled with excess calories and sugar.  For example, the Grande non-fat Pumpkin Spice Latte provides 260 calories and 48 g of sugar.  Luckily most coffee shops are very flexible when it comes to your drink order.  Love the flavored drinks?  Ask for 1/2 the pumps to reduce the sugar and the calories.  Try non-fat drinks.  And if you decide to go for the drink without making any changes, just make adjustments to the rest of your daily intake by cutting something else out.
  4. DO ENJOY COMFORT FOOD- LIGHTENED.  When it’s cold, our bodies crave different food than when the temperature is warm.  If you are someone who craves “comfort” food, listen to your body but make some adjustments.  Try these recipes that have been made-over to be healthier versions.
  5. DO ATTEND HOLIDAY PARTIES. Just follow these three basic rules: eat before you arrive, watch your alcohol intake (empty calories), and try to fill your plate with 3/4 vegetables and 1/4 treats.
  6. DO MAKE YOURSELF A PRIORITY.  The mentality that you have to wait until the New Year to take care of yourself is old news.  Sure you probably aren’t going to cut out sweets two days before Christmas, but don’t throw your health out the window just because it is the holidays.  Have an especially indulgent evening?  Fine.  Just get right back on track the next day – drink a lot of water, eat whole foods and don’t beat yourself up with the all or nothing mentality.  Remember to enjoy yourself and also take care of yourself.

 

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Calories in = Calories out

Tuesday, October 19th, 2010

Does this scenario sound familiar?:

You’ve had a hard day at work.  It’s late and it’s starting to get dark earlier.  Your motivation for working out is barely there but somehow you drag yourself to the gym.  You aren’t feeling too motivated but feel proud of yourself for pushing it even when all you wanted to do  was go home and sit on the couch.  After a 30 minute jog on the treadmill plus an ab/stretch session for 15 minutes you are on your way home.

You make a healthy dinner, deciding to pour yourself a glass of wine or a beer.  After all, you had a long hard day AND your worked out so you deserve it.  One glass turns into two.  One plate of dinner turns into a second helping.  And those brownies that you made with your sister over the weekend are still sitting on the counter so you have one for dessert.  It’s ok, you worked out right?

Ok, let’s think about this in terms of numbers.  The average person will burn anywhere from approximately 250-450 kcals during the above mentioned workout (variations based on size, gender, weight, exertion etc).  Two glasses of wine equals approximately 200-250 kcal.    One brownie is approximately 250 kcals (depending on size, ingredients etc).  So the calories burned in your workout are already negated.  And we didn’t even count the second helping of dinner.

The “I worked out so I deserve the dessert/margarita/baked brie/half a pizza/fill-in-the-blank” mentality can get you into trouble when your goal is weight loss, or even weight maintenance.  A standard weight loss recommendation is to cut 500 calories a day through diet and exercise.  But notice the key words: diet AND exercise.

Last year TIME magazine published an article “Why Exercise Won’t Make you Thin” (check it out here) where they discuss this common problem.  The title of this article was a bit misleading, because exercise IS important for weight loss and associated health benefits, but many of us compensate for what we believed to be a high calorie burning workout, only to sabotage our weight loss efforts.

You can avoid this pitfall by taking into account the energy (food) you are putting into your body AND the energy you are expending through exercise.  If you are trying to lose weight aim for a 500 calorie deficit a day: reduce your calorie intake by 250 (decrease portion size, healthier snacks, no sodas/juices) and burn 250 calories through exercise.  Eat meals balanced with lean protein, healthy fats, and whole grains.  Mix up your workouts with a variety of fat burning cardio and muscle building strength training.

And don’t take that additional helping  just because you exercised.

 

Photo credit Simon Howden

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