Tuesday, January 5, 2010

Post Exercise Meals/Snacks

Thanks for all of your fantastic comments on my last post. It's true, anyone on a 1250 calorie diet should be able to lose weight. I mean, that's pretty much the lowest amount of calories you could take in, without being nutritionally depleted. It was smart of Taco Bell to take credit for Christine's weight loss, even though we all know it wasn't the Taco Bell food that made her lose weight.

On The News
Here I am on the news! It's short and sweet. Someone also told me you are supposed to add rum to egg nog, not bourbon, but oh well.


Gina's Random Nutrition and Health Tidbit
Post Exercise Meals/Snacks

I've learned a lot during the past few months while working with the Columbus Division 1 training center. In particular I have learned some interesting facts about what to eat after a workout. Here are some good tips:

  • If you workout hard, for 90 minutes or more, you will have depleted some serious glycogen. If you plan on working out again on that day, or the following day, you will need to replenish your glycogen stores! There is a window of 30-50 minutes after you exercise when glycogen formation is very efficient. Make sure to consume 40-50 grams of a high glycemic index food within that first 30-50 minutes (Check out some high glycemic foods here)
  • To prevent muscle soreness, and to promote muscle healing and muscle growth, try to consume 10-20 grams of protein within an hour after your workout.
  • Whey protein is best, such as from egg whites and milk, because it has branch chain amino acids (BCAA). The BCAA are leucine, isoleucine, and valine. Unlike other amino acids, these three are metabolized in the muscle and used for energy.
  • Whey protein is absorbed into the body very fast, which is another reason why it's good to consume within an hour after a workout,
Pre-Bedtime Snack
  • Casein, which is a protein found in milk and cheese, is absorbed slower. Studies suggest consuming foods with casein before bed will allow for a slow and continuous supply of protein energy to the muscles, throughout the night. Greek yogurt is a good source of casein.




Another Marketing Gimmick


Have you seen the commercial for "children's" Campbell's soups, marketed towards parents? I saw it the other day and if you listen carefully you will hear them claim that they use "unique natural sea salt". This is a pretty smart strategy, I must say, as I'm sure some parents will hear this and think, "Oh wow, it's natural seas salt, it must be healthier than kosher salt!" Yeah there is a whopping 580- 880mg worth of the so-called "unique natural sea salt" in 1/2 cup, and there are two servings per can!

Bottom line: Natural sea salt is no different than kosher salt in terms of it's absorption in the body, and it's effect on fluid regulation and, potentially, blood pressure. Don't be fooled!

Giveaway Updates

Andrea of Andrea's Wellness Notes is giving away some Chobani yogurt!
Missy of Missy Mountains is giving away a hodge podge of healthy goodies!


Coming Up
Tonight is the first episode of The Biggest Loser! Anyone else watching it?? I'll admit, I'm pretty excited. I'll also admit, Nick and I watched the Bachelor last night. It's entertaining, what can I say? My two favorites are no longer on the show, but one of my favorites, Ashley, did get a rose! All of Nick's favorites got a rose; Tenley, Corrie, and Michelle (yeah, the psycho, but we voted on first impressions, and she seemed normal at first!). Anyway, my next post will have my first Biggest Loser Review of the new season, plus my first dinner for my 2010 cookbook! Thanks for reading, and have a great day.

55 comments :

  1. The marketing of that soup is just an indicator of how companies try to manipulate the uneducated consumer.

    Nice job on the news clip! You did a great job of introducing people to a milk alternative for a healthier drink!

    Thanks for the info on the casein! I've never heard that before. Good to know.

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  2. I love, love, love this post. Proper pre, peri, and post workout nutrition has transformed my body. I have been working out for years and years and it wasn't until I fueled my body correctly around my workouts did my body truly change.

    Great article, Gina!

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  3. I LOVE post workout meals. I always have some kind of protein and cereal or something...favorite meal!!

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  4. Thanks for the fueling tips! I love hearing the science behind how food is working in our bodies. I am excited to get to those classes where I can learn the "behind the scenes" workings of food. I need pay better attention to what types of foods I refuel with. Fueling, on the other hand, is tricky. I workout first thing in the morning, and I have never had a comfortable workout any time I eat before working out. Most people swear by their pre-workout meal/snack...me, I just can't do it without stomach pains.

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  5. Love the workout tips Gina! I get sea salt questions constantly at work thanks to marketing schemes like the one you mentioned. Have a great day :)

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  6. Gina- Did you have a psychic connection with me or something? I was just googling best things to eat after a workout this morning while I was eating breakfast. I decided some days I would have some toast with an egg white and some days I would have greek yogurt- haha. Guess I did some good research, huh? I'm kind of bummed because I previously enjoyed ice cream as a post work out snack...haha just kidding.

    I might have to start watching Biggest Loser this season. I don't think Eric will watch it with me though...boo

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  7. That sea salt stuff is tricky! Scary how easy it is for companies to market a product as "healthy" or "more natural" when it is really just the same old thing it's always been.

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  8. Thanks for the Biggest Loser reminder! I haven't watched since the 2nd season, but might give it a whirl this time.

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  9. I love that you are a Biggest Loser fan like myself. I was all pumped to watch it last night and then I realized it was Monday -- major bummer :( I like your tidbits on re-fueling after a workout.

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  10. Gina, I loved your Nutrition and Health tidbit. I didn't know about eating high glycemic food after workout.. I will be looking into some snack options.

    Thanks

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  11. Great tips Gina! Greek yogurt with a banana is my favorite post workout meal!

    I'm totally watching BL tonight! I'm just amazing at how big the contestants are!

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  12. I'm so excited for Biggest Loser tonight!

    I think it is huge part of being a parent to make sure your kids are eating food that is good for them. You can't just take the products word that it is "healthy".

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  13. I definitely need to improve my post workout eating! Thanks for the inspiration!

    I am so excited for TBL!

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  14. great tips!! and i am pumped for biggest loser :-D

    by the way- I go to university of wisconsin, madison for school but am from columbus ohio so I am in town for winter breakr ight now!!

    xoxo
    shelley

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  15. Great post workout tips!

    I didn't realize the Bigest Loser was already back on. I will have to tune in more faithfully this time around. I usually watch religiously but this last season I didn't.

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  16. Gottas love marketting ploys. They will try anything. The other issue with switching to sea salt is the lack of iodine which poses a public health concern. Same amount of sodium, but increased risk for iodine deficiency. It was added to salt for a reason in the first place, and it was our main dietary source, but sea salt will not offer that. I think people are overlooking that, although processed foods made with standard table salt should do the trick, but in this case, gasp, it is the processed food that is using the sea salt. Oh, and thanks for the tips.

    Oh, about the olives, or lack there of, in my recent posts, it is most places that offer olives, but some sadly do not. Or you have to ask, and I didn't see them on the menu here. I wish all places did serve them, but some don't...just the bread, and they make some awesome bread here.

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  17. awesome workout tips! I do workout for 90 minutes or longer so this was really cool info to learn! I usually eat a big bowl of oats after...but maybe I should be adding in some protein instead?

    I havent seen the biggest loser yet! Im so out of the loop. I'll have to see if I can catch this tonight. Im just really curious about this show since Ive heard so much about it.

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  18. Great Post as always! I have not seen these Campbell’s commercials yet but I will keep a lookout for them. Maybe Campbell's is sponsoring BL and I get to watch it OVER AND OVER again tonight lol

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  19. your 2010 cookbook...coming to stores near us? haha please do it :)

    wow these protein facts are great! maybe i should shower faster so i can get my protein in my system faster after i workout...which would mean no sleeping in the showa.

    i'm all about tbl tonight! unless i go to bed before it ends haha

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  20. I just love love love your posts! They are so informative!

    I hate those commercials too! There is way too much sodium in the majority of processed foods. I always try to get low sodium items.

    I am so excited for Biggest Loser tonight also!! I started watching it last season and I just can't get enough!

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  21. great tips, I'm a fan of whey protein after weight training and that's really the only supplement because it comes from real food :)

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  22. Great post workout tips! I gotta get more protein in! Thanks for the BL reminder. I need to watch it this season!

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  23. I love your news clip. You are so poised and professional (not that I doubted you :)).

    I also cannot wait to Biggest Loser. It is such a great time of the year to be motivated.

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  24. Thanks for the info! I think you have really helped me over the past few months think about my post-nutrition snacks. Now I always try to get protein an hour or so after I workout. I think you've done this already, but what are your thoughts/research on pre-workout snacks? I don't want to eat all calories burned exercise (you know, Kath's squiggly line thing) so for me it can be tough to figure out how to fuel and recover properly while still having a (small) calorie deficit at the end of the day.

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  25. so interesting about the yogurt!! im glad i eat a yogurt every night then!!!
    okay this time i am DEF getting into the biggest loser.. i felt so left out last time! haha
    i need to hang out with you and i wold become so much more educated!

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  26. Nick and I are on the same page. Tenley was my #1 pick from the beginning when she was dancing around on the beach. LOL. My boyfriend was into the show too...though he'd never admit it to his friends. I think he's amused by the drama!

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  27. Great post-workout-eating tips. I've always wondered about this. Usually right after working out however I'm not all that hungry...And yes, soup companies like Campbells have to do something to justify the outrageous amount of salt they put into their foods!

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  28. That post work-out eating part was very interesting!!

    Cant wait for BL! :D

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  29. Way to go! that's so exciting you were on the news!!! congrats!

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  30. ohmigosh! thanks so much for TBL heads-up! i had no idea that a new season was starting so soon!!

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  31. Great tips. Your comment about the sea salt makes me wonder if you've seen those adds for Ravioli that says they have a serving of vegetables in every bowl. I wondered what you thought.

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  32. Great tips as usual Gina!! AND, congrats on being on the news.. you're famous! :) lol

    I actually might tune into Biggest Loser this season.. Im always so out of the loop. Thanks for the reminder!!!

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  33. I'm terrible at picking the wrong post workout snacks. Sometimes I don't even eat a snack and wait until a meal. Bad, I know.

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  34. Hey Just wanted to say I will be watching the Biggest Loser!!

    Your blog is wonderful by the way! :)

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  35. Great post, Gina!!

    Love the post-exercise nutrition tips!

    And, love your eggnog segment! You did great- so well-spoken, excellent!

    Just catching up on a couple days of blogs! Loved reading through your comments about the Drive Thru Diet- I'm actually doing a news segment later this week about that very topic!

    Have a great evening! I'll be watching BL with you!

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  36. Gosh, I love the workout tips! I knew what to eat, but no one ever explained why. :)

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  37. i can't wait for biggest loser to start here in aus, not long now!!
    thanks for the workout tips, i never know what to eat after exercise!
    i really love reading your blog :)

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  38. Great post!! Do you write for The Examiner as well?? What's your take on it? Is it worth it? It seems like they expect alot - and there isn't even any pay...your thoughts would be appreciated :) Thanks.

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  39. great post! I have one on the importance of post workout nutrition too!!!! its SO important for muscle recovery and overall healthy minds and bodies :)

    that healthy eggnog is AWESOME! I love almond milk it is so versitile and a great sub for higher cal beverages!

    i cannot wait for BL tonight!!

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  40. I didn't know casein was absorbed more slowly than whey. VERY interesting! I wish I worked more with athletes! My patients are couch potatoes, I'm not too worried about their glycogen stores. I will definitely apply this to my own workouts and put it into storage for future RD needs : ) Thanks, girl! Enjoy BL!

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  41. Just watched the video. 1) LOVE your outfit! 2) You have a calling in media, it's great! You should be very proud of your accomplishments!

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  42. i heard about that taco bell diet--ick!

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  43. Great post exercise nutrition tips! I'm trying to be more conscious about what I eat after a strenuous workout. This was very helpful.

    I personally don't like anything marketed towards kids (or parents). Why can't kids eat "regular," natural, unprocessed foods? I really like that you keep such a close eye on the sodium. It's truly everywhere...

    Can't wait for your Biggest Loser recap! :)

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  44. I don't know whether to rage or to laugh. Some marketing ploys are just so....ridiculous!!!

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  45. Thank you for the workout nutrition tips- very, very helpful.

    I also loved your news clip- you are too cute (in the least stalker way possible)!

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  46. ah you are the cutest! oh and you know I love my Whey Protein :)

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  47. Love the video! Congrats! And, fab refueling tips! Thanks hon!

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  48. Thanks for the ice cream tips, Gina! When you say to chill the half and half, do you just chill it in the refrigerator?

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  49. Great tips! Kind of goes along with what you were saying about my consumption of whey protein.. :):)

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  50. Great info Gina. I've always wanted to do a course in Sports Nutrition. Let's see...
    BTW-great work on the telly :)

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  51. Thank you for the very informative workout info - I didn't know that whey protein is more easily absorbed! Fascinating!

    Yay for Gina on the news!! You're so awesome! Btw, here down south we do make eggnog with bourbon! ;-)

    I was so excited to see you mentioned the whole "sea salt" nonsense - while sea salt tastes lovely, I get so exasperated when companies attempt to make a low-sodium health claim about it - how can they mislead people like that?! Sigh... Thank you, thank you, for always providing us with the truth!!

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  52. I just got finished with a 4 mile run (holla!) and I am enjoying some Oikos mixed with hot sauce over some veggies! I got the idea to eat Oikos post workout from reading this post last night. I love this blog.

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  53. Meh, I watched BL last night for the first time in like 5 seasons and was not really into it! I mean, it was entertaining, but I couldn't stay focused on it--there were other things I kept thinking I'd rather do. I'm hardly moved by it, whereas my bf pretty much cries at every episode and watches it religiously, haha. I do love me some Jillian & Bob, though... :)

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    ReplyDelete