Wednesday, January 20, 2010

Fueling for Exercise; Q & A

Here are the Questions and Answers from yesterday's post!

Keep in mind, if you are working out for 60 minutes or less, the recommendation is to simply make sure you don't go into a workout hungry, and that you start your workout properly hydrated. After your workout, it's best to fuel with some carbs and protein, but it's not truly necessary if you are only a recreational athlete. The following recommendations can be used, but are mainly important for those working out/training longer than 60 minutes (most important for those working out 90-180 minutes), everyday. Also keep in mind that more specific recommendations may be necessary if you have specific goals and dietary needs.

Question #1

Julie; I'd love to hear the negative effects of not properly fueling before and after your workout.

Answer

The negative effects of not properly fueling before a workout will be different for each person. Why? It really depends on the type of workout you are doing, and during what time of the day. Julie, I know you tend to workout in the morning (EARLY!) and I notice you don't usually eat anything beforehand. Well, keep in mind that during sleep you are losing about 80% of the glycogen you have stored in your liver. Glycogen is your body's main source of energy during a high intensity, and medium intensity workout. After you start to exercise, right away your muscles will start using the glucose that is released from the continued breakdown of your remaining glycogen. If you plan to workout for about an hour, and you have not eaten anything, you run the risk of depleting your glycogen, and thus your body will not have the proper energy to keep you working out to your highest potential! I've heard people say to me, "but Gina, when my body doesn't have glucose to use, won't it burn my fat?!" Well, yes, it will, but you will also get a much less effective workout because your body uses much more energy for you to burn that fat. So if you're going for heart health, AND weight management, eat a small snack 30 minutes before your morning workout, just to get that blood sugar (glucose) up!

If you are totally against that idea, make sure to eat a very large dinner the night before, and maybe even a pre-bedtime snack, to make sure you have maximum glycogen for your body to use throughout the night, and then maybe you'll have enough left the next morning for an effective workout. Another option would be to bring a Gatorade (G2 has less calories) with you to drink while you workout. This will provide the fuel you need to have a great workout!
After a workout there aren't really any negative side-effects of not eating, especially if you are just working out recreationally, but it is suggested that you consume some carbohydrates to replenish your glycogen a bit. Also some protein is good for muscle repair. Again, this depends on how hard you workout, and how soon your next workout session is. Aim for a snack with a ratio of 75% carbohydrates and 25% lean protein.

Question #2

Whitney; I would like to about what kinds of food (protein, carbs, fats) to eat before/after exercising.
Answer

Before: As I said in my post form yesterday, fat and fiber are both necessary in the diet, but are meal components that you don't want to eat right before a workout (I'd say no sooner than 1-2 hours before). So when you have plenty of time (3-4 hours) before your workout, focus on whole grains and healthy fats (vegetable oils, nuts, seeds). If you just have an hour or two and you want to eat something to fuel your workout, it's probably best to stay away from too much fiber and fat. Some whole grain crackers, a small piece of fruit, a glass of milk, or a banana are good choices. Stick to around 100-150 calories.

After:
This depends on your workout. Check out my post-workout meal/snack post here. If you are doing endurance training, make sure to get 10-20 grams of a high quality protein within an hour (eggs, milk, whey). If you are doing something that is more focused on endurance, replenish your glycogen stores with 40-60 grams of carbohydrate within an hour (baked potato, small plate of pasta, Gatorade). The need to replenish your glycogen is most important for athletes training for marathons or other big events. Endurance training also fatigues the muscle, so I still think about 10 grams of protein is also a good idea, although not really necessary if you aren't training for a big event or really trying to build muscle. More specifically, branched chain amino acids (BCAA) found in whey, milk, and eggs, in amounts up to 12 grams, have been shown to be beneficial for muscles (less breakdown, more building, less soreness).


Great food: Quinoa! It has a perfect combination of carbohydrates and protein. Did I mention it's a complete protein?



And of course, re-hydrate! If you weigh yourself before a workout, and then after a workout, replace 16-14 ounces of fluid per pound lost (any weight loss is from sweat, not fat).


Question #3

Karen @ Fitness is a Journey Not a Destination; I would love to hear your thoughts on post-workout meals as well. I've heard that you should consume protein within an hour of a strength training workout. What about cardio, yoga or pilates?

Diana : Wondering if I should be squeezing in a little protein within an hour of working out, though I'm no athlete or anything.

So, is it only muscle builders who benefit form protein after a workout?


Answer

These are great questions, and there isn't really much information available about fueling after a pilates or yoga workout, but having done both before, I would consider them like a strength training exercise. Protein is good, in amounts from 10-20 grams, after any workout, in my opinion. That being said, if you forget to consume protein after one of these workouts, it's not going to harm you. But by consuming protein right after these workouts you are simply setting your muscles up for good repair and damage prevention, by feeding them with fuel in the form of amino acids (preferably Brabched Chain Amino Acids).

Question #4

Mari: Do you think a small box of raisins is okay (before my morning workout)? 45 Calories

Answer

I would suggest a morning snack of 100-150 calories. Even if you're trying to cut weight, you're workout will be much more efficient and effective when you have glucose for energy, thus you will burn more calories! 100 calories before your workout will be beneficial, just subtract 100 calories from your breakfast afterwards.

The goal is to NOT overcompensate AFTER your workout, by "rewarding" yourself with sweets. Check out this blog post about why working out sometimes doesn't mean weight loss.

Overall Bottom Line For All Questions Above
For any workout you don't want to be overly full, or have an empty stomach. You must work at figuring out a good eating pattern that works best for you. As for post-workout routines, supplying protein and carbohydrates is important, but mostly for those who are training for a big event, working out twice a day, or who have specific workout goals (muscle gain, increased glycogen storage capacity, maybe even weight loss). Most of you are probably fine with just a light snack that includes some carbohydrates and some protein, sometime after your workout.

A nice smoothie with protein and carbohydrates would be a good idea.


Or a lower fat/lower fiber snack bar (fat and fiber will impede the absorption of the carbohydrate, so make it a lower fat/fiber snack if you plan on working out hard the same day or early the following day. A little fat and fiber is ok).


Or some yogurt and berries (not too many berries though, lots of fiber in those babies. Try 1/4 cup).


Question # 5

Faith, Food, and Fitness asked; what do you usually eat before a run? im curious! and how much protein do you consume in one day?

Answer
I don't run, I use the elliptical, speed walk on the treadmill, or do pilates or yoga. Running hurts my ankles, and gives me plantar warts of the bottom of my feet (sorry, gross). But before I do my 35 minute cardio routine, I eat a bowl of oats and a scoop of peanut butter and pumpkin (or frozen berries), and a cup of half regular/half decaf coffee. I workout about 30-45 minutes after my breakfast. If I was running, I would eat half this amount (below is about 300 calories). Running entails for bouncing up and down, so my stomach wouldn't handle this much food.

How much protein do I consume each day? A RANDOM guess would be about 60-80 grams. This is about 1.3-1.7 grams/kg body weight (the recommendation for sedentary person is .8 g/kg body weight, and I would never suggest going over 2 g/kg body weight)

My Protein Sources

~3-4 T peanut butter or almond butter
~4-5 ounces lean protein (sometimes fatty steak and burgers!)
~ 1-2 ounces cheese
~2-3 cups yogurt or milk or kefir
~4-5 ounces whole grain

Coming Up Tomorrow

Stay tuned for my Biggest Loser review (did you watch last night?!) and another new dinner!
Have a great Hump Day everyone.

39 comments :

  1. thanks SO MUCH for these answers! i loved reading this-so interesting to me! I used to not eat anything before I worked out first thing in the morning.. but now i eat a snack and i noticed a BIG difference! I have so much more energy.

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  2. You gave fabulous answers girl. Love your one about protein. So many people think if they don't consume protein after each workout every single day, they will lose muscle.

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  3. Thanks for sharing your expertise on sports nutrition! I always eat a snack before a workout.

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  4. Thanks for the time and effort that you put into so quickly answering our questions. I am bookmarking this one!

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  5. Thanks so much for answering all of our questions! I have learned so much from reading your blog these past few months -- muchas gracias!!

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  6. I find that banana and peanut butter is a great post or pre-workout snack. Thanks for the info. I particularly enjoyed the "what will happen if you don't have some pre-workout fuel".

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  7. yayyy you're the best :) awesome answers!

    i'm actually really excited for your bl post because i'm unsure of something that happened last night and i wanted your opinion haha. but i'll wait ;)

    p.s. i was like waaaait a second when i saw your post come up on google reads. love this surpise!

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  8. Awesome Q&A session! I have definitely found that I've had to find the right balance in what to eat, especially before working out. Too little and I'm starving, too much and I feel gross and weighed down! For me, it definitely depends on the TYPE of workout I'm doing as well.

    Thanks so much!

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  9. Was glad to see your answers to the questions. Was reassuring that the way I'm fueling my body seems to be on target with what is recommended. Looking forward to your BL review. I'm going to be watching it later this evening.

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  10. great awnsers, I get these sometimes from my clients "what to eat post and pre workout" and obviously you KNOW what you are talking about!! I love post workout meals bc they are a bit of a cheat with some high GI carbs!! :)

    cant wait for BL review!

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  11. Great Q and A! I too have wondered about these things a lot.

    My favourite pre and post workout snacks are a poached egg on toast or an apple with nut butter or a glass of milk with an apple. These all have the perfect balance of protein/carbs/fats for my body and they give me the most energy!

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  12. Great Q&A session. It always drives me nuts when people want to hardcore workout, but do it first thing in the morning and do not eat anything. I do not agree with not kick starting the metabolism...not to go to school and not to go workout. The body actually needs a good reminder that you are up and doing things, otherwise you are really still asleep in bed with the metabolism asleep too.

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  13. love love love this Q & A. I have so many questions about fueling before a workout and refueling afterwards and I feel like many of my questions were answered. Love it!

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  14. I love question and answers! Thanks Gina!

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  15. Love the post! Thanks! Can't wait for your Biggest Loser recap!

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  16. this was such an informative post- it is really nice that you took the time to answer these questions. fueling for workouts is always a tricky thing and it is hard to figure out the perfect pre and post snack.

    xoxo
    shelley

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  17. Yep, I watched Biggest Loser, what's up with Migdalia???

    Can't wait for your thoughts on the show

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  18. did you say running gives you plantars warts? I'm curious about that! I have these strange callusus on the very center on the bottom of my feet, that just keep coming back. i've wondered if they're plantars warts, and maybe they're from running?? any info, please send my way :)

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  19. Seriously, Gina: I love reading your blog, but the advice you are giving us I received from a sports nutritionist for a consultation fee. Your website has exploded in the past 6 months. I TRULY think you need to look into professional-izing it. You are simply amazing! If I were in the "health" business, I'd sponsor you!

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  20. Thank you for this post! Lots of useful info

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  21. Wow this is great! You really pack a lot of info into these posts. Just found this blog and it really looks great, now you need to write an e-book! I linked to a good resource that I used if your ever interested in going that route, there's not many good e-books by Dietitians online. I'll subscribe, good tips here!

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  22. Oh you're so helpful! This is great to know! Thanks!!

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  23. I loved the Q and A! This was great! I thought it was great that you pointed out not rewarding yourself after a workout. You do want to refuel but not blow your whole workout.

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  24. Great post chick! Nice to inform your readers...question : do you have a speciality in sports nutriton?.

    I find the "scariest" thing about nutrition these days is all the CONFLICTING advice/evidence/research out there...seriously!! Bottom line is just living life and not over-thinking it and using COMMON-SENSE right?! So many fads and trends over the years and decades, low-fat, high-fat, high-fiber, low-carb, high protein, vegetarian, vegan, paleo, detoxes (oye :(...), raw...it's mind-boggling.

    Can't wait to read your review of TBL...I don't mind if I miss it cause I can come here :)

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  25. Thanks for the great post... as always.

    Everyone is so different but I have found for me green juice is just fine in the am and if I am going for a ride in the evening a tbsp of almond butter would do the trick.

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  26. Great post! I love learning more about how to properly fuel for working out and repair.

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  27. Thanks for answering my question love! I really need to start eating before my morning workouts but I wake up and literally workout 5 mins later so it is hard to eat something that will not make me naus.

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  28. Interesting and informative post! Yes, the overnight oats I made really tasted like an almond butter and jelly sw to me! Probably because the flavor of the strawberries gets so enhanced when you process them. Let me know if you try it! :)

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  29. Awesome and informative post as usual! Unfortunately I can't eat a huge snack before working out because I rarely go over 60 minutes! Oh well! Hope you are having a great week!

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  30. Wow, Gina, I loved this Q & A. It actually did answer a lot of stuff I didn't even THINK of asking. How's that for coolness? Hee hee.

    I'm so glad you listed whole grain as one of your protein sources, too. Too many bloggers seem to avoid grains!

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  31. It's great that you provide this kind of information!

    I have learnt that grains should be properly prepared by soaking in a slightly acidic medium to remove enzyme inhibitors and phytates, even seed-like grains such as quinoa.

    Have you learnt much about this? It's interesting to know what mainstream RD's learn and if they combine what they learn with deeper studied information.

    You'de be glad to know I'm tolerating more foods now!! :)

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  32. I think you said it best when you said find what works for you. Food timing is fun to play around with. My food timing changes based on the type of workout and my goals (muscle gain/fat loss, etc).

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  33. Thank you so much for your answers. I have not been in the morning work out habit lately, but when I was I never ate beforehand. My problem was, I really did not want to wake up ANOTHER half hour earlier haha. But I definitely see your point about this. I have to admit that I try to stick to the guidelines you recommend, but sometimes life is just crazy and I have to eat closer to a work out etc. All we can do is our best right?

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  34. These answers are very informative. I think I'll carry something like Gatorade to glide me thru the workout. I am not at all in the mood to eat anything in the morning when I am working out but something to drink would be great.

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  35. Such informative, fascinating answers! Thank you!

    I love love love quinoa... :-)

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  36. Cool, thanks for the additional info! It sounds like I don't need to stress about my post-workout nutrition since I drink green juice beforehand and don't ever work out for more than 60 minutes (rarely more than 40 actually). I am considering adding in a small shake for after my longer/more intense workouts though, it just wouldn't be every day.

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  37. Wow... great information, Gina... great job!

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