Thursday, March 07, 2013
I'm not yet at my goal weight, but through numerous "conversations" with people on SP, I've finally decided to take the plunge and move to maintenance. I've been having trouble wrapping my head around having to eat so much more. I mean, wouldn't that make me gain the weight back? I asked about it on the boards and on SparkCoach. None of the answers were really clicking with me until...
I read an article in Outside magazine. I tried to find that article online, but I seem to be having trouble. I wanted to post the link on this page for all of you. The gist of it was that food is the fuell that you need to workout. If you workout and don't eat enough food, you system goes into starvation mode and starts storing what you do eat as fat. I also read about some of the complications that not eating enough while working out can cause.
It can cause hormone deficiencies from the poor nutrition. The starvation mode can cause your body to halt nonessential work llike the creation of testosterone, estrogen, and other reproductive hormones. The fallout can lead to loss of muscle and bone density, diminished sex drive, and low energy. In men it can lead to fewer and less-healthy sperm; in women it can cause irregular menstrual cycles.
Here are the magazine's five simple tips to ensure you get what you need:
1) Endorphins can blunt appetite, so refuel after exercise even if you don't feel hungry.
2) Have food on hand so you never allow yourself to become extremely hungry.
3) For workouts under two hours, eat a meal or snack 1 - 2 hours prior.
4) For workouts two hours or longer, ideal pre-exercise fueling includes a full meal 3 - 4 hours prior and a snack 1 - 2 hours prior.
5) If you're planning a tough workout the next morning, eat a bedtime snack plus breakfasts before and after working out.
I hope this blog helps anyone who is considering, or in the middle of, maintenance.