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PATPAT99's Photo PATPAT99 Posts: 656
4/11/08 8:49 A

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Jackie,

Great article!

It's amazing how knowing what to eat and when can have such an impact.

 current weight: 137.4 
137.4
135.05
132.7
130.35
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MISSJCISRUNNING's Photo MISSJCISRUNNING Posts: 13,632
4/11/08 8:33 A

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Good Morning Ladies!!!

I got this information from Coach Dean's Blog and thought you might find it helpful!!!

Timing Is Important

When you eat certain kinds of foods can play an important role in how your body uses that energy.

FACT No. 1: Your internal chemistry is especially primed to use carbohydrates to replace muscle fuel right after a bout of vigorous cardio exercise or strength training.

CONCLUSION: Eating your favorite higher-carb foods right after you finish exercising is a very good way to make sure those carbs don't get turned into body fat, even for a little while.

ACTION STRATEGY: Plan your daily meals so that a large percentage of your carbohydrates from grains, starches, and sugars get consumed within an hour or two of your exercise session. Make sure you include some protein in this meal, because it helps your body repair and rebuild muscle tissue. If possible, aim to get 75-80% of the calories in your post exercise meal from carbs, and 20-25% from protein. Get your daily veggies and fruits mainly during your other meals, along with lean protein and healthy fats If you can have this meal within 20-30 minutes of your exercise, that's even better, as it will help make sure the carbs you eat get digested within this "window of opportunity" for replenishing muscle fuel and avoiding fat storage.

FACT No. 2: The size of your meal will also influence whether and how much of the carbohydrate calories you consume in your post exercise meal will get stored as fat. Evidence indicates that, following a bout of moderate intensity exercise, most women should aim to consume 30-40 grams of carbohydrate (120-160 calories) per hour of exercise, while men should aim for 50-60 grams (200-240 calories). If your exercise is high in intensity and calorie burning, you can increase these amounts so that your post-exercise carb intake is about half or a little more of your total calorie burn.

CONCLUSION: While your post-exercise meal is a great time to eat high carb foods, it's not an excuse for eating a huge amount. To cooperate effectively with the way your body processes and uses carbs (and other nutrients), you have to avoid overdoing it at any one time.

ACTION STRATEGY: Try to eat according to a "burn it before you eat it" strategy as much as you can. For most people, 4-5 smaller meals eaten every 3 hours or so throughout the day, is a good way to maximize fuel replenishment and minimize fat storage. Breakfast and your post-exercise meal should be the largest meals of the day.

Keep in mind that it's not necessary to get fanatical about these numbers, or about the timing issue in general. You will lose weight as long as you maintain a calorie deficit overall, regardless of when you eat.

But it seems to be a fact of life, for those of us who have a tendency to gain weight easily, that our bodies are better at storing fat than at getting it back out of storage later on. If you're able and willing to put a little extra effort into your meal planning and timing, the suggestions above can help you make sure you're doing your best to avoid turning calories into fat in the first place, and that can make a difference.

www.sparkpeople.com/mypage_public_jo
ur
nal.asp?id=SP_Coach_Dean#comments


Jackie!!!

Jackie Chatman, MA, NC
Eating for Wellness Nutrition and Fitnness
Certified Holistic Nutritionist
Www.eatingforwellness.net
www.facebook.com/pages/Eating-for-We
llness/103022173087868


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