Tag Archives: Physical exercise

What To Eat After You Workout: Post-Exercise Eating Tips

A few days ago I wrote about what to eat before a workout, now I want to follow-up with refueling your body post-exercise.  Here are some guidelines about what you should be eating after your workout.

Post-Exercise Eating Tips

While you are working out your body uses the stored energy in your muscles, called glycogen to fuel your workout.  Eating a snack or meal, post-exercise, containing carbohydrates and protein within 30 minutes to an hour gives your muscles the ability to replenish the glycogen you just depleted through exercising. In addition, the available protein helps build and repair your tired muscles. You also have the added bonus of your post-exercise meal or snack keeping your metabolism in fat burning mode.

Post-Exercise food choices:

  • Protein smoothie made with half of a banana, low-fat yogurt, almond milk or water. I sometimes add frozen strawberries too!
  • Another good option is low-fat yogurt topped with your choice of berries.
  • A whole-grain bagel with fat-free cream cheese or peanut butter also makes a great post-exercise food choice.

whole-wheat-bagel-5479357

Don’t forget to drink plenty of water after you exercise, to rehydrate your body.  According to MedlinePlus.com, you can lose several liters of water in the form of sweat in a 1-hour period; therefore for every pound you lose while exercising, you should drink 24 ounces or 3 cups of water within the next 6 hours.

 

 

Reference:

www.MayoClinic.com: Eating and exercise: 5 tips to maximize your workouts

http://www.mayoclinic.com/health/exercise/HQ00594_D

www.eatright.org: The Academy of Nutrition and Dietetics: Timing Your Nutrition

http://www.eatright.org/Public/content.aspx?id=6442463964

MedlinePlus: Nutrition and Athletic Performance

http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm

 

Trying to lose weight? Forget diets focus on sustainable lifestyle changes

I know you have heard this before, but diets don’t work! Stop starving yourself, skipping meals and eliminating food groups. If you are trying to lose weight, focusing on lifestyle changes is necessary for long-term sustainable results. Here is some information that may help guide you in the right direction.

Believe In Yourself

First and foremost believe in yourself. You cannot just want to make healthy lifestyle changes you have to BELIEVE you can and this is critical to any change in behavior. You need to tell yourself that I can make healthy lifestyle changes.

Develop Healthy Eating Habits

Developing healthy eating habits leads to healthy lifestyle changes, which can lead to sustainable weight loss. One way to do this is to make healthy eating a priority.  Our lives are hectic with work, family, school all kinds of things and because of this healthy eating is sometimes over-looked.  But, in order to develop healthy eating habits you must make it a higher priority in your life and here is how you can do it:

Planning – Healthy eating involves planning your meals and snacks. Write out a menu for the week, include a grocery list for that menu, and post it on your refrigerator. When you do the grocery-shopping load up on fresh fruits, vegetables, lean protein, whole grains and healthy fats. Buying and keeping healthy food choices in your home will make healthy eating that much easier.

Start Small – Making small food changes with every meal makes healthy eating easier to stick with. Start by setting a goal to change just one food choice, for example, eating a multi-grain bagel instead of a plain bagel or eating an orange instead of drinking orange juice, which over time can have a huge impact on your health. Learning to eat healthy doesn’t happen overnight, it takes time but it can be done, and you can do it!

Calories Count – If weight loss is your goal keep in mind calories do count!  As you are making healthy food choices remember to lose weight you need to balance the number of calories you eat with the number of calories your body uses or burns off.

scale_caloric_balance

You Got To Move It!

Participating in some sort of regular physical activity is important for good health, but it is especially important if you’re trying to lose weight. According to the CDC, burning calories through physical activity, such as jogging, walking or cycling, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss.