Archives February 2014

A question I am often asked is, “what should I eat before and after my workout?” It’s a combination of carbs (or more accurately, carbohydrates) and protein, and it’s very important to eat the correct balance to maximize performance, recovery and muscle building. Before working with me, some of my clients had skipped eating prior to a workout for years, believing that the energy they needed would come from stored fat, and that it would reduce fat. That’s not how it works. Converting fat to energy is hard on the body, takes time, and requires a lot of oxygen. When you exercise, you need oxygen for your muscles and blood to function properly and optimally. You simply can’t take in enough oxygen for optimal performance and fat breakdown at the same time. Something will suffer, and it usually ends up being endurance.

After a workout, many people know protein is important, but how much, why, and exactly when, may not be so clear. But, before I share what to eat and when, let’s explore carbs and proteins and their functions in the human body.

What is a Carb?

We hear about low-carb diets and no-carb diets, empty carbs and healthy carbs. It can be so confusing. So what exactly is a carb? The simple answer is that carbs are ‘sugar.’ That is, simple carbs are sugar. There are also complex carbs, which are composed of a dietary starch and sugar molecules and strung together like beads on a necklace. Fiber is also in the structure of a complex carb, making it more satiating. Complex carbs are typically found in nutritious plant foods such as bananas, broccoli and brown rice, which also contain vitamins and minerals.

Why Do We Need Carbs?

So why are carbs important for a workout? Our bodies need energy to do work, and the way we get that energy is through sugar, the main source being – anyone? Carbs. Our bodies burn sugar (glucose) in 1) cells; 2) the blood; and 3) in the muscle to produce heat, which is used as energy. In order to create heat, cells need to combine sugar with oxygen, whereas the blood does not need oxygen to do so. Our muscles are double duty workers, and can convert sugar to energy with or without oxygen. The chart below explains it a bit more simply.

Carbs Before Workout Formula

Because of the complex ways our body converts sugar to energy, it is best to remember three things to maximize your workout with carbs.

1. Eat complex carbs vs. simple carbs before a workout. The stronger structure and components of a complex carb take longer to break down than simple carbs, and as such, will provide more energy over a longer period of time.
2. Give your body enough time to realize complex carbs are in your system, which means eat prior to your workout.
3. Breathe deep during your workouts to assist your body with energy creation process and to avoid burning out quickly, and the build-up of lactic acid.

In terms of how many grams of carbs, and how long to eat them prior to a workout – I wish one magic formula worked for everyone, but it doesn’t. Generally, eating around 1.5 – 2.0g of complex carbs per pound of body weight, anywhere between 30 minutes – 2 hours prior to your workout is the best range in which to begin experimenting. Some of my clients actually only need 1g of carbs per pound of body weight 30 minutes prior to a workout, whereas others need slightly over 2g up to 1.5 hours before. Even still, a very small percentage of people can’t eat anything at all prior to a workout because it upsets their stomach. Somehow they make it through, but this is not the norm. 

The variant factors of the amount/time equation include how quickly your body metabolizes food; how your stomach reacts to certain foods – especially during a workout; and the best type of complex carbs to which your body responds. I like to tell people to begin with 1.5g per pound of body weight one hour prior to the workout, and see how it goes. I also advise beginning with something easy like oatmeal, which is a great source of complex carbs and typically easy on the stomach.

After a Workout – Protein

The after-workout plan is much simpler. Make sure you eat a good source of protein within one hour after a workout to restore and rebuild muscle tissue. Weight training and lifting stresses the muscle to the point of creating small tears in the fiber tissue. The body repairs these tears by using 1) available protein in the cell muscle; 2) protein we ingest; and 3) ancillary muscle cells (satellite cells) within the muscle tissue that are not yet fully developed.

Since this process begins rapidly after a workout ends, it’s important to quickly supply a protein source that is easily digestible, and powerful enough for the task. In general, I advise my male clients to use anywhere between 1.0 – 1.2g of protein per pound of body weight, and female clients .75g per pound, with the higher end of the scale reserved for those doing intense lifting and body building.

While it’s true that many lean meats and dairy products are a great source of protein, they are not as easily digestible as pure protein. It’s difficult to get the right amount of protein to your muscles within one hour of a workout from dairy and lean meats.  For this reason, I advise anyone to use whey or casein protein powders or supplements because they are easy for the body to digest and absorb. These types of protein also taste better than most, and there are many creative and delicious ways to ingest them. Here are a few examples: 

• Protein shake/smoothie
• Protein pudding – made with powder and water
• Protein bars
• Protein pancakes

Here is a link to quite a few creative protein pancake and waffle recipes from Beverly International, which is my preferred protein powder.

I hope you found this article helpful. If you did, please share it with your friends via Facebook or email. If you have any questions, please ask in the comments and I will get back to you.

The real truth about achieving solid abs – it’s not a with vibrating belt or 7 minute routine, and it doesn’t come in a bottle. Read the Full Spectrum Fitness ab solution.

I believe the right balance of exercise and nutrition is the secret weapon to a happier life. It’s that simple. Once a healthy equilibrium of these two elements exist in your life, you will quickly see other areas of your life improve as well.

As I have worked with clients over the years, and when I made the decision myself over 20 years ago to get physically fit and improve my nutrition habits, areas of improvement encompassed better mental clarity; more energy; improvements in hair, skin and nails; decreased headache and digestive issues, improved sleep, boost in immunity and overall health, better mood, increased motivation, and decreased cravings for junk food – just to name a few.

Chances are you’ve heard some of the following five tips for improving your eating habits, but have you TRIED them? The key is going from ‘knowing’ to ‘doing’. OK, so maybe doing all these things today might be asking a lot. Just start with one for a week, adding a new habit each week, and, I promise, you will be surprised at the transformation.

1)    Eat breakfast! The sooner you eat each day, the sooner you jump start your metabolism, which equates to burning more calories more efficiently throughout the day. Select a combination of protein, complex carbs and healthy fats. This combination will help keep you satiated until lunch, help with mental focus, and provide the necessary energy for the first part of your day.

2)    Choose sugar free or low sugar products over low fat or fat free foods. Sugar free foods are generally lower in calories. Less sugar in the diet also helps eliminate the ‘crave and crash’ cycle of being hungry, eating a sugary snack, which provides a quick boost of energy, then crashing low blood sugar which makes you feel hungry again.

3) Not all salads are created equal. Green doesn’t always mean ‘lean’. The term ‘dressed to kill’ really comes into play here. A typical Caesar salad has more and calories than a Big Mac because of the dressing, croutons and cheese. When ordering or making a salad select low fat and low sugar dressings, preferably vinaigrettes; dark greens like romaine, spinach and kale versus iceberg lettuce; and vegetables versus fruits or croutons. Try adding some lean protein to your salad like grilled salmon or chicken to make it a stand-alone meal.

4)    Eat four to six small meals a day, instead of the traditional three big meals. Smaller, more frequent meals throughout the day speeds up your metabolism and shrinks the stomach so you get full quicker. This way of eating, sometimes called grazing, also provides necessary energy throughout the day, and helps avoid the 2:00 slump or crash that many people experience after lunch during a typical workday.

5)    Shop on the outskirts or perimeter of the grocery store; produce, lean meats and dairy. Processed and high sugar foods located in the middle aisles are much lower in nutritional value, and will not keep you satiated as long.(spinach)

Combining good nutrition is a great start to getting healthy. Combined with regular exercise and a fitness routine that works with your schedule will have you on the path to health in no time.