[Sportsandrec] Eating and Workouts

[Thornbury, Kelly]

Ashley- 
Breakfast is important, but you really shouldn't eat heavy right before a workout. When you eat, your body shifts more blood to your digestive system, taking away from the available blood supply for your working muscles. Secondly, when you exercise, your body releases hormones which shut down your digestive system. This food then sits in your digestive tract, and really isn't good for you. 
Some carbs and proteins are important to your workout energy stores, but these should be a few hours before the session. Then maybe a small snack (a banana or something, and a little protein) typically about 45 minutes before you really start working out. Some people can handle eating right before a tough cardio workout, others need several hours to "clear the system." Its another one of those individual differences things, but for everyone, those hormones do shut down the digestive system (its an evolutionary "fight or flight" response). 
Here's what works for me:
I always eat within 30 minutes of waking up in the morning. This is usually a Power Bar or something similar (I'm actually going through a box of Myoplex bars now), or a banana, a hard-boiled egg white,  and some juice. Only 200-300 calories. Later in the morning I'll have a regular breakfast. Forty-five minutes to an hour before an aerobic workout I'll have some fruit, a little protein of some sort, and maybe half a bottle of Gatorade or something similar. Within 30 minutes after my workout I eat 600-750 calories with an approximate 4 to 1 carb to protein ratio (something I read somewhere, I don't know the exact research off the top of my head, probably from some supplement I took at one time or another. It works for me). I'm not interested in weight loss, so I don't mind eating that many calories right after burning them off, but you should at least have a few calories right after a workout to aid in the recovery process. If I'm planning on a long (more than 2-3 hours) session, I eat a lot of complex carbs (pasta) the night before. Complex carbs take several hours to make it from the mouth to the muscles. Generally Ashley, that piece of fruit is probably enough. If you feel like you "bonk" (run out of energy during your workout) try a little more simple carbs (fruit or something). 

Skin fold measurements are not anything to be nervous about. Yes, the tester will pinch the skin, and the calipers are slightly uncomfortable (only a pinch, and if the tester slides them off the skin fold as opposed to opening the calipers...novice mistake). Depending on the test, there will usually be either a three-site, four-site, or a seven-site test (some formulas may be different). The seven site is more accurate. You should wear gym shorts, and women should wear a sports bra. Usually, you will be tested by someone of the same gender, but not always (some gyms don't have testers of both genders available). If not, you do not have to take your shirt off, the tester should be able to account for a shirt (make sure its a thinner T-shirt). The seven-site test includes the scapula, next to the chest muscle, mid-axillary (in line and down from the arm pit), the triceps, the iliac crest (hip bone), near the naval, and the front of the thigh. The measurements are in millimeters, and then put into a formula to calculate your approximate body fat. The measurements are usually taken three times each for better accuracy (things like how the tester pinches the skin, the placement of the caliper on the skin fold, and the reading of the instrument all can affect results). Yes, it will probably leave a red mark, but no more than being pinched a couple of times in the same place. The test only takes maybe 10 minutes from start to finish, then the tester should sit down with you and discuss the results. The hand-held device you mentioned is ok, but there are just too many variables that affect those results (lotion on your hands, how much water you drink, did you drink a Gatorade, individual differences in the body's resistance to electrical currents, just to name a few). It is, however, quicker and less "personal." 

Joe- I'll send it to you off list so everyone doesn't have to read it again...The take home message was that there is no research that states one time over another is better for everyone, its a personal choice. My message is: When ever you have the time to get into the gym...Do it. 

Anita-
I am currently majoring in Kinesiology and Health Promotions with an emphasis in exercise prescription. I also have an associate's degree in physical education, and working on minors in sports and exercise psychology and exercise sciences/physiology. I started "independent" studies in fitness and nutrition over twenty-years ago when my dad was a category III road bike racer. I studied obsessively research in the area of bodybuilding (sounds hokey I know, but bodybuilding is a largely unregulated industry, and if something doesn't work, you won't see it there for long; if that makes sense). I was also a cat II road racer in Europe, and worked with a team trainer extensively. I am currently preparing for my ACSM Health and Fitness Instructor and NSCA Strength and Conditioning certifications once I graduate. Now, besides my university studies, I spend my days reading numerous exercise-related journals, and I have access to some really cool research programs and studies as part of my education. 

Kelly