[Sportsandrec] Eating and Workouts

Wed Feb 4 22:54:27 UTC 2009

Hi Kelly,

Good advice.
I knew food was a balancing act, you don't want to eat too much or too 
little.But know I know why.

As I said in my last message I have at least an hour between eating a meal 
and  a workout.  I was just wondering about snacks to ensure adaquate energy 
stores.  I have snacked close to a workout maybe 30 or 45 minutes if I had a 
meal several hours ago so I have energy.  I've eaten fruit.  Since you need 
carbs and protein I guess peanut butter crackers or cheese crackers will 
work too.
A few times I felt I ran out of energy when working out; I just didn't feel 
right and I attribute that to havin eating a while ago; so since then I've 
had a little food near the workout.  You mentioned simple carbs.  What 
things come in simple carbs that are small and absorbed into the system kind 
of quickly?

Thanks.
Ashley

----- Original Message ----- 
From: "Thornbury, Kelly" <kthornbury at bresnan.net>
To: <sportsandrec at nfbnet.org>
Sent: Wednesday, February 04, 2009 4:52 PM
Subject: [Sportsandrec] Eating and Workouts

> 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
>
>
>
>
>
>
>
>
> _______________________________________________
> Sportsandrec mailing list
> Sportsandrec at nfbnet.org
> http://www.nfbnet.org/mailman/listinfo/sportsandrec_nfbnet.org
> To unsubscribe, change your list options or get your account info for 
> Sportsandrec:
> http://www.nfbnet.org/mailman/options/sportsandrec_nfbnet.org/bookwormahb%40earthlink.net
>
> __________ Information from ESET NOD32 Antivirus, version of virus 
> signature database 3827 (20090204) __________
>
> The message was checked by ESET NOD32 Antivirus.
>
> http://www.eset.com
>
>
> 