Nutrition For Fitness
Which is better fuel for spinning class?— protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.
Will Protein Make My Muscles Grow?
Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. Carbohydrates are the best fuel for working muscles. Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. Fifty to 60 percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates.
Do Sports Drinks, Gels and Energy Bites Live Up to the Hype?
There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids as well as provide carbohydrates to maintain blood glucose levels while working out for longer than one hour.
Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels.For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help.
Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout.
Is It Best to Work Out on an Empty Stomach?
Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast before a morning workout .Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance .Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.
Regular Exercise Means I Can Eat What I Want and Not Gain Weight, Right?
Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out. You should adjust your calorie intake if you're engaging in serious training, such as for a triathlon, where you might be working out more than once a day.
Recovery nutrition is necessary if you are an .Athlete participating in strenuous activity, especially if you are participating in multiple events in the same day. For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine.
Is Chocolate Milk Really an Athlete's Best Friend?
Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. Yogurt or half a turkey sandwich on whole wheat can be just as effective.
For more nutrition information or to have a food plan designed just for you-
contact Nancy Cohen RDN LDN to schedule your Nutrition Appointment today.
Nutrition St Johns County, Nutrition Duval County, Nutrition St. Augustine, St Johns and more
Happy February! February is always thought of as the month of Valentine’s Day and Love. I offer the alternative of putting a Nutrition Spin on it and think of it as Love for oneself and love for your body. It is a bit of an opposing concept when you have been taught that wine, roses and chocolates represent love.
I know as a Nutritionist that taking care of your physical body is an even greater way of showing love to yourself,your family and even the people you work with. What would it be saying if you weren’t here in good health to share and be present with others? We always have a choice.
For this heart month we have the reminder to follow a heart healthy diet as per the Guidelines of the American Heart Association. Take a look at these:
1.Use up at least as many calories as you take in.
· Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,000 calorie diet. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity.
· If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day.
· Increase the amount and intensity of your physical activity to match the number of calories you take in.
· Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity – or an equal combination of both – each week.
2.Eat a variety of nutritious foods from all the food groups.
You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient-rich foods have minerals, protein, whole grains and other nutrients but are lower in calories. They may help you control your weight, cholesterol and blood pressure.
Eat an overall healthy dietary pattern that emphasizes:
· a variety of fruits and vegetables,
· whole grains,
· low-fat dairy products,
· skinless poultry and fish
· nuts and legumes
· non-tropical vegetable oils
Limit saturated fat, trans fat, sodium, red meat, sweets and sugar-sweetened beverages. If you choose to eat red meat, compare labels and select the leanest cuts available.
One of the diets that fits this pattern is the DASH (Dietary Approaches to Stop Hypertension) eating plan. Most healthy eating patterns can be adapted based on calorie requirements and personal and cultural food preferences.
3.Eat less of the nutrient-poor foods.
The right number of calories to eat each day is based on your age and physical activity level and whether you're trying to gain, lose or maintain your weight. You could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy.
Limit foods and beverages high in calories but low in nutrients. Also limit the amount of saturated fat, trans fat and sodium you eat. Read Nutrition Facts labels carefully — the Nutrition Facts panel tells you the amount of healthy and unhealthy nutrients in a food or beverage.
4.As you make daily food choices, base your eating pattern on these recommendations:
· Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.
· Choose fiber-rich whole grains for most grain servings.
· Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways.
· Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
Select fat-free (skim) and low-fat (1%) dairy products.
· Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
· Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated fat.
· Cut back on beverages and foods with added sugars. ]
·Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.
5. Don’t smoke tobacco — and avoid secondhand smoke.
Still Considering Wine and Chocolates?
Take a look at these facts before you decide.
Let’s see how the Nutrition Stacks up!
Chardonnay 50z = 125 calories
Pino Grigio 5 oz = 123 calories
Cabernet 5oz= 122 calories
Beer 12 oz = 154 calories
Brandy 1.5 oz-= 104 calories
Cordial (sweet) 1 oz= 100 calories
Sweets for your Sweetie?
Chocolates- 1 oz= 150 calories
1 pound box of chocolates= 2400 calories
4 hershey kisses = 100 calories
1 Godiva chocolate truffle= 100 calories
4 chocolate dipped strawberries= 164 calories
For more information on Nutrition Counseling contact Nancy at 904-687-0720
Nutrition in St Johns, Nutrition in St. Augustine, Nutrition in Jacksonville
Nutritionist, Dietitian & Energy Worker