What you always wanted to know about macronutrient metabolism when working out!

QUESTION #1

Would you drive your car without gas? 

No… because you won’t get too far right?

Don’t forget to fill your tank

Then why would you exercise on an empty stomach…? Exercising when you are under-fueled is like running on fumes and results in sluggish performance. And additionally does not help you burn fat!

QUESTION #2

If I were to eat better, would I recover faster?

That is a complex question that now requires some deeper thought and explanation about food groups and their function…..

MACRONUTRIENTS
Energy is stored in the chemical bonds of macronutrients, as Carbohydrates, Fat and Protein. Carbohydrates and fat are your primary energy source, while amino acids from protein are used infrequently as a fuel source for physical activity. They are primarily used for structure, function and regulatory purposes.
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Healthy fats

Dietary fats are stored as triglycerides in adipose tissue and skeletal muscle.

Intramuscular triglycerides are an important fuel source especially during prolonged aerobic activity.
By weight, fats provide more than twice the amount of energy than carbohydrates or protein. Therefore this is an efficient way to store energy.
Dietary Carbohydrates are converted to glucose and stored in the liver as glycogen. Liver releases glucose as needed to maintain normal blood sugar. Glucose is then taken up by the brain and skeletal muscles. Glucose can then be used as an immediate energy source or stored in the liver and muscle tissue.
METABOLISM
Carbohydrate is the primary fuel source during physical activity and is transformed into carbohydrate storage areas. Carbs are ultimately stored as muscle & liver glycogen and blood glucose. Because these stores are limited, it is crucial to consume adequate amounts of carbohydrates on a daily basis in order to replenish your muscle and liver glycogen between daily training sessions. If you are exercising for 60 minutes or more
you need to balance water and energy output with enough fluid to match your sweat loss and enough carbs to provide energy and maintain your blood sugar levels.
Consuming carbohydrates prior to exercise helps your http://food.ndtv.com/health/benefits-of-oats-1234330performance by “topping off” the muscle and liver glycogen stores.
It is recommended that you consume 1.0 g/kg carbs 1 hour before moderately hard exercise or 2.0 g/kg 4 hours before.
Consuming a small amount of protein before exercise (such as a glass of milk or a yogurt) can optimize recovery by providing a “ready-and-waiting” supply of amino acids after exercise.
Consuming carbohydrates during exercise can improve performance by maintaining blood sugar levels. During a moderate to hard endurance workout, carbs supply ~50% of the energy. As you deplete carbohydrates from your muscle glycogen stores, your body relies on blood sugar for energy. It is recommended that consuming 100-250 kcal (25-60 g) of carbs per hour during endurance exercise (after the 1st hour) can increase stamina – this can be mixed between carbohydrate rich foods or fluids (such as energy drinks containing carbs).

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 Consuming carbohydrates  after glycogen-depleting exercise restores your muscle and liver glycogen and stimulates the release of insulin (hormone) helping to build muscles.
It is recommended to consume 1.5 g/kg immediately after exercise. If you’re not hungry it is recommended to consumer a high carbohydrate drink. Consuming carbs after your workout helps enhance the rate of muscle glycogen synthesis because the muscle cell is more likely to take up glucose, and because the muscle cells are more sensitive to the effects of insulin during this time, which promotes synthesis. Therefore eating the appropriate foods and fluids can affect your recovery.
ADDING PROTEIN
Adding protein to a post exercise carbohydrate meal may enhance glycogen repletion. It creates better muscle refueling and building response and reduces cortisol, a hormone that breaks down muscle. Having amino acids from protein readily available, enhances the building and repairing of muscles as well as reducing muscle soreness.Peanut butter toast
It is recommended to consume 10-20 g of protein after exercise!
Now this is not a “one size fits all” set of recommendations because everybody’s body shape and size are different. Not all individuals work out at the same rate of intensity, nor for the same amount of duration. These are basic recommendations and can obviously be “tweaked” to fit your individual needs!
Happy eating and exercising!
Randi Drasin, MS, RDN
Resources:
Nancy Clark “The Science of Eating for Sports Success”
Mary Dunford “Sports Nutrition: A Practice Manual for Professionals 4th Edition”

It’s Gettin Hot Out There…….

The hot weather is fast approaching (or should I say..it’s actually lagging behind here in LA)… but will hit us hard anytime now through September…

And the key is to keep your inner body temperature cool and comfortable.

Try these great ways to hydrate without having to gulp down that “infamous” 8-Glasses of H2O………

  • Cucumbers contain 96% water – toss in your favorite salad or just nibble on some slices with some hummus!

    Stay Hydrated with cucumbers

    Stay Hydrated with cucumbers

  • Celery contains 95% water – Have 2 stalks with some peanut butter for a fun afternoon snack
  • Tomatoes contain 94.5% water – Throw some grape tomatoes with balls of mozzarella and basil leaves on some skewers for a great caprese appetizer
  • Watermelon is 91.5% water and is an excellent source of lycopene!
Great way to stay hydrated on a  hot day!

Great way to stay hydrated on a hot day!

  • Spinach is 91% water and will give you 15% of your daily Vitamin E needs in just 1 cup!
  • Berries, berries and more berries • Strawberries 91%, Raspberries and Blueberries 85% and Blackberries 88% • Wow blend for a great smoothie or top your favorite yogurt for an amazing array of flavors and nutrients

    A great cool down

    A great cool down

Succulent Strawberry & Spinach Salad

My Favorite Strawberry and Spinach Salad

Great for hot summer nights……..

  • Fresh spinach
  • Crumbled feta
  • Fresh sliced strawberries
  • Cucumbers, quartered
  • Sliced green or red onions (your choice)
  • Handful of dried cranberries
  • Handful of slivered almonds

Toss with my favorite dressing “Gerard’s Light Champagne” or a any balsamic of your choice!

Does anyone have anything they want to add to this? Or a homemade dressing of their liking? Post here!

strawberry-spinach-salad

Intuitive Eating

Eat when you’re hungry and Stop when you’re full!

Sounds simple, right?

Ha, well…it’s not that simple, though it should be… it’s the practice of Intuitive Eating!

Intuitive eating is the process of “Making Peace with Food” through mind, body and spirit. It teaches you how to distinguish between emotional and physical hunger. Everyone is born with the ability to eat intuitively starting in infancy so we can certainly get back to that stage through the proper mind-set. Some can learn this and proceed to transform their diet mentality and others may need some help with the process….either way, it is the ultimate way to live life!

The 10 Principles of Intuitive Eating

  1. Reject the Diet Mentality
  2. Honor your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Feel your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with your Emotions without Using Food
  8. Respect your Body
  9. Exercise – Feel the Difference
  10. Honor your Health with Gentle Nutrition

trust-your-intuitive-eating

Intuitive Eating was originally created by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA, CEDRD, both of whom I have met and spoke to personally.

I have received a Certificate of Completion at the Intuitive Eating PRO Workshop 2.0 in 2012. If you need help, please contact me for a counseling session!

 

Kids Can Eat Right with this Fun Recipe!

Check out this fun recipe that kids can enjoy for breakfast… easy to make and easy to slice, package and freeze! @randisfitness @kidseatright

http://www.eatright.org/kids/recipe.aspx?id=6442476357>

#kids #healthy #nutrition #recipes

banana choc chip bread

Enjoy a fun slice of banana chocolate chip bread!