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HOW TO EAT LESS: Exercise first. Eat later. I was browsing around last night and found an interesting flat belly article that I want to share with you guys. According to Fitbie on MSN, “Research suggests that the best way to eat less at a meal is to work out right before it.” I thought about it for a sec. You know what? This is true. Very very true. I always feel like I don’t have to each very much after a workout. The author of the article goes on to say, ”This works in several ways: First, you’re less hungry when your metabolism is revving, such as right after a workout. Second, you’re thirstier, so you drink more water, which uses up space in your belly and relieves hunger. Third, the calories you do eat get burned for energy pronto—not stored as fat.” YES, YES, and YES. I notice that when I am around the house doing nothing I tend to be ravenous all the time. Maybe it is because my mouth is bored. But after a good workout, all I want are fruits and water. Especially in the summer! Isn’t it lovely how one good thing leads to another? Perfect cycle. Perfect circle. For those of you looking for a way to consume less calories and be less hungry on your weight loss journey, this is a good tip. However, I want you to know that you should NOT skip eating all together after a workout. In fact, eating within 30-60 min after a workout is one of the MOST important things you can do as an exerciser.During this window, nutrient absorption is high! If you want to build muscle, burn fat, and prevent muscle loss, you must take this seriously!!! According to SparkPeople, you’ll want to have about 4:1, carbs:protein. The carbs are used to replace muscle fuel, known as glycogen, which is used to prepare you for your next workout. Remember, stay away from refined carbs like white bread and white rice! These carbs can be fruit carbs, whole grain carbs, vegetable carbs etc. Your protein, whether it comes from a powder or a chicken breast, is needed to stop your body from breaking down muscle tissue for energy. THIS IS BAD. You never want to break down muscle for energy! You want to break down fat for energy! So eat your protein!! Some bodybuilders do a 2:1 ratio. But it depends on how you feel the next day for your workout. Are you energetic? or super cranky and low energy? If cranky, maybe do a little bit more carb-ing :) Get to know your body. How do you guys feel after a workout? Are you hungry? Do you eat everything in sight? Or do you feel like you don’t have much of an appetite? Resources: http://fitbie.msn.com/get-fit/quick-tips-lean-abs http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1082&page=3 (via How to eat less: exercise, then eat?)

HOW TO EAT LESS: Exercise first. Eat later.

I was browsing around last night and found an interesting flat belly article that I want to share with you guys. According to Fitbie on MSN, “Research suggests that the best way to eat less at a meal is to work out right before it.”

I thought about it for a sec.

You know what? This is true. Very very true. I always feel like I don’t have to each very much after a workout. The author of the article goes on to say, ”This works in several ways: First, you’re less hungry when your metabolism is revving, such as right after a workout. Second, you’re thirstier, so you drink more water, which uses up space in your belly and relieves hunger. Third, the calories you do eat get burned for energy pronto—not stored as fat.”

YES, YES, and YES.

I notice that when I am around the house doing nothing I tend to be ravenous all the time. Maybe it is because my mouth is bored. But after a good workout, all I want are fruits and water. Especially in the summer! Isn’t it lovely how one good thing leads to another? Perfect cycle. Perfect circle.

For those of you looking for a way to consume less calories and be less hungry on your weight loss journey, this is a good tip. However, I want you to know that you should NOT skip eating all together after a workout. In fact, eating within 30-60 min after a workout is one of the MOST important things you can do as an exerciser.During this window, nutrient absorption is high! If you want to build muscle, burn fat, and prevent muscle loss, you must take this seriously!!!

According to SparkPeople, you’ll want to have about 4:1, carbs:protein. The carbs are used to replace muscle fuel, known as glycogen, which is used to prepare you for your next workout. Remember, stay away from refined carbs like white bread and white rice! These carbs can be fruit carbs, whole grain carbs, vegetable carbs etc. Your protein, whether it comes from a powder or a chicken breast, is needed to stop your body from breaking down muscle tissue for energy. THIS IS BAD. You never want to break down muscle for energy! You want to break down fat for energy! So eat your protein!!

Some bodybuilders do a 2:1 ratio. But it depends on how you feel the next day for your workout. Are you energetic? or super cranky and low energy? If cranky, maybe do a little bit more carb-ing :) Get to know your body.

How do you guys feel after a workout? Are you hungry? Do you eat everything in sight? Or do you feel like you don’t have much of an appetite?

Resources:

(via How to eat less: exercise, then eat?)

Ok so some funny things while making this video. I have NEVER done so many takes ever! There was so much info and I didn’t wanna miss anything. POP Pilates (and even POP Cardio) filming is so much easier!

Also, I didn’t think it’d be so long! I guess I just like to be really thorough with all that I do so I wanted to pack in as much info as I could on the topic. Man, there’s gonna be more episodes…I can see it coming.

I did a TON of research before making the segment. I felt like I was in school again! It was great learning and solidifying what I already knew with some academic expert readings.

Umm and my intro and outro. Haha. I had fun doing that…but I think it needs some work. Kinda weird. Oh well! I thought it was a good idea before I uploaded!

K, well there you go guys! My first nutrition video. Read the transcript below for an EVEN MORE detailed understanding of what to eat before and after you workout.

Love love and keep the suggestions coming!

Cassey

What to eat before and after a workout to lose weight and tone up!

Hey guys!

Here was my transcript outline when I filmed the FOOD Bites video on pre and post workout meals. In case you didn’t catch what I said, you can read it.

Link to video: http://www.youtube.com/watch?v=H0POjup6fOY

Love ya!

Cassey

THE BASIC FACTS:

  • A workout may last an hour or two, however dieting is 24 hours a day.
  • Eat 4 or 5 meals per day. A good breakfast, lunch and dinner, with one to two snacks.
  • Don’t starve! Not giving your body the nutrients it needs is going to cause your body to start shutting down, and this will cause it to stop burning fat b/c it thinks it is in survival mode.
  • Eating before working out: settles the stomach, reduces hunger, gives your muscles the energy needed to exercise
  • Eating after exercising and drinking plenty of fluid can help to replace glycogen (energy to workout) that is lost during exercise. Glycogen is comprised of sugars that come from the protein and carbohydrates in your diet.

WHAT IS A CARB? WHAT IS A PROTEIN?

They are macronutrients! Nutrients that your body needs a lot of. This includes carbohydrates, fats, and protein. Micronutrients are vitamins and minerals.

CARBS: USDA recommends that 45% - 65% of our calories should come from carbohydrates. Carbohydrates are the body’s main source of fuel. Carbohydrates are easily used by the body for energy. They are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt.

PROTEIN: USDA recommends that 10% - 35% of our calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for growth (especially important for children, teens, and pregnant women), tissue repair, energy when carbohydrate is not available, preserving lean muscle mass. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes

PRE WORKOUT MEAL:

  • Glucose is the preferred energy source for exercise, so eat something high in carbs and that’s easy to digest.
  • In general, the closer you get to your workout start time, the fewer calories you should eat. It’s important to winnow down the protein and fat content of your meal or snack as you get closer to exercise.
  • The nutrients that make up those calories should also shift. Because it takes the body: 4-6 hrs to digest fat, 3 hrs to digest protein, and 2 hrs  to digest carbohydrates.
  • You’re not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it’s also trying to rush to your exercising muscles.

Example Pre Workout Foods…

  • Bananas and apples. These are good choices for an energizing snack. Bananas are packed with potassium, which aids in maintaining proper nerve and muscle function aka no cramps.
  • Oatmeal. Oats are full of fiber and therefore the carbohydrates from them are released into your bloodstream gradually, keeping your energy levels constant during your workout.
  • Cereal
  • Yogurt & fruit
  • Trail mix/unsalted nuts
  • Fruit & yogurt smoothie
  • Sweet potato, yam

POST WORKOUT MEAL:

  • This meal is probably the most important meal you can eat. (And breakfast of course)
  • Your post-workout meal serves to give you the energy to recover from your workout and replace what was lost as result of training.
  • After you train your natural metabolism is burning red hot and can take much more nutrients at once and still not store it as fat.
  • The first nutritional priority after exercise is to replace any fluid lost during exercise.
  • Research is clear that eating carbs and protein within 15-60 minutes of your workout will help speed up your recovery time by replenishing glycogen stores and increasing protein synthesis (aka building lean muscle).

Example Post Workout Meal…

Chobani strawberry greek yogurt: 14 g protein, 20 g carbs. Yogurt is also EASILY DIGESTABLE so your body will soak up the nutrients immediately.

WHAT HAPPENS IF YOU DON’T EAT BEFORE AND AFTER YOU WORKOUT?

You’ll burn fat. But be very fatigued.

PRE-MEAL: If you exercise for a long time without eating, you’ll limit your ability to burn calories and maintain intensity. You won’t burn more of anything if you can’t muster the enthusiasm to master your toughest sets.

POST-MEAL: And if you don’t feed your muscles and replenish your energy stores after exercise, you won’t have the necessary building blocks for recovery.

SAMPLE MEAL PLAN:

Breakfast…

  • cereal w/ nonfat plain soymilk
  • oatmeal with apple & raisins
  • veggie omelet (egg white or whole)

Pre-workout meal…

  • Sweet potato

Post workout meal…

  • Chobani greek yogurt w/ fruit

Lunch…

  • Deli sliced turkey with hummus and baby carrots
  • Chicken salad with tomatoes, bell peppers, onions, spinach, lettuce. Rasp. vinagrette dressing

Dinner…

  • Baked salmon w/ steamed asparagus or green beans
  • Tofu with mushrooms and broccoli
  • Any veggie and a lean protein (like chicken or fish)

CITATIONS:

Macronutrients: the Importance of Carbohydrate, Protein, and Fat. http://www.mckinley.illinois.edu/Handouts/macronutrients.htm

Eating to Win. http://www.womenfitness.net/eating_towin.htm

Figure Competition Diet. http://www.modelsobserver.com/training.html

Bikini Diet: http://dustinmaherfitness.com/tag/bikini-diet/

What to eat before and after workouts to lose weight? http://www.livestrong.com/article/195384-what-to-eat-before-and-after-work-outs-to-lose-weight/#ixzz1C1V7D5O1