Experts stress post-exercise nutrition The Associated Press
Carbohydrates may be considered evil in this age of the low-carb diet revolution, but the nutrient plays an important role in helping athletes recover from strenuous exercise.
Two decades of research have shown that consuming carbs after a hard workout rebuilds worn muscles and primes the body for the next training. Failure to eat the right food after exercise — or worse — skipping the post-exercise meal altogether can harm your body.
"You never think that you can just continue to ride your car without ever going to the gas station. We can't expect to be able to continue to exercise our bodies without refueling them," said Cedric Bryant, chief exercise physiologist of the American Council on Exercise.
Carbs — the main source of energy during physical activity — are stored as glycogen in muscle cells. During exercise, the glycogen reserves deplete and an intake of carbs is needed to replenish the body. Neglecting or avoiding the post-workout meal could result in muscle breakdown and leave your body feeling fatigued during the next workout.
In 2000, the American College of Sports Medicine, along with the American Dietetic Association and the Dietitians of Canada, reviewed numerous studies on the subject and took a stand on the issue. In a published joint position statement, they acknowledged the importance of post-game nutrition on athletic performance.
How much carbs should be eaten after exercise depends on the duration and intensity of the workout, as well as when the next training will occur. For example, a post-workout meal is generally more essential for a triathlete who runs in the morning and cycles in the afternoon than a marathoner who just runs one race. That's because the triathlete needs to refuel in between workouts while the marathoner has more time between runs to recover.
Experts recommend that carbs be eaten 30 minutes to an hour after vigorous exercise since that's when the body will act like a sponge and absorb the nutrients. Some post-workout snacks may include cooked pasta, rice, English muffin, oatmeal or low-fat yogurt.
The casual health club visitor may not need to follow the post-workout rule as strictly because the body will naturally take in carbs from other meals during the day. But experts say it doesn't hurt to consume a carb-rich snack after workout to get a boost of energy.
Recent research shows that a combination of carbs and protein can also help the body recoup. Protein helps repair muscle damage, but carbs are king when it comes to replenishing carbohydrate stores. Eating too much protein after exercise is not good either because it can slow rehydration.
The general guideline is a carb intake of a half-gram per pound of body weight. So a 150-pound person should eat about 75 grams of carbs, or the equivalent of a cup of cooked pasta.
"That is really going to be the only way that you're going to be able to continue to power your working muscles," said Cindy Moore, a Cleveland-based registered dietitian and spokeswoman for the American Dietetic Association.
For those who are weight-conscious and wary about consuming too many carbs, experts say they still should make sure to eat the right food after intense exercise. But they can take steps like limiting carb-rich snacks that are high in simple sugars like cookies and cakes and eat more nutritious carb sources like legumes and whole-grain cereals.
"This isn't going to sabotage weight-loss efforts," Bryant said. "If anything, it will allow you to be more productive in your exercise, which in the long term is going to help you with your weight-loss efforts."
Nancy Clark, nutrition guidebook author and sports nutritionist at a fitness center in Chestnut Hill, Mass., advises that athletes plan their post-workout meal in advance to prevent unhealthy snacking afterward.
Lisa Avellino, a certified personal trainer and aerobics instructor from Scarsdale, N.Y., said most of her clients understand the importance of eating after exercising, many do not know the correct food ratios and combinations to maximize their energy.
"When they learn how they can combine certain foods and make subtle changes in their dietary post-workout meal, they get better results," she said.
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Copyright 2004 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
Miss P, i think your body is in starvation mode 600cals a day to live off one girl on another thread was doing the same and would'nt listen to any of us she eats very little, exercises lots and the weight was'nt budging she has just been on vacation where she said she ate fast food on a few occasions and when she got back she reported a loss of 7lbs!! Another girl on W.W. was'nt losing either so her leader told her to quit exercising which she did'nt want to do she gave it a try and she too is up to a 7lbs loss there is no chance of that being the case for me this past week has been really bad for me and my average caloric intake is between 2500-3000cals per day you could live off that for a week Miss P i've been feeling a bit depressed and i always turn to food when i feel like this i'll be posting a GAIN this week but i've had the out and told myself off so i'll be back to business next week.
CLOSE YOUR EYES WHILE I TYPE THIS GIRLS i've GAINED 2.5lbs this week WAAAAAAA! serves me right for being a the old trick has worked and i'll be posting a loss next week for sure enough of this nonsense
That's the right attitude Cat! The gain is in the past...look to the future...step it up and see a loss this week! You can do it!
I was lucky at the scale this week... I'm inmy TOM and I think the weight god's felt bad for me because TOM is kicking my ***... I posted a loss of -0.5# since the beginning of the week... I was definitely shocked, but very happy
Cat - Great attitude, head first no looking back. We've all been there and I'm sure will cross that path again, so your positive attitude will lead you in a positive direction!
Jenn - That article is very interesting maybe having a 'good' carb after a workout is something I should try.
What Cat has mentioned about too little calories and too much workout sounds familiar. I'm thinking I read about that somewhere before. But it does work for other people. I guess I'm in that bracket where less is more in a good way. Next week is my TOM so I will probably up-ing the calorie intake anyways! HA! I just have to keep trying until I find something that works for me. But all this exercising with NO results is getting tiresome, in all aspects!!
Hope you're having a great weekend i'm feeling more upbeat today I hate it when i'm depressed did a lot of gardening yesterday and i think that helped must lead a sad life if digging up weeds helps eh? I think it was being out in the fresh air more than anything So, we've got two and a half weeks left to kick some lard where did the time go? i will be good, i will, i will
Howdy ladies! I was a total oinker this weekend but when I stepped on the scale this morning I was down 2pounds!!! I am happy and shocked, HA! I only went to the gym on saturday and we had take out two nights in a row. One thing I did notice though is that I'm fuller faster now. Good thing because I could eat pizza all night long! I got all my hair cut off on saturday, it's a short messy do, a little longer in the front - I feel like a new woman, hehe. Just the pick me up I needed!
BTW - I LOVE gardening, our balcony garden is absolutely beautiful with our bamboo back drop - magnificant!
Ciao Bellas!
Last edited by Miss.Procrastinator; 06-14-2004 at 12:58 PM.
Ah-haaa i told you you were starving yourself Well Done Miss P
I was only joking about the gardening Jenn
Something weird happened to me this morning that 2.5lbs gain last week was gone! and i don't know why? cos i've been a for a week i suppose it could be one of those weird weight fluctuations that we women have to endure but it sure is confusing i hope it has gone but i'll wait until friday for the 'official' weigh in
I use the scale at the gym, I figure it's the same a doctor uses so it can't be that off. Next friday I'm going to have a trainer do it because I know when I started the gym they took some measurements and my weight. I had a good workout last night, I have started to do more weights now that I'm on a good 60min of cardio first routine. I like some of those machines they have now, the ones for your back and sides and hips, they didn't have those ten years ago!
Ten more days until my mom and dad come for a visit! I am so excited...I just can't hide it.......lalalalalalalala!! I haven't seen them since christmas! They are bringing lots of video of the baby which will be super duper. Anyways, have a good tuesday everyone!
Last edited by Miss.Procrastinator; 06-15-2004 at 01:27 PM.
600cals a day to live off 
one girl on another thread was doing the same and would'nt listen to any of us 
she eats very little, exercises lots and the weight was'nt budging 
she has just been on vacation where she said she ate fast food on a few occasions and when she got back she reported a loss of 7lbs!! Another girl on W.W. was'nt losing either so her leader told her to quit exercising which she did'nt want to do 
there is no chance of that being the case for me 
this past week has been really bad for me and my average caloric intake is between 2500-3000cals per day 
i've been feeling a bit depressed and i always turn to food when i feel like this 
i'll be posting a GAIN this week 
out and told myself off so i'll be back to business next week.
the old 
enough of this nonsense 
no wonder its got a MANS name 
I hate it when i'm depressed 
I think it was being out in the fresh air more than anything 
Awesome Miss P! I'm glad that changing things up worked for you! Congrats on the 2# loss!!! 
i told you you were starving yourself 
i suppose it could be one of those weird weight fluctuations that we women have to endure but it sure is confusing 
i hope it has gone but i'll wait until friday for the 'official' weigh in 
