Pre and Post Exercise Nutrition

Getting the proper nutrition before and after a workout can make a big difference in the quality of the workout and how the body recovers. Although nutrition can be tailored to each individual and workout, there are some important aspects of nutrition that should be included in every workout routine.

Pre-Workout Nutrition

Just like you wouldn’t drive your car without putting fuel in it, you shouldn’t start a workout without the proper nutrition. There are a three main goals of pre-workout nutrition. First, it helps to power your muscles. Your muscles need energy to keep you moving. Having the appropriate fuel helps to have the best workout possible. Second, it helps prevent low blood sugar and symptoms such as light-headedness, dizziness, needless fatigue, blurred vision, and indecisiveness. Third it prevents hunger. Hunger can distract you from concentrating on your workout. You are able to have the peace of mind that your body is well fueled.

Although some supplement and food companies tout the benefits of pre-workout protein, extensive research has found no significant differences in performance from planned pre-workout protein consumption. Protein is needed in a balanced diet to provide adequate amino acids for the muscles and body to function, as needed. As long as adequate protein is consumed throughout the day prior to your workout, it does not need to be consumed in a specific time window to boost performance and/or results. Carbohydrates have been proven in multiple studies to enhance performance during workouts when ingested 1-4 hours prior to a workout. This is due to its role in maintaining blood sugar and providing energy for muscles.

Pre-Exercise Meal and Snack Ideas

3-4 hours before workout

PB and honey on toast with Greek yogurt Fruit and yogurt smoothie with low-fat granola Oatmeal with brown sugar, almonds and a cup of skim milk Low-fat cottage cheese and crackers with apple butter Lean hamburger on a bun with lettuce and tomato, fruit and yogurt parfait Turkey and Swiss sandwich, fruit, and V8 juice Low-fat tuna melt sandwich, fruit, and low-fat yogurt Bagel with peanut butter and a banana

30-60 minutes Before Exercise

A piece of fruit (banana, apple) Toast with jam Crackers (Graham crackers, butter crackers) Juice Low-fat milk Low-fat yogurt

Post-Workout Nutrition

Post-workout nutrition varies from pre-workout nutrition. Studies show that BOTH carbohydrate and protein are recommended after workouts for best results. Consuming carbohydrate and protein within two hours after a workout promotes optimal glycogen storage and muscle synthesis. A 3:1 ratio of carbohydrate to protein has been suggested to be the best ratio to promote glycogen and muscle protein synthesis. This means that if you are eating 24 grams of carbohydrate, you want to aim for 8 grams of protein. Low-fat chocolate milk has gained much popularity with collegiate, professional, and Olympic athletes over the past couple of years because it is an easy way to get the 3:1 ratio, within those two hours. Although low-fat chocolate milk has gained popularity, it does not have to be the chosen post-workout snack. Ensuring that you have a snack or a meal within that window is the goal so that optimum recovery and gains can occur. Within that two hour window, the body and muscles are better at utilizing and distributing nutrients where they are most needed. Delaying carbohydrate intake may reduce muscle glycogen storage and impair recovery. Delaying protein intake may translate to smaller muscle gains than if protein was consumed within that window.  

Post-Exercise Meal and Snack Ideas

Post-Exercise Meal

Whole wheat pita sandwich with turkey, veggies, pretzels, and low-fat milk Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla Stir fry with a learn steak, broccoli, bell peppers, carrots, and brown rice Baked potato with bean chili Omelet with vegetables and cheese and whole wheat toast with jam Chicken, sweet potato, and side vegetable

Post Exercise Snacks

Chocolate milk Low-fat yogurt Trail mix (Nuts and dried fruit) Cottage cheese and crackers Cottage cheese and fruit Apple with peanut butter Whole wheat toast with peanut butter Eggs and whole wheat toast

Properly fueling your body before and after a workout has been proven to give athletes the extra boost needed to meet performance goals. Although there are many commercially available supplements or food products designed to meet the latest research trends, trying to fulfill pre and post workout nutrition needs through whole foods is recommended. Processed foods or supplements may have sugars, preservatives, and ingredients that aren’t regulated by the FDA. Fueling with whole foods prior to and after workouts is ideal. With a bit of planning, getting the recommended nutrition before and after workouts is possible. As a result of proper nutrition, you will have better workouts and see positive changes in your performance and appearance. Happy eating!

Janae Decker RD, CD

Fit to Recover Celebrates One Year: Onward and Upward!

Exactly one week ago, Fit to Recover celebrated its one-year anniversary with a hugely successful fundraising event.  While dancing to the tunes of Michael Kelsey, attendees grazed on appetizers prepared by the Food to Recover team of dietitians and admired the beauty of the brand new climbing wall.  From empty warehouse to thriving community center and gym, the interior of Fit to Recover was alive with passion and gratitude.  In one short year, Fit to Recover has established itself as an essential component of the Salt Lake City community.  

While Food to Recover has not reached its one-year anniversary yet, we extend our gratitude and admiration to the greater Fit to Recover community.  We could not be more proud to be a piece of the Fit to Recover puzzle and look forward to what 2016 has in store for us.  We thank you for your support as we begin to offer nutrition workshops at local treatment centers, continue nutrition workshops at Fit to Recover, work on developing and refining our Recovery Bars, and plant our garden when the ground thaws just to name a few of our exciting ventures.  

Gratitude, love, and nourishment,

Your team of dietitians

Newtrition 2016

Food to Recover would like to wish everyone a very happy and healthy 2016! 

After “Tis the Season for indulging” during holidays often comes, “Tis the Season for Restriction,” with new resolutions, weight goals, and calorie counts in the New Year.

While it is always good to be conscious of what we eat, try to avoid the pressure and unnecessary stress that can come with the New Year. Food to Recover encourages you to set goals around your philosophy and food behaviors, rather than strict numbers and food groups. Work on respecting your body to its fullest by nourishing it with minimally processed foods that you prepare yourself. Create a healthy environment and always stay prepared with healthy snacks on hand to curb hunger strikes. Work on really paying attention to how hungry you are and appreciating your body for all that it does for you in a basic day. Celebrate your food and celebrate yourself for nourishing your body with care and purpose.

Try these simple steps for your newtrition in 2016:

 1) Give your pantry a makeover. Take a quick sweep of your pantry and discard (donate!!) any tempting or leftover foods/processed products from the holiday season. So much of healthy eating is based on the environment around you…Make that environment simple and nutritious! Replace chips or crackers with nuts, roasted chickpeas, or carrot sticks for a crunchy snack. Get rid of sugar-filled deserts or candy and replace them with fruits. Make sure your grain products (bread, pasta, rice) are all brown (whole wheat) and discard the white ones.

   2)  Think about WHY you want to achieve your food or nutrition related goal. Try to think of things that go beyond how you look and imagine the benefits of how much cleaner and lighter you will feel, how much more energy you will have, and how much sickness you can prevent with a balanced diet. Instead of creating a negative goal, like "Eat less sugar," try making it a positive goal, like, "Eat 3 fruit servings per day." If you’d like, keep a food diary of what you eat, and mention how you feel after each meal or food. Revisit this journal at the end of the week, and try to recreate what worked best with your body.

     3)   Plan your weekly meals. Choose “star ingredients” each week and work around them with different variations. Chicken can be prepared in many different ways with different flavors. Other good staples are avocado, kale, eggs, mushrooms, fish, lentils, and any of your other favorite nutrient-dense foods. Planning meals and overlapping ingredients helps to reduce waste and ensures you always have an idea for a healthy meal! (See recipes below to start!)

    4) Set aside time to cook. No matter how careful we try and be when we go out to eat, you will almost always ingest more sugar, fat, or salt than you would if you prepare it yourself. Take time to prepare your own food and you are almost guaranteed to eat heathier than if you eat out. Take the new year to learn new techniques in the kitchen like oven roasting vegetables, make recipes in the crock pot, or blending smoothies and soups. 

    5) Be patient. These lifestyle changes will not happen overnight. Sure, you may still crave sugar or want some extra salt on your eggs, these things take time to adjust. Allow yourself time with the overall mentality that the more you give your body healthy food, the more it will crave it!

  6) Get a buddy. Food to Recover dietitians are always happy to talk to you about food! But also try and recruit a friend to share recipes, have meal prep Sundays, or track food diaries together and compare feelings and results!

Healthy Recipes Ideas for Newtrition 2016:

Avocado Egg Salad (omit the bacon)

Caprese Chicken Pasta

Foil Baked Fish and Veggies

Lemon Salmon Burgers (use fresh or canned salmon; replace mayo for greek yogurt!)

Bean Tostadas

Chicken and Sweet Potato Stew

Tessa Acker, MPH, RD

Getting Started: Mindful Eating Basics (Part 2)

Key Points:    

• Mindful eating supports a healthy relationship to food and our body
• The BASICS of mindful eating help us practice eating with awareness
• Start with pausing to breathe deeply and do a “belly check” before eating
• With practice mindful eating becomes easier and more enjoyable

In Part 1 of this blog post we explored why “mindless” eating is common and can lead to increased food cravings, overeating, and feeling “unsatisfied”.

On the other hand, mindful eating is a practice of paying attention (non-judgmentally) while eating so that we tune into our experience.

Mindful eating can help us:

•  Become aware of thoughts, feelings, and physical sensations related to eating
•  Reconnect to our body’s inner wisdom about hunger and satiety
• Make healthier food choices without feeling deprived

Now, we’ll start exploring some of the BASISCs of mindful eating with simple steps to help you practice eating with awareness. 

The BASICS of Mindful Eating , created by Dr. Lynn Rossy, include the following practices:

• Breathe and Belly Check for hunger and satiety before you eat
• Assess your Food
• Slow Down
• Investigate your hunger and satiety throughout the meal
• Chew Your Food Thoroughly
• Savor Your Food

According to Dr. Rossy the BASICS of mindful eating, “are guidelines (not rules) to help you become conscious about how, what, when and why you eat.”

As you're learning new mindful eatings skills it's natural to forget sometimes. Look for ways to remind yourself of your intention. Post sticky notes with the BASIC practices where you will see them frequently (such as in your kitchen or other location where you eat often).

As you practice you may find that you are eating healthier, and that you are also enjoying food and having fun with your eating experience.  Try exploring one of the BASIC practices each week to go into each one in more depth.   To learn more visit: The BASICs of Mindful Eating.

This week start with practicing: Breathe and Belly Check for hunger and satiety.  Below are a few ideas to consider based on Dr. Rossy's guidance as you explore the first BASIC:

• Before eating, pause and take a few deep breaths as you begin to check in with your body.  Are you physically hungry? If yes, how hungry are you and what are you hungry for?
• It’s also possible you might actually be thirsty or hungry for something other than food (e.g. physical movement such as walking, rest or relaxation, or even social connection with a friend or loved one). 
• Listen to your body’s signals.  General guidance: eat food when you’re physically hungry. Enjoy a refreshing glass of water if you’re thirsty. Look for non-food ways to meet your true needs when you’re not physically hungry.  Find out what your body is telling you by breathing and doing a belly check.

Sources:

1   https://www.umsystem.edu/newscentral/mindfuleating/basics-of-mindful-eating/

Image courtesy of Mister GC at FreeDigitalPhotos.net