Wednesday, June 01, 2011

Post Work-Out Binges

1. You're a work-out newbie. When you move from an almost zero level of physical activity to any higher level, you're bound to feel hungrier. Your body is burning its fuel and is calling for more fuel. It is, quite rightly, asking to be fed. It needs to be fed. 
“Your cells are literally hungry for fuel after a hard workout because you’ve used up a lot of your carbohydrate stores,” Wein says. Carbohydrates are stored in muscle as glycogen, and the harder you work out the more you burn, she explains.
2. You have not had a proper work-out. 
There is no question that when an indivdiual can do 1 hour of signficant aerobic exercise on a regular basis, he or she will want to eat less food.
If you're eating fairly right, you might not be pushing yourself out of your workout comfort zone. If you work out properly and regularly, you'll find your cravings reducing dramatically. 
Who says sports make bigger appetite? Results conducted by researchers found regular exercise can actually reduce the appetite. With regular exercise your body will issue a satiety signal that can defeat hunger.
The body produces in a healthy way the stuff that makes you reach for the wrong foods-too much sugar or too much carb. 
Exercising helps to normalize fluctuations in your blood sugar levels
and in doing so you won't get that starving feeling as often.

Even so, you have to eat post-workout.

WHAT’S THE POINT OF EATING AFTER EXERCISE? It’s all about two things: recovery and storage. You need to recover the losses you undertook during the exercise, and your body is simply better at storing that recovery fuel right after your workout. Sure, you can eat later—but the benefits won’t be as good. The sports medicine pros at ESPN explain it: “athletes need carbohydrate and fluid to replace glycogen and water losses during the exercise. The muscles store more glycogen immediately after exercise than they do later.” Simple, no?

3. You have not researched the dos and don'ts of working out. You should eat something in roughly the 90 minute window on both sides of a workout.   Your homework for today is to find out more abut all this :D

TIP: Ask about L-Glutamine. If your doctor does not contra-indicate its use, you might find that, combined with a good workout, it reduces your bottomless pit syndrome.
Vitamin Shoppe - L-Glutamine Powder, 4500 mg, 4 oz powder
So what should you eat?
Something light yet sustaining roughly 90 minutes before working out. You don't want to feel too full. Being uncomfortably full will interfere with your workout and might even be quite unpleasant. It will all depend on your individual digestive system. For one kind of person it can range from nothing to a boiled egg or small glass of milk. For another it may range from an egg with a toast or even that plus a piece of fruit and a small glass of milk.
If you need to lose a lot of weight and can go without food without discomfort, workout on an empty stomach . 
Though many athletes eat before training, some scientists say that if you really want to get rid of more fat, you should skip the pre-workout snack.
Have your post-workout snack though. 
Within 90 minutes of a good workout, eat something. 

Create supplements The body needs a high-protein diet for muscle building. However, relying on supplements is not the answer. The best option for a post workout DIY supplement is to take the watery part of curd (that is very rich in proteins), chop a banana and apple into it and put it in the blender. It's a perfect combination of proteins and carbohydrates. Not to forget, the apple is rich in fibre.

If you have a good metabolism or if you know you will be regular with your proper workouts, and you don't have huge amounts of weight to lose, you can get away with almost anything ( a reasonable amount!). If not, have about a handful of something healthy. I used to carry a banana as my post workout snack and then hit the road for my 30 minute walk home. fitbook: fitness + nutrition journalOnce home I had my meal. When in doubt stick with a low fat liquid snack, ideally, a small helping of low fat chocolate milk. 

New study finds lowfat chocolate milk is effective post-exercise recovery aid for soccer players Chocolate milk's 'natural' muscle recovery benefits match or may even surpass a specially designed carbohydrate sports drink It is better not to avoid the post-workout snack. 

Disclaimer: I am not a health or fitness expert. I am merely sharing what I do and what suits me.