Diet & Fitness Snack: Fat Burnin’ Friday

Well, let me just get right to the weight results this week….I had a gain of 2 pounds…arrgghh! So, I should say that I'm not really surprised. I haven't been really focusing on my eating as I should and I've been really trying to do this…

Find the right foods to fuel your body for maximum output!

So that is causing some trial and error with my workouts and my weight results. Also, last week I mentioned my brother-in-law came into town to run in a half marathon. He did great (I'm told he did – I wasn't getting up at the crack of dawn to watch – sorry Ricky :-) Anyhoo, we got to talking about foods since he had some menu requirements to fill up his glycogen tank (all teh stored carbs in your body). I asked him what food he found work best for his running, and he shared carbs and proteins – which doesn't mean ding dongs and fried bologna (crazy, I know). Actually, he wanted pasta the night before the race because all the carbs helped with his energy level the next day. This is known as carbo-loading which gets your glycogen level at its highest for lots of energy. Then, he requested a bagel with peanut butter for breakfast before the race. The protein worked good for feeling full and the carbs helped more with the energy.

So, I tried his tip of the bagel w/ peanut butter before my run on Monday and I did seem to have more energy. That lead me on a search this week for more information on what types of foods I should be eating before running/exercising in general. Here's what I found.

  • This response from About.com echoed exactly what my brother-in-law ate the morning of his race. It states to eat a light snack about 1-2 hours before your exercise. Those snacks include anything “higher in carbs and lower in fat, fiber and protein.” So, the bagel and peanut butter was a good suggestion, as is a banana (helps with cramping) or an energy bar.
  • I also found that it's not necessarily what you eat right before exercise, it's what you eat right after. A discussion at Sparkpeople stated, in gist, that any food/drink with a ratio of 4 carbs to 1 protein is imperative to increase the insulin and and rebuild any microscopic tears in the muscles.
  • In fact, an article here from Runner's World states that getting protein in your body post-workout for faster refueling. We may not be continuing our exercise but we still have to manage the rest of our day and we'll need energy to do that! And, not only do we need to focus on the energy and repair of the day, if we don't get that protein in, it could prohibit the muscle repair for our exercise in the days following too.

Most importantly this sort of thing is trial and error and it's all how your body responds. I have personally found these suggestions work for me (and my hubs and my brother-in-law). The point of this information is to have a few suggestions to be helpful in what you might try and err on too. I look to reliable resources like Sparkpeople and Runner's World that have experts and great information (and other exercise-focused and weight-loss minded people too)!

Do you have a pre-workout eating suggestion that works for you? Please share since I'm learning more on eating for my body's energy instead of for me – crazy concept but I'm a changed woman! Let me know how your weight loss efforts are going too! I love to hear from you :-)

Fat Burnin' Pounds Lost since Jan 1-08: 31
Fat Burnin' Pounds to go: 9

by Savings Lifestyle: Andrea on September 26, 2008

6 Comments

  • Emily - September 26, 2008 @ 1:14 pm
    1

    My DH is very into working out and he is always eating tuna. He used to eat a ton of eggs – I would have to explain to the cashier at the store why I was buying 8 packages of eggs! But they’re kind of high in cholesterol.

    For me, I notice when I do Zumba class twice a week that if I haven’t had an egg or some type of protein, I am dragging! I feed the kids (healthy) and even if I have the same, it does not compare to one sunny side egg and a piece of turkey bacon!

  • Emily - September 26, 2008 @ 1:15 pm
    2

    …make that healthy CEREAL…of COURSE I feed the kids ;)

  • Milk Donor Mama - September 26, 2008 @ 1:51 pm
    3

    I had lost most of my baby weight, then this year I’ve gained 5-7 pounds! :( My daughter will be 2 next month. I want to lose that weight before conceiving baby #2! (Unless I’m already preggo)

  • Chase - September 26, 2008 @ 5:34 pm
    4

    I haven’t been on here for a few weeks and I still haven’t lost any weight, but haven’t gained any either. I am doing a workout video twice a week, but most of my exercise comes from picking up nuts in our yard. We have 7 trees that are shedding their nuts. Oh, and last night I had a positive pregnancy test. We’re hoping for a healthy baby next June. It just seems so unreal after a miscarriage a year ago. So, I’ll continue to exercise and pray for the best.

  • Andrea - September 26, 2008 @ 5:42 pm
    5

    Emily – I have heard that about protein too – I really need to add more into my breakfast routine!

    And, all this talk about babies from Milk Donor Mama and Chase – ladies, if you haven’t gone to http://www.babyfit.com, you should sign up to track fitness and foods in there. It is a sister site to sparkpeople.com but, as you can see, it’s focused on all things baby and pregnancy.

    I followed it when I was preggers to help me really focus on the types of foods I should eat…but, I’ll just say I didn’t do very good at it because the ding dongs called for me every night and my 50 pounds of weight gain was mostly ding dongs too!

    Chase – congrats on that test. I’ll be praying for a healthy 9 months for you and the little peanut :-)

  • Isis - September 29, 2008 @ 1:00 am
    6

    Chase, much luck and love on your pregnancy! Stay active and healthy, my best wishes and prayers (this from a mom to 6 children, and I still have my sanity!). Secret #1 to after baby weight loss and healthy baby (I am sure u hear this a million times): breast feeding. Best thing ever, plus saves tons of $! One of my favorite magazines is Oxygen, if anyone has not heard of it by now. It has lots of great workout tips (there are a lot of fitness competitors in it), but most can be scaled down for ‘normal’ folks who dont have time to workout 3 hours a day. I teach aerobics, have been for over 22 years, and it still keeps my head right. Zumba is great, I hear someone mention it, and I love to take the classes from other people locally (or on youtube.com!). good luck to everyone with your fitness goals and life in general… and I have to say I LOVE this webpage! Keep up the great work!

    [email protected]
    lol, yes that is an outdated email but who has time?!

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