Skip to main content

Accepting New Clients

Pre and Post Exercise Nutrition

During my years as a trainer, the question often posed to me is “what should I be eating before and after my workouts?”  This is a great question because it is important to fuel your body with the right nutrients to get the most out of your workout.  In this month’s blog, I will tell you why pre- and post-workout nutrition is a key factor in fitness goal achievement and how pre-exercise meals differ from post-exercise meals.

However, before we get into the specifics of what to eat in a pre- and post-workout meal, let’s break down the macronutrients that make up an individual’s diet.  A macronutrient is simply a nutrient required in significant amounts of the human diet.  I would argue the most famous macronutrient of all, and the nutrient that receives the most press, are carbohydrates.  Carbohydrates come in many forms and all forms do a very significant thing for our body, PROVIDE ENERGY.  Carbohydrates are what allow our bodies to continue to move throughout the day and are the only nutrient that can pass the blood-brain barrier to supply the brain with fuel (other than ketones, but we will not get into the science of that in this article).

Carbohydrates or “carbs” have received a very bad reputation in the public media because fad diets ask individuals to cut carbs in order for an individual to lose weight.  I will tell you this today and for the rest of my life, carbohydrates are essential to the human body and should never be completely cut out of a diet without the supervision of a registered dietitian or physician. Carbs should make up 50-65% of an individuals diet, and choosing the right carbs is the key factor in creating a healthy diet.

Next up, protein.  Protein tends to be the macronutrient everyone has their own opinion on because protein is viewed as a healthy dietary supplement. However, protein provides the same kilocalories per gram as carbohydrates do (4kcal/g) and when it is taken in excess can be stored as fat (just like a carbohydrates) in the body.  Protein, on the other hand, is essential in the body for different reasons than carbohydrates; protein allows the body to rebuild itself after workouts break our muscles down.  Protein is the building block for muscle and is made up of amino acids that perform many different duties such as carrying oxygen to the muscle, catalyzing reactions and allowing for muscles to contract.  Protein can come from animal and plant origins, but in order to receive all 20 (or 21 depending on who you ask) essential amino acids, one must eat a healthy serving of both plant and animal source protein.  Vegetarians should meet with a registered dietitian to ensure they are receiving all their essential amino acids in their diet.  The recommended intake for protein is 10-35% of an individual’s diet.

Read the rest here

Popular posts from this blog

Different Types of Diets Part 1 - Atkins Diet

  What Is The Atkins Diet? The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight.     According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research:     * When the body doesn't have enough carbohydrate, it will use ketenes derived from fat as energy.  * You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet.  * You crave less food when you eat fewer carbohydrates.  * By eating fewer carbohydrates, people tend to eat fewer calories without counting them.  * The greater the difference between fat and carbohydrate, the greater the weight loss.    

Lifestyle Dynamic Journey - Los Angeles, California

Los Angeles, officially the City of Los Angeles and often known by its initials L.A., is the second-most populous city in the United States (after New York City), the most populous city in California and the county seat of Los Angeles County. Situated in Southern California, Los Angeles is known for its mediterranean climate, ethnic diversity, sprawling metropolis, and as a major center of the American entertainment industry. Nicknamed the "City of Angels", Los Angeles is a global city with a diverse economy in entertainment, culture, media, fashion, science, sports, technology, education, medicine and research. Los Angeles includes Hollywood and leads the world in the creation of television productions and recorded music; it is also one of the leaders in motion picture production. (Thanks Wikipedia ) The city of Angels! Known for Hollywood stars, beautiful people, and making movies. Home to the rich and famous! Just like all other cities, Los Angeles has regular people

Lifestyle Dynamic Journey - Franklin Square, NY

Small towns can offer a lot.  Like hidden gems where you least expect them.  Sometimes they are just small towns with nothing to offer.  Franklin Square, NY isn't one of the latter.  I don't say this because I live here, I say it because it is a melting pot of culture and heritage.  So many mixed families have come to call this town their home.  A definite change from the decades ago I once knew.  The more this town changes, the more I like it.  When you bring in new families with new cultures, you bring in new businesses that offer things not seen before.  To some that can be threatening, but to the open minded (or those of mixed decent) it is welcoming and exciting actually.   What is now Franklin Square was near the center of the Hempstead Plains, and used as grazing land, and later farmland, by the first white settlers. The southern portion included oak and dogwood forests. In late 1643, Robert Fordham and John Carman made a treaty with members of the Massapequak, Meric