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Glycogen ~vs~ Post Exercise
Glycogen Synthesis (your post exercise plan):
The importance of replenishing muscle glycogen stores as well as fluids after heavy
exercise is well understood by sports scientists and coaches. But the relatively recent
discovery that muscle glycogen synthesis is more rapid if carbohydrate is consumed
immediately after exercise has focused attention on early post-race strategies to
promote recovery and enhance subsequent performance.
In a wide ranging review of the literature in this field, exercise physiologist John L. Ivy,
of the University of Texas at Austin, points to the evidence that muscle glycogen syn-
thesis is twice as rapid if carbohydrate is consumed immediately after exercise rather
than several hours later, and that a rapid rate of synthesis can be maintained if carbo-
hydrate is consumed at regular intervals for a few hours.
He explains that the reduced rate of glycogen synthesis observed when ingestion of
a carbohydrate supplement is delayed can be ascribed to the development of muscle
insulin resistance apparently a protective mechanism to prevent the development of
hypoglycemia (low blood sugar level) when insufficient glucose is available. Providing
a carbohydrate supplement soon after exercise, therefore, enhances the muscle
glycogen recovery process by maintaining stable blood glucose levels and preventing
the development of muscle insulin-resistance. ‘Moreover’, Ivy points out, "providing
the supplement soon after exercise maximizes the time for recovery to proceed." When
a carbohydrate supplement is provided immediately after exercise, its effect on muscle
glycogen synthesis eventually decreases as blood glucose and insulin levels decline.
But the rate of this decline can be slowed if supplements are taken at regular intervals
for several hours after exercise.
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What to Eat after you Workout
First off, the ideal time to eat after a workout is within 30 minutes to two hours, this is
when your body is ready and waiting to top off its fuel tanks to prepare for your next
workout. Studies have shown that the two hours after exercise are the most critical for
post-workout nutrition for muscle growth, repair, and recovery. Do not eat more
than you just put out with your exercise. Don't think you can eat just anything because
you worked out.
Get in the habit of carrying your post food with you. There are many simple things that
will fit in your gym bag (see some of the 'Sample Food Combos' below). Perhaps stop
off and get a smoothie, or chocolate milk, and/or energy bar. Energy bars can be
especially effective snacks after a workout.
If you’re eating a healthy diet and getting enough calories to support your activity level,
you can probably rely on your own appetite, energy levels, and experience to tell you
whether you need to eat anything before or after exercise and what it should be. The
basic rule here is: Find out what works best for you, and do that.
Rule of Thumb... After you exercise, your body needs to replace the lost glycogen stores
(i.e. muscle fuel) for building and repairing muscle. Combining protein and carbohy-
drates will promote post-workout recovery. Choose wisely, though, or you surely will
undo your hard work! And don’t forget to re-hydrate! (see 'Your Post-Exercise Fluid
Needs' below).
Your Post-Exercise Fluid Needs
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise,
so try to drink about 16-20 ounces of water shortly after your workout to aid the
recovery process. If you sweat a lot or the weather is hot and/or humid, consider
weighing yourself before and after exercise, and drinking an ounce of water for every
ounce of weight you've lost. Because heavy sweating also causes loss of minerals and
electrolytes, consider using a sports drink with electrolytes if you need to replace more
than 2-3 cups of fluid. If you are a post Gatorade drinker, then dilute it with 1/2 water.
Sample Food Combinations for your Post Exercise Meal:
· Dried fruit and nuts
· Low fat or fat free cottage cheese with fruit
· Fruit juice with cheese
· Yogurt with fruit (preferably Activia or the likes of it)
· Chocolate milk (that is high in protein)
· Cereal with milk (shredded wheat)
· Oatmeal with berries
· Eggs and high fiber toast
· Turkey, chicken, or roast beef sandwich
· Crackers with low fat cheese
· Smoothie (with added whey protein powder)
· Energy bar high in protein
· Whole wheat pancakes and eggs
· Peanut butter (organic) & banana on high fiber toast
· Yogurt & berries
· Apple wedges & peanut butter
· Low fat or fat free cheese & whole grain crackers
· Any regular meal that contains lean protein, starch, and vegetables
Eating too much of the wrong thing can do the opposite of what you want — to cause
your body to store that food as fat instead of using your post-workout food to refuel
and repair your muscles.
Calories. Ideally, try to eat enough calories to equal 50% of the calories you burned
during your workout. So if you burn about 600 calories during your workout, try to eat
300 calories afterward.
Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how
weight loss works. As long as you're eating within your recommended calorie range
(whether for weight loss or maintenance), you'll be on your way to reaching your goals.
Carbohydrates. Roughly 60% of the calories you eat at this time should come from
carbohydrates. Contrary to popular belief, your body needs more carbohydrates than
protein after a workout, to replace the muscle fuel (glycogen) you used up and to
prepare for your next exercise session. Moderate exercisers need about 30-40 grams of
carbohydrates after an hour of exercise, but high-intensity exercisers need more—around
50-60 grams for each hour they exercised.
If you have some favorite high-carb foods that are lacking in the whole grains and fiber
that are often recommended as part of a healthy diet, this is a good time to have them!
Your body can digest refined carbohydrates faster during your "refueling window," but if
you’re a whole foods foodie, don’t force yourself to eat processed foods.
Protein. While carbs are essential, it’s also important to include some high-quality protein
in your post-workout meal or snack. This protein will stop your body from breaking down
muscle tissue for energy and initiate the process of rebuilding and repairing your muscles.
About 25% of the calories you eat after a workout should come from protein—that's
about 10-15 grams for most people.
Fat. Fat doesn't play a big role in post-workout recovery, and eating too much fat after
a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your
post-workout calories should come from fat—that's less than 10 grams.
As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals
and choosing your foods. The most important thing is getting to know your body and how
it responds to exercise, so that you can give it what it needs to perform at its best.
Eating the right things at the right times after you work out is essential to keeping your
energy up, your workout performance high, and your body in fat-burning mode.
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8 drugs doctors wouldn't take click to read
Also, do not take Darvocet or its generic equivalent
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Before heading off to that fast food joint, you might want to know just
how many calories and fat grams are lurking. Every type of restaurant
and everything that is on their menu you can find out the real skinny.
Click on link for the depressing answers: www.chowbaby.com
On the next new page, scroll 1/2 way down to view restaurants.
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POMEGRANATE POWER
Researchers at the New York Blood Center recently conducted laboratory studies on
pomegranate juice and discovered that it can block HIV from infecting cells. The next
avenue of research is to identify the active anti viral ingredient and test the juice’s
preventive power in humans.
The antioxidant level in pomegranate juice was found to be higher than that in other
natural juices, such as blueberry, cranberry, and orange juices, as well as red wine.
click here to read more on how it’s fights heart disease
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“I Yam what I Yam”
Yams are a necessary staple & should be eaten a minimum of 2 to 3 times weekly, they
are an excellent source of potassium, vitamin B6, vitamin C, and manganese. I recently
came across a web site that has tons of invaluable health and diet information.
To read more about the many great benefits of yams click on link wholefoods.com
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Pumpkin for Prostate
As reported in ‘Prevention Magazine’, this guy was diagnosed with an enlarged prostate,
he began to eat pumpkin seed regularly, three months later he no longer woke up in the
middle of the night to urinate.
This old remedy seems to be making a comeback, reports Prevention’s clinical herbal
advisor Douglas Schar, DipPhyt, MCPP. In the early 1900’s pumpkin seed was used to
treat enlarged prostate symptoms and other urinary tract complaints.
More than half of US men over age 50 have problems related to enlarged prostate.
Termed benign prostatic hyperplasia (BPH), it constricts the urethra, causing discomfort
and urinary problems. In Europe, young men begin to eat pumpkin seeds for protection
later in life.
Pumpkin seeds contain protective compounds called phytosterols, which may be respon-
sible for shrinking the prostate. They also contain chemicals that me prevent some
transformation of testosterone into dihydrotestosterone (DHT). High levels of DHT are
associated with enlarged prostate.
To prevent BHP, Schar suggests eating a handful (about 1 ounce) of shelled pumpkin
seeds three times a week.
Tasty Pumpkin Seed Snack
Combine a handful of pumpkin seeds with a handful of sunflower seeds (both shelled),
a tablespoon of Worcestershire sauce, and a dash each of garlic powder and lite soy
sauce. Stir-fry over medium heat for 5 minutes, or until golden brown. Another way
would be to bake them until golden brown. Before baking, in a large bowl spray the
nuts lightly with a nonstick oil (try using olive oil spray). Oven set @ 350°
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Canine Corner
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Dog Lovers
 Healthy Tip
We had a Yorkshire Terrier named Keokee that lived to be 21 yrs old. Everyday I gave him
a smidgen amount of garlic and brewers yeast mixed with a little brown rice. I don’t know
if this is what attributed to his longevity, but it makes you wonder. He was blind his last
4 years of his life, he still played everyday and was a very healthy and happy little boy!!!
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Dogs Shaking Toys can cause NECK to BREAK!!!
We need to get the word out about this!!! Most of us would’ve never thought of it.
Yes, a dog can break their neck if they shake their toys to vigorously. One of our
members, it happened to her small dog. In her case, the dog’s neck was whipped so bad,
that he was paralyzed. She had to put him down. The vet said it’s more common in small
breads, but that it can happen to large dogs as well.
So please be careful when playing with your buddy, don’t get them too worked up over
the toy. One of our little dogs gets obsessed over his toys and is a big time shaker. We
are going to re-train him on how not to get too aggressive when playing.
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