Need to Refuel?

One of the most popular questions I get as a nutritionist is "how should I fuel my exercise?" Many patients will have a protein bar before or after their workout. Some may opt for a Gatorade type carbohydrate/electrolyte replacement. While others take their trainer's advice and go for a protein drink. I think the greatest misconception is that people need significant carbohydrate or protein to fuel their workouts.

Unless you are training for a marathon or have a marathon workout (2 hours+) you should have plenty of stores to fuel your activity. Isn't that the whole purpose of exercising? You want to burn some of the calories you already ate. Why consume an extra 200-300 calories which would negate all your hard work?

It is true that the muscles refuel faster in the hour post exercise; however, they still refuel adequately over the following 24 hours at a slower rate. Unless you are having multiple hard workouts in one day you do not need to refuel immediately.

If you are running long distance, contact me because you will need some extra carbohydrate to fuel those long runs. I can give you a plan of action. Otherwise, the more you burn, the more you lose. In terms of protein, there is research that suggests protein needs may increase slightly from .8grams to 1gm/kg of adjusted body weight. If you want to know your specific needs I can figure that out for you. On average, women need 50-60 grams of protein and men need 70-80grams/day. This can easily be achieved with your diet. This is true even if you have a band.

The key is to make sure you have a good source of protein at every meal. Not only is protein important to help meet your needs, but it also helps the band work better to give you a better feeling of fullness (satiety.) If you haven't heard already, eat your protein first! Great sources of protein include: fish, dried beans and peas, nuts (chew well), eggs, egg whites, soy products such as tofu or edamame, moist chicken and other meats (lean if tolerated) and low fat dairy. One ounce of meat, an egg or a tablespoon of peanut butter is about 7 grams of protein. A cup of dairy is about 8 grams. Remember the Greek yogurt has almost double the amount of protein as a typical light yogurt. There is no protein in fruit or fat. There is very little in vegetables and about 3 grams per starch.

Also, keep in mind those protein drinks still add calories. Every gram of protein contributes 4 calories so a 30 gram protein drink supplement will contribute an unnecessary 120 calories. That is if the drink only has protein in it. Is there any added carb or fat? Also, these calories won't help you feel full because they are in their liquid form and go right through the band.

One thing you do need to refuel is your liquids for hydration. I would do so with any calorie free beverage. There is nothing better than water. Just don't drink it with your meals. Remember our guidelines to avoid beverages 15 minutes before meals and 2 hours after. Make sure you refuel often with water before, during and after your workouts.

Overall, if you eat a healthy, high protein diet with adequate fruit, vegetables and limited grains you will have plenty of fuel to get through daily workouts. Congrats if you are already active. If you are not exercising yet, get moving!

Remember, we have our next Band on the Run 5K at Walpole Village on June 9th at 9am. The website is http://villagefair5k.com/ If you would like to register do not do so on line. E-mail me at janesylvestre@massweightloss.com and I can register you.

One more thought: One of my favorite dietitians who I respect greatly is Nancy Clark. She is a well known sports dietitian. I buy all her books. Check out her website and materials if you are looking for more info on the above topic. Here is a link to her website: http://www.nancyclarkrd.com/ Have an active month! Jane