Nutrition

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Permalink Reply by Herbert Schmidt on January 6, 2010 at 1:36pm

Hi Peg! So what should I eat before jumping on my bike? Lets say before a one hour work out.

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Permalink Reply by Margaret Meissner on January 7, 2010 at 8:48am

Hi Herb, Good question. Before you exercise, it's important to consume foods or beverages that are really easy to digest (little to no fat, or fiber) such as carbohydrates as 30 - 60 grams in the hour before.
Examples are: a bottle of regular gatorade, a slice of white toast with a Tablespoon of jelly or honey, a sports gel, 8 oz of juice, 1/2 deli bagel with jelly or honey...If you want to eat a larger meal with fat and protein, it should be consumed 2 - 4 hours prior or it will be sitting in your stomach during the hour-long workout.
What's more important, is how you eat on a day to day basis, what you consume during workouts lasting more than 1 hour and ...... post workout out recovery foods. We'll talk later, Peg,

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Permalink Reply by Kathleen Kolczynski on April 12, 2010 at 7:34am

Hi Peggy,

What foods do you suggest as the best recovery nutrition? I see some sports energy bars specifically mention recovery.

Thanks, Kathi

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Permalink Reply by Margaret Meissner on April 13, 2010 at 8:24am

Hi Kathi, First , know your body weight in kilograms (pounds divided by 2.2 thus a 150# person = 68 kg). Within the hour after a workout (often called the golden hour), you should consume up to 1 gram carbohydrate for each kg body weight plus an oz or so of protein. The ounce of protein is really important to combat muscle breakdown from training. So, the person in the example might have a turkey sandwich with an oz of turkey and 8 oz juice (60 grams carb and 1.5 oz protein). She could also have 12 oz chocolate milk ( about 45 grams carb and 1.5 oz protein). The protein is most importantimmediately after the workout (golden hour), then eat carbs every 2 hours after the workout to make your goal of 5 - 7 gram/kg carb per day.Good luck! Peggy

Kathleen Kolczynski said:

Hi Peggy,

What foods do you suggest as the best recovery nutrition? I see some sports energy bars specifically mention recovery.

Thanks, Kathi

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