Coz
01-31-2005, 05:09 PM
With nutritionists spreading false information about what to eat post workout it is no surprise that I get this article by email today from my sister who is starting a new workout program. I tried to set her straight on what to eat post workout but I don't think she is seeing the light anytime soon.
When I was a newbie about 15 yrs ago, way before ABC and even before many modern nutritional studies my post workout shake consisted of whey with a Banana and Strawberries with some Gatorade. Not very good post workout nutrition but it seemed logical to me to get some good quality protein and some sugars. How in the world does vegetable bean soup and a roll seem logical even to someone who knows absolutely nothing about nutrition? What about Dried fruit and low fat cheese? Oh well.
So I will be trying to convince my sis not to follow this horrid advice.
There seems to be an error in the title of the article below, just replace best with WORST;
Top 10 Post-Workout Snacks
by Sue Gilbert, M.S., Nutritionist
During weight training you use muscle glycogen stores to fuel the workout. Those stores must be replenished for optimal muscle recovery as well as muscle growth and repair, so you will need carbohydrates as well as protein. Foods with both that are also low in fat are the best for you.
Contrary to common belief, athletes don't need much more protein than the average person, and most Americans eat more than enough. However, many women, in their quest to keep calories low, don't get as much as they should, so as a female athlete, you will need to be sure to strike a good balance of protein and carbs.
Remember, too much protein can lead to dehydration because your kidneys need more water to eliminate the extra nitrogen load.
Since protein takes longer to digest than carbohydrates, recovery will be delayed.
Here are 10 great post-workout snacks:
Skim milk (not only does it have protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating)
Yogurt
Bagel with turkey breast slices (add desired veggies and mustard)
Tuna salad (made with non-fat mayo) on whole-wheat bread
Banana shake made with banana, orange juice and vanilla yogurt
Jar of sports drink and a cup of non-fat cottage cheese
Juice and a handful of dry-roasted soy nuts
Low-fat or non-fat cheese and crackers
Vegetable bean soup and a roll
Dried fruit and low-fat cheese
When I was a newbie about 15 yrs ago, way before ABC and even before many modern nutritional studies my post workout shake consisted of whey with a Banana and Strawberries with some Gatorade. Not very good post workout nutrition but it seemed logical to me to get some good quality protein and some sugars. How in the world does vegetable bean soup and a roll seem logical even to someone who knows absolutely nothing about nutrition? What about Dried fruit and low fat cheese? Oh well.
So I will be trying to convince my sis not to follow this horrid advice.
There seems to be an error in the title of the article below, just replace best with WORST;
Top 10 Post-Workout Snacks
by Sue Gilbert, M.S., Nutritionist
During weight training you use muscle glycogen stores to fuel the workout. Those stores must be replenished for optimal muscle recovery as well as muscle growth and repair, so you will need carbohydrates as well as protein. Foods with both that are also low in fat are the best for you.
Contrary to common belief, athletes don't need much more protein than the average person, and most Americans eat more than enough. However, many women, in their quest to keep calories low, don't get as much as they should, so as a female athlete, you will need to be sure to strike a good balance of protein and carbs.
Remember, too much protein can lead to dehydration because your kidneys need more water to eliminate the extra nitrogen load.
Since protein takes longer to digest than carbohydrates, recovery will be delayed.
Here are 10 great post-workout snacks:
Skim milk (not only does it have protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating)
Yogurt
Bagel with turkey breast slices (add desired veggies and mustard)
Tuna salad (made with non-fat mayo) on whole-wheat bread
Banana shake made with banana, orange juice and vanilla yogurt
Jar of sports drink and a cup of non-fat cottage cheese
Juice and a handful of dry-roasted soy nuts
Low-fat or non-fat cheese and crackers
Vegetable bean soup and a roll
Dried fruit and low-fat cheese