Janny Hu, Chronicle Staff Writer
Sunday, March 21, 2010
Read more: http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/03/21/FDRB1CGK5V.DTL#ixzz0j7Rn13zs
I'm the first to admit that I get a little grumpy when work gets in the way of a run or a swim.
Turns out, though, that I can be a grouch after exercising, too.
It goes a little something like this: I squeeze in an early morning workout, and between running, stretching, showering and getting myself to the office, I put off eating.
My stomach is grumbling. I'm feeling a little faint. And lo and behold, I've now let working out get in the way of working.
I should know better, having watched for years how pro athletes chow down before and after games. But I'm hardly alone in sabotaging myself.
Skipping pre- or post-workout meals are the most common mistakes people make when it comes to exercise, says registered dietitian Manuel Villacorta of San Francisco's MV Nutrition.
"When you exercise, you exhaust your tank, and it needs to be refueled again," Villacorta says. Otherwise, "it could lead to a cascade of problems, from breaking down muscles to feeling tired and light-headed, to feeling extremely hungry and then overeating."
It's ironic, isn't it? For all the fresh produce and innovative fare that we adore in the Bay Area, we sometimes overlook what food is at its core - fuel for the body.
Our brain and muscles need glucose to function, which means it needs carbohydrates, despite the intense beating that carbs have taken in many popular diet plans.
The average person who exercises for an hour a day - be it lifting weights, running, Spinning or cardio work - should fuel up with anywhere from 15 to 30 grams of carbs and 6 to 14 grams of protein in the hour before working out, Villacorta says.
A banana and a glass of milk fit the bill, as does oatmeal and a few hard-boiled eggs.
He recommends similar amounts for refueling afterward, with a little extra protein to help repair muscles.
Here, timing is critical. Post-workout meals should be eaten within 30 minutes of exercise. The longer you wait, the more your body starts cannibalizing itself in search of fuel.
Again, it doesn't take much. A slice of whole-grain toast and a few slices of lean deli meat will do. So will a cup of cottage cheese and an apple. If you can go right into a full breakfast or dinner, all the better.
Tastes can change
The key is finding out what works for your system. Every person handles food differently, and tastes can change over the years.
When I was training for my first marathon, I was also The Chronicle's beat reporter for the Golden State Warriors.
Keeping on a regular workout schedule while traveling around the country was tough enough. Having to wake up an hour earlier wherever I was, just to eat and wait for food to digest before starting on an hour-long run, was borderline brutal.
Then I rediscovered bananas. In addition to being portable, cheap and abundantly available, they're digestive goddesses. I'm fine eating a banana just before a run, or even on one. (Endurance athletes, or those exercising for more than 90 minutes, need fuel during workouts as well).
Dates are also ascending to savior status. High in carbs and natural sugar, they're also the perfect sweetener for homemade muesli - tops on my breakfast list.
The rest of my routine is a work in progress. But in running the gamut from not eating at all to eating too much, I've hit on a few staples.
Cottage cheese and greek yogurt are my go-to sources for protein. If I'm heading to the gym or a trailhead, I'll usually throw a small tub and some fruit in my bag so I can start refueling on the drive back.
The smoothie option
Some other things I've learned over the years: After hard workouts, I'm usually not in the mood to eat solid food. It's much easier to drink something, which is where smoothies come in.
I bought a Vita-Mix a while back, and the high-powered blender is now my favorite kitchen gadget. I can throw anything in there - apples, oranges, dates, spinach, kale, you name it - and come away with a smooth elixir.
It's also great for making your own sports drink. While Villacorta says that water is adequate for hourlong workouts, I often crave something with a salty, even sour, edge. I'll blend dates and lemon or lime juice with water and add in some salt as an electrolyte replacement.
And speaking of drinks, personal trainer Robbi Shveyd of San Francisco adds that proper fueling isn't limited to just food. Dehydration is a common obstacle she faces with her clients when it comes to getting the most from their workouts and recovery.
"By and large, we can tell if they haven't eaten, and we can tell what the night before was like," Shveyd says. "They've either had alcohol or caffeine, and they come in so depleted."
The bottom line? Drink plenty of fluid. And even if you're trying to lose weight, don't try to cut calories - especially carbs - around exercise times.
"You can train your body to do anything," Villacorta says. "But that doesn't mean you won't feel better if you do it the right way."
Mix & match
These easy food pairs provide good amounts of nutrients for pre- and post-workout eating.
- 1 banana + 1 or 2 Laughing Cow Mini Babybel cheeses
- 1 apple + 1 cup yogurt
- 2 hard-boiled egg whites + 1 cup milk
- 1 cup prepared oatmeal + 1 cup orange juice
- 1 slice whole-grain toast + 2 ounces of lean meat
- 1/2 cup low-fat cottage cheese + 1 apple
Strawberry & Banana Smoothie
Serves 2
Feel free to use frozen fruit, though it will make the smoothie thicker. To boost the sweetness, add more dates.
- 6 strawberries
- 1 cup nonfat Greek-style yogurt
- 1 cup nonfat milk
- 2 dates, pitted
- 1 banana
- 1 tablespoon flaxseed meal
Instructions: Combine all ingredients in a blender and blend on high until desired consistency is reached. Divide between two glasses.
Per serving: 237 calories, 18 g protein, 39 g carbohydrate, 3 g fat (0 g saturated), 0 mg cholesterol, 110 mg sodium, 6 g fiber.
Green-It-Up Smoothie
Serves 2
If you can get past the color, this smoothie offers a nutritional bounty. To me, it's like drinking a salad. It's got greens, fruit - usually whatever I have in the fridge - and even a kick of protein. Add more water or orange juice for a thinner consistency.
- 2 big handfuls of spinach leaves
- 1 Persian cucumber, ends trimmed
- 1 apple, cored
- 1 pear, cored
- 1/2 cup orange juice, or to taste
- 1 cup water, or to taste
- 1 tablespoon hemp protein (available at natural foods stores)
Instructions: Combine all ingredients in a blender and blend on high speed until smooth. Add more water or orange juice for a thinner consistency. Divide between two glasses.
Per serving: 196 calories, 10 g protein, 34 g carbohydrate, 4 g fat (0 g saturated), 0 mg cholesterol, 43 mg sodium, 7 g fiber.
Quinoa & Berry Parfait
Serves 2
Layering the quinoa, yogurt and berries in a parfait glass makes this a pretty dish to serve guests. But during my morning rush, presentation takes a backseat to practicality, and I usually just combine everything in a bowl.
- 1 cup plain fat-free yogurt
- 1/4 cup maple syrup
- 1 cup chopped strawberries
- 1/2 cup blueberries
- 1 cup cooked quinoa
Instructions: Whisk the yogurt and maple syrup together. Combine the berries. Spoon 1/4 of the quinoa into a parfait glass; top with 1/4 of the yogurt mixture, and then 1/4 of the berry mixture. Repeat the layers. Use the remaining ingredients to make a second parfait.
Per serving: 307 calories, 10 g protein, 67 g carbohydrate, 2 g fat (0 g saturated), 3 mg cholesterol, 80 mg sodium, 5 g fiber.
Cherry Chocolate Energy Bars
Makes 12 bars
These are quick and easy to make and don't have the strange aftertastes that commercial bars tend to have. It can be a bit of a mess because of the sticky syrup, but soaking the dishes and utensils in warm water will make cleaning up a breeze. Much of the fat comes from the nuts, which means it is monounsaturated.
- 1 1/2 cups crisped brown rice cereal or Rice Krispies
- 1 cup quick-cooking oats
- 3/4 cup dried cherries
- 1/4 cup semisweet chocolate chips
- 1/4 cup flaxseed meal
- 1/3 cup unflavored whey protein (available at natural food stores)
- 1 cup brown rice syrup
- 1/4 cup maple syrup
- 1/2 cup almond butter (or other nut butter)
Instructions: Mix the crisped brown rice, oats, cherries, chocolate chips, flaxseed and whey protein in a large bowl; set aside. In a small saucepan, bring the brown rice syrup to a boil over medium-high heat. Take off stove, add the maple syrup and almond butter, and stir until smooth. Pour over the dry ingredients and stir to combine.
Line a small pan with plastic wrap (an 8- by 8-inch pan is fine. The mixture won't completely cover the bottom, but that's OK). Press the mixture into the pan to the desired thickness. The mixture will hold its shape while warm, but will become firmer as it cools. Cool completely before cutting into bars.
Per bar: 180 calories, 6 g protein, 25 g carbohydrate, 9 g fat (1 g saturated), 0 mg cholesterol, 32 mg sodium, 3 g fiber.
E-mail Janny Hu at jhu@sfchronicle.com.
This article appeared on page K - 1 of the San Francisco Chronicle
Read more: http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/03/21/FDRB1CGK5V.DTL#ixzz0j7SJjxQ9
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