News from Kathryn Fink, MS, RD, LD

Proper nutrition is important to providing you with the energy needed to make it through the day, so it may come as no surprise that proper nutrition is also necessary to provide you with the energy needed to complete your workout program and successfully recover. You put a lot of time and resources into your workouts but you may be sabotaging them and selling yourself short if you aren't paying attention to what you are putting into your body before AND after your workouts.

To put it another way, think of your body as a high performance Ferrari and food as the fuel necessary for the car (your body) to perform at its best. If you fill the tank with diesel or even regular fuel, the engine will sputter and may fail before you are ready to hang up the keys. The same can be said for your body during a workout. The key to fueling a great workout is knowing what the appropriate fuel is for both before and after your workout. In this newsletter we will briefly discuss some ideas for great performance boosting foods pre workout and recovery foods post workout to ensure you make the most of the hard work you put in. We will also briefly touch another important aspect of exercise: Hydration! Sticking with the car analogy, water is to our bodies as water is to the car. It keeps us going with minimal friction and prevents our important internal parts from overheating and failing.

Thank you to Brian for his great ideas (including this newsletter) and expertise he has brought to my practice during his internship. Brian attends Texas State.

Sincerely,

Kathryn Fink

Nutrition & Fitness Consultant

214-850-9573

Newsletter Archive

A list of past newsletters!

Have you wanted to use a healthy substitute for an ingredient in a recipe and needed to refer back to Kathryn's Recipe Substitution List in a previous newsletter but can't remember which newsletter it was or where it is? You are now able to access that newsletter in the Newsletter Archive. In the near future you will also find the Newsletter Archive link on my webpage and on all future newsletters.

Check it out: Newsletter Archive

CARBS are NOT evil!

Focus on smart choices and moderation!

In the year 2008, many are still very much in the midst of a fad diet craze. While seeking a healthy body weight is great and certainly a worthy goal, many of today's diet fads prescribe food restrictions that are robbing you of the very fuel needed to maintain moderate and high enery workouts. We're talking about CARBS!! Many fad diet authors have touted the evils of carbohydrates and the miracles that can be made by restricting them. Well guess what, carbs are not evil and once you tire of following the diet and no longer restrict them. Boom! Diet Rebound. Instead of restriction, the key is focusing on making smart choices and practicing moderation.

Pre Workout

Performance Boosting Foods

Carbohydrates are, in effect, the fuel for our bodies, particularly at times of increased energy expenditure such as during a workout. While working out we are tapping into our "energy reserves" called glycogen stores. Carb restriction depletes glycogen stores leaving us feeling lethargic and exhausted a short time into any given workout. Eating a pre-workout meal 2-3 hours before your scheduled workout time is a good way to ensure yourself adequate energy. It is recommentded that the meal consist primarily of high carbohydrate foods (aim for 2/3's of the plate) and a lean source of protein to fill the remaining area of the plate. Examples of appropriate carbohydrate choices include whole grain breads, cereals, pastas, crackers, brown rice, and fruits. It may also be a good idea to replenish with a light snack 30 minutes before exercise.

Since no two people are exactly alike, the idea is to experiment and find what works right for you.

Post Workout

Recovery Foods

Equally important to fueling a great workout is refilling the tank post workout. It is important to replenish the energy stores that were used up during exercise to promote recovery and growth. A high carb and moderate protein snack or drink is recommended sometime within 30 minutes post exercise followed by a full meal within 2 hours of finishing. This should be similar in composition to your pre workout meal (2/3 vegetables and carbohydrates, remainder lean protein).

Hydration

Take in fluids throughout the day!

An often overlooked aspect of exercise nutrition is adequate hydration. Dehydration can diminish energy and impair performance. Here are some easy to remember tips to avoid dehydration before, during, or after exercise.

Remember to take in fluids throughout the day.
Try carrying a water jug with you at all times for easy access.
If you pass a water fountain, stop and take a moment to hydrate.
Hydrate before exercise by drinking at least 16 oz of fluid (preferably water) 2-3 hours before.
Drink fluid at least 8 oz 30 minutes prior to working out.

Continue hydrating during and after a workout as this is the time where you use and lose the most fluid.

A Dietitian Can Help!

Working with a Dietitian can assist you in finding what works best for your individual body. Remember that there are no "good" or "bad" foods and that it will take some experimentation on your part to determine exactly what works best for you. By keeping these tips in mind and implementing them into your routine, you are sure to make the most of your hard work!

Newsletter Ideas

Suggestions!

What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.

contact@dietitianadvice.com