KRON 4 | What to Eat After Exercise

Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.

KRON 4_PostEx Nutrition1

Recovery Nutrition 

Recover nutrition has two primary goals: 

    1. To replace what’s lost during exercise, such as fluid and fuel
    2. To promote muscle building and repair

General Post-Exercise Guidelines

  • Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
  • Consume 15 to 25 grams protein during recovery.
  • Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise

The Window of Metabolic Opportunity

After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exercise and at two-hour intervals for 4 to 6 hours.

The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.

Eating Carbs Immediately After Exercise is NOT for Everyone

Carb consumption right after exercise is important if you:

    • Work out daily.
    • Train or compete multiple times a day.
    • Participate in high intensity or prolonged exercise.
    • Have defined fitness, muscle mass, and performance goals.

If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.

Be sure your intake of CHO is adequate and consumed within a reasonable time after training.

NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.

Food Planning

Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.

Immediate Post-Exercise Snack   

Continue reading “KRON 4 | What to Eat After Exercise”

KRON 4 | Germs You Get from Gyms

Your doctor told you to get some exercise, so you go to the gym, but you end up with more than you bargained for. Fitness facilities can be icky germ factories. I’m armed with tips on how to get fit without getting sick.

KRON 4_Gym Germs6

Breeding Grounds for a Wide Variety of Germs 

Fitness studios or gyms may be places to get healthy, but they’re also breeding grounds for a host of germs — particularly Staphylococcus bacteria or “staph”. 

A 2014 study published in the International Journal of Environmental Research and Public Health found 25 different categories of bacteria lurking in fitness centers.

Why Germs Thrive

Cold and flu season will be creeping up on us again soon, so beware of those coughers and sneezers who can quickly spread viruses from one treadmill to the next. 

But… the majority of germs that people pick up at their favorite fitness studio are those that affect the skin. 

Bacteria, fungi, and viruses that cause skin infections thrive in SWEAT. Warm, moist areas are particularly problematic.

Sweat gets left behind on:

    • Exercise equipment (from rowers to reformers, weights, and boxing gloves to basketballs), mats, and machines
    • Handrails, towels
    • Saunas, showers, swimming pool decks
    • Locker room benches, toilet/door handles
If you’re sweaty, it’s likely your hands AND gloves are sweaty too.

The Most Common Germs 

The following skin problems are the most common ones you can pick up at a fitness facility:

1. Athlete’s Foot and Jock Itch

  • Blame these conditions on fungus.
  • Fungi (pronounced “fun-guy”) reproduce through tiny spores in the air. That means, you can inhale the spores or they can land on you! As a result, fungal infections often begin in your lungs or on your skin. That means they’re easy to get and PASS AROUND.
  • Fungi, the plural for fungus, live and reproduce in the air, in soil and water, on plants… and on YOU. Those embarrassing health conditions mentioned above are caused by an excessive amount of fungus growing on the surface of your skin. Think of that fuzzy green mold that grows on decaying old fruit hiding in the back of your frig or the mildew that grows on shower walls. Same idea.
  • Only half of them are harmful, but they can be annoying, ITCHY and difficult to kill. If you have a circulation problem, weakened immune system, diabetes, or take antibiotics, you may be more likely to get a fungal infection. (Antibiotics may disrupt the balance of natural microflora in your system which causes fungi to overpopulate.) It’s important to get treatment at the first sign of a problem.

2. Hot-Tub Rash

  • When levels of disinfectants (like chlorine) are too low in swimming pools and hot tubs, you can get an itchy red rash from the bacteria that you pick up.

3. Plantar Warts

  • This virus infects feet, so don’t go barefoot in the locker room, gym showers, or exercise studios.

4. Impetigo (im-pe-TEE-go)

  • This HIGHLY CONTAGIOUS infection is caused by a staph or strep bacteria.
  • It gets into your body through broken skin (a cut, scrape or insect bite).
  • Transmitted through skin-to-skin contact, contaminated towels, and sports equipment.
Sports equipment is a carrier for germs. Disinfect the ball with wipes and wash your hands.

5. Staph Infections and MRSA    Continue reading “KRON 4 | Germs You Get from Gyms”

KRON 4 | How Much Sleep is Too Little…and Too Much

How much sleep do you need? Many working Americans sleep too little, but did you know you can sleep too much? According to studies on sleep and mortality, insufficient AND excessive sleep can shorten your life.

KRON 4_Sleep10

KRON 4_Sleep1

*Healing and repairing cells, tissues, and blood vessels help build bone and muscle mass.

KRON 4_Sleep4

Lack of Sleep: Immediate and Long-term Health Effects 

  1. Diminished cognitive function
  2. Increased levels of cortisol (stress hormone) which cause the following:

Continue reading “KRON 4 | How Much Sleep is Too Little…and Too Much”

KRON 4 | You Could Have Heart Failure and Not Know It

A Simple Way to Suspect Heart Failure

Do you get short of breath when you bend forward, such as to tie your shoelaces or put on a sock? If so, here’s what this symptom could mean and why you shouldn’t ignore it.

KRON 4 Bendopnea4

What this Symptom Could Mean

If you bend forward and get short of breath, do NOT ignore this symptom! This symptom was recently coined as “bendopnea” (pronounced bend-op-nee-ah). This symptom could be a sign of heart failure.

A study of 102 heart failure patients showed bendopnea was present in 28% of their subjects (29 out of 102 subjects). When bending over, the average time it took for these symptoms to appear was eight seconds. Some patients thought their bendopnea was due to being out of shape or overweight, but were more likely to have other symptoms of advanced disease.

Try this test:  Sit down and bend forward at the waist. Are you short of breath within 30 seconds? If you have “bendopnea”, you have:

KRON 4 Bendopnea2

What is Heart Failure?

Heart failure, often referred to as congestive heart failure or (CHF), is a serious condition, but people often mistakenly think that it means that the heart has stopped beating.

Heart failure occurs when one or more chambers of the heart “fail” to keep up with the volume of blood blowing through them. The heart cannot pump enough blood and oxygen to maintain blood flow to other organs in your body. The reoxygenated blood from your lungs starts building up inside your lungs when your heart can’t keep up with ejecting it to other organs in need.

The buildup of blood causes fluid (mainly water) to leak from the small blood vessels (capillaries). That is, the arms, lungs, legs, feet, ankles, and other organs become “congested” with blood and fluid which explains how “congestive heart failure” got its name.

First Signs and Symptoms of Heart Failure   

Continue reading “KRON 4 | You Could Have Heart Failure and Not Know It”

KRON 4 | What Would Happen If You Ate 20 Servings of Fruit a Day for Several Weeks?

How many times have you heard someone say, “I can’t eat fruit. It has too much sugar.” Are you worried about blood sugar spikes? If so, you might want to rethink your fructose fears.

KRON 4 Fructose4

Table sugar and high fructose corn syrup are known to have adverse side effects, but what about the sugar found naturally in fruit and fruit juice? Can you eat too much fruit? Today I chatted with KRON 4 Morning News Weekend anchor, Marty Gonzalez, and broke down the facts on fruit.

Fruit, Table Sugar, and High Fructose Corn Syrup — What’s the difference?

  • Table sugar and its synthetic sister, high fructose corn syrup are made up of two molecules: glucose + fructose, a.k.a. “industrial fructose”. 
  • Fruits contain “naturally-occurring” fructose. (Fructose is one of the three building blocks of carbohydrates.)
  • Industrial fructose is linked to hypertension, belly fat, high triglycerides, and liver disease.

Is Eating Too Much Fruit (Fructose) Bad for You?

Per a University of Eastern Finland study, possible reasons that fruit and fruit juice did not spike blood sugar:

1. Fruit had a more solid consistency: Thickness in a fruit puree may slow digestion vs. gulping down pure sugar water (e.g., soda).

2. Fruit contains soluble fiber: Soluble fiber forms a thick gel in the intestines which slows the breakdown of sugars. Fructose is bound to the fiber, so it does not absorb as quickly.

3. Fruit contains phytonutrients, also called phytochemicals: “Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats and thus, provide protection in humans. Phytonutrients slow sugars traveling from the intestines into the blood stream.

Eat Berries to Slow Blood Sugar Spikes

Low-fiber starches (e.g., white bread, white pasta, white flour pretzels, instant oatmeal, corn flakes, and soda crackers) will also spike your blood sugar.

Per another study with starches (white and rye bread) eaten with various berry combinations, the berries suppressed the blood sugar and insulin spikes. So if you eat a starchy, low fiber food on occasion, be sure to eat berries.

KRON 4 Fructose3

What Would Happen if You Ate 20 Servings of Fruit a Day for Several Weeks?    

Continue reading “KRON 4 | What Would Happen If You Ate 20 Servings of Fruit a Day for Several Weeks?”