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”

Sports Gear Shopping Party!

Colorful balloonsWhat Guests Get  As a guest of our Kick-Off Shopping Party!, you’ll receive 20% off your purchases (including already marked down items!) and a FREE lifetime ‘Basementeer’ membership fee (regularly $25). Basementeers receive 10% off every purchase every time they shop and 10% of the profits go to a charity of their choice.

The Sports Basement is a sporting-goods retailer with 7 locations in the San Francisco Bay Area and are known for selling the “best brands at basement prices”.

* Get Sized!  The Sports Basement offers gait analysis and will help you select the proper and correct fitting shoes. Great thing to do at the shopping party!

* Get Psyched!  Sports Basement San Ramon hosts weekly fun runs on Thursdays. Meet Coach Mike at the party to inspire you. 

* Get Started!  Karen Owoc, Certified Clinical Exercise Physiologist, will be there to answer your health, fitness, and nutrition questions.

* Get Geared Up!  The Sports Basement has everything from camping gear to training gear — even equipment rentals.

Medical fitness practice, HealthStyleRx, and the Sports Basement have joined as partners. To celebrate this partnership and to welcome you, we’re hosting this Kick-Off Shopping Party! Stop in for some refreshments and an evening of shopping for your sports and fitness gear. Friends and family welcome!

See you there!

We’re here to support your fitness goals and cultivate fun in moving. 

HealthStyleRx is a medical fitness practice in the San Francisco Bay Area.       Sports Basement is a sporting-goods retailer in the San Francisco Bay Area.

Contact: Karen Owoc  925.413.6207  |  karen.owoc@HealthStyleRx.org

Fit Minute | The New Definition of Being Fit

Group running on treadmills

Being “fit” is no longer about how much time you spend working out, but how much time you spend sitting as well. A study by the American Cancer Society compared people who sat less than three hours per day with those that sat more than six hours per day. The results were quite dramatic.

If you’re physically active and sit more than 6 hours per day, you are:

  • 18% more likely to die if you’re a man.
  • 37% more likely to die if you’re a woman.

If you’re NOT physically active and sit more than 6 hours per day, you are:

  • 48% more likely to die if you’re a man.
  • 94% more likely to die if you’re a woman.

Over 123,000 individuals (53,440 men and 69,776 women) were studied and none had a history of cancer, heart attack, stroke, or emphysema or other lung disease at the start of the study.  Here are the results after 14 years:    Continue reading “Fit Minute | The New Definition of Being Fit”