Gilad's Discussion Forum

[tom]

Tip of the week.

There are misconceptions about if one should eat before or after working out, as well as what to eat.
Before doing aerobic activity it is wise to have a snack consisting of complex carbohydrates up to a half hour prior the activity.
Before strength training it is also wise to have a snack that consists of complex carbohydrates plus some protein as well (a protein shake with a banana or mixed berries is ideal in this case),

After your strength training session, preferable within 45 min (no later than an hour), it is very important to have a meal that is high in protein in order to refuel the muscles with necessary amino acids depleted during your workout. This is when the muscles absorb the most nutrients and when glycogen and energy reserves in your muscles are restored most efficiently.


Challenge of the week.

In order to derive the maximum benefit out of your workout try to have the snacks as described above before your aerobic and strength training activities. Most importantly when you finish your strength training workout have a meal that is high in protein no later then one hour after you finishing your workout. By following this eating schedule you will be able to see big improvements in your results.

[autumnsquirrel66]

[quote="tom"]Tip of the week.

There are misconceptions about if one should eat before or after working out, as well as what to eat.
Before doing aerobic activity it is wise to have a snack consisting of complex carbohydrates up to a half hour prior the activity.
Before strength training it is also wise to have a snack that consists of complex carbohydrates plus some protein as well (a protein shake with a banana or mixed berries is ideal in this case),

After your strength training session, preferable within 45 min (no later than an hour), it is very important to have a meal that is high in protein in order to refuel the muscles with necessary amino acids depleted during your workout. This is when the muscles absorb the most nutrients and when glycogen and energy reserves in your muscles are restored most efficiently.


Challenge of the week.

In order to derive the maximum benefit out of your workout try to have the snacks as described above before your aerobic and strength training activities. Most importantly when you finish your strength training workout have a meal that is high in protein no later then one hour after you finishing your workout. By following this eating schedule you will be able to see big improvements in your results.[/quote]

My husband is a cyclist and does this as well; he is the picture of health. He has instructed me to do this as well, but I can never find a protein shake or bar that I like (blechhhh) NOT ONE thing I have tried and I have tried what seems like everything tastes good to me. In fact, I tried a protein bar recently and I literally got sick from it. What I have been doing after weight training or being on the elliptical ( buirn 800 calories on it in 50 minutes), I have a glass of skim milk. I am not sure if this is enough protein, but I guess it's a start. I just can't stomach the protein mixes and bars. My husband uses many and loves them all. No wonder he looks as great as he does. Me, on the other hand, the progress is sllllllllloooooowwwww:-) My weight isn't moving much, but I went down two sizes and my BMI has decreased. Should I double up on the skim milk to have more protein after working out?

[Sandra]

autumn,

Do you like cottage cheese? I sometimes have some 2% lowfat cottage cheese after a workout, if I don't have enough skim milk handy to make myself a shake.

One of those little snack sized cottage cheese things has about 11-12g of protein in them, and almost no carbs and fat and only 90 calories. If you were hungry, you could have two for a good bit of protein.
_________________
"Red" for life

[autumnsquirrel66]

[quote="Sandra"]autumn,

Do you like cottage cheese? I sometimes have some 2% lowfat cottage cheese after a workout, if I don't have enough skim milk handy to make myself a shake.

One of those little snack sized cottage cheese things has about 11-12g of protein in them, and almost no carbs and fat and only 90 calories. If you were hungry, you could have two for a good bit of protein.[/quote]

No; I really don't like cottage cheese; I am very difficult, LOL:-) Extremely picky. I don't like bananas, either. For years, doctors have told me to eat bananas, but I never acquired a taste for them. I drink skim milk every day; I am guessing this is the only alternative for me. I wonder if this is why I am not getting defined quickly enough; not getting enough protein. I wish I could stomach it. Maybe if they came out with a pill/chewable protein vitamin...As long as it tastes like Flintstones Vitamins:-)

[dohdeelicious]

autumn,

How about some low-fat cheese? It takes some getting accustomed to the taste but I've actually learned to really like it.

Or yogurt?
_________________
"Talk does not cook rice" - Chinese Proverb

[autumnsquirrel66]

[quote="dohdeelicious"]autumn,

How about some low-fat cheese? It takes some getting accustomed to the taste but I've actually learned to really like it.

Or yogurt?[/quote]I love skim mozzerella (sp?) and swiss cheese; would string cheese be alright? I think even lowfat is about 5g of fat, though; would that blow my workout? Not crazy about yogurt, either; tried it many times to acquire a taste, but I just couldn't get used to it. I think it's my taste buds, LOL.

[dohdeelicious]

Hi again, Autumn.

I have been buying Cabot Cheese's 75% Reduced Fat Sharp Cheddar [2.5g fat/oz] and 50% Reduced Fat Jalapeno Cheddar [4.5g fat/oz].

The Jalapeno Cheddar has some bite to it which I enjoy.

Cabot also makes a Reduced Fat Jalapeno Monterey Jack & a Reduced Fat Pepper Jack but my grocery doesn't carry either so I don't know how tasty they are. The nutritional information on both is listed here:
http://www.cabotcheese.com/f1.php?left=menu-ourproducts.html&right=ourproducts.html

As for the low-fat cheeses you mentioned, I'd take a look at the nutritional information next time you're at the grocery and see if the fat content works for your dietary requirements. I believe some fat in the diet is necessary and healthy - it's a matter of the type of fat and the amount in my daily intake. **Please note, I am not a health or fitness professional**

On the yogurt "issue"... it's definitely an acquired taste. If you don't like regular yogurt - Dannon and similar - you might try Fage's Greek Yogurt. www.fageusa.com/products.html

It's different - texture is thicker and it has a 'softer' taste than the slightly sour taste of traditional yogurt. Available in Regular, 2% and 0% fat. It's great in the morning with a bit of honey and walnuts but I often have it plain to avoid the additional fat of the nuts and the carbs of the honey. The only downside to the Greek yogurt is that it does not contain all of the same active yogurt cultures as traditional yogurt.

Sorry for the dissertation...
_________________
"Talk does not cook rice" - Chinese Proverb

[autumnsquirrel66]

[quote="dohdeelicious"]Hi again, Autumn.

I have been buying Cabot Cheese's 75% Reduced Fat Sharp Cheddar [2.5g fat/oz] and 50% Reduced Fat Jalapeno Cheddar [4.5g fat/oz].

The Jalapeno Cheddar has some bite to it which I enjoy.

Cabot also makes a Reduced Fat Jalapeno Monterey Jack & a Reduced Fat Pepper Jack but my grocery doesn't carry either so I don't know how tasty they are. The nutritional information on both is listed here:
http://www.cabotcheese.com/f1.php?left=menu-ourproducts.html&right=ourproducts.html

As for the low-fat cheeses you mentioned, I'd take a look at the nutritional information next time you're at the grocery and see if the fat content works for your dietary requirements. I believe some fat in the diet is necessary and healthy - it's a matter of the type of fat and the amount in my daily intake. **Please note, I am not a health or fitness professional**

On the yogurt "issue"... it's definitely an acquired taste. If you don't like regular yogurt - Dannon and similar - you might try Fage's Greek Yogurt. www.fageusa.com/products.html

It's different - texture is thicker and it has a 'softer' taste than the slightly sour taste of traditional yogurt. Available in Regular, 2% and 0% fat. It's great in the morning with a bit of honey and walnuts but I often have it plain to avoid the additional fat of the nuts and the carbs of the honey. The only downside to the Greek yogurt is that it does not contain all of the same active yogurt cultures as traditional yogurt.

Sorry for the dissertation...[/quote]Wow:-) Thanks for the great information. I will check out those cheeses. I may have a glass of milk before and after some of my intense workouts. I can do 800 calories on the elliptical in less than an hour which is a huge personal feat for me since when I bought it last year, I could barely do 5 minutes on it on easy level. I may work up to 900 to add a challenge. Those cheeses sound great. I may try that Greek yogurt to give it a whilrl. I am intimidated by all these scary looking powders. I get a catalog every so often for a Nutrition center and some of the names of the products are scary. Ultra Mega X, Endorphine Boost, etc. I would be afraid of irregular heartbeat right there. You have been very helpful; I am extremely picky and I end up giving up because there is not much I like...Unless it's junk food:-)

[dohdeelicious]

You're very welcome, Autumn.

I hear ya' on the powders... the *idea* of them just doesn't sit right with me. Maybe if I wanted to bulk up or something, I'd understand the concept but since I don't... I don't. *shrug*

I like to eat so powder is kind of silly as a concept to me... Whatever...
_________________
"Talk does not cook rice" - Chinese Proverb

[acnatural]

Thanks for these tips.

I can't use the protein powder because they have soy in it. If I eat soy, I will look like a blow fish for a week....

I definately will check into the cheese and skim milk as alternative, I need a change from the yolk-less boiled egg. Sometimes I think I'm going to lay one...
_________________
Keeping My Body In Motion.
a.k.a. Nita150

[dohdeelicious]

LOL @ AC on the egg-laying feeling...
_________________
"Talk does not cook rice" - Chinese Proverb

[Sandra]

Y'all don't like cottage cheese

You'll learn to like it, honest!
_________________
"Red" for life

[autumnsquirrel66]

[quote="acnatural"]Thanks for these tips.

I can't use the protein powder because they have soy in it. If I eat soy, I will look like a blow fish for a week....

I definately will check into the cheese and skim milk as alternative, I need a change from the yolk-less boiled egg. Sometimes I think I'm going to lay one...[/quote]


Egads, Soy.. Just the smell of it makes my stomach upset. When my daughter was an infant, I bought Soy formula for her and just the smell repulsed me. My daughter got sick from it. Soy doesn't sit well with us unless it's a Soy candle:-)

[acnatural]

Hi Autumn,

If your daugther got sick off the soy formula, she may be allergic to the stuff. If she itches a lot or eyes become puffy check the ingredients for this dreaded item.


Sandra,

I'm not sure about the cottage cheese..... what do you eat it with?
_________________
Keeping My Body In Motion.
a.k.a. Nita150

[autumnsquirrel66]

[quote="acnatural"]Hi Autumn,

If your daugther got sick off the soy formula, she may be allergic to the stuff. If she itches a lot or eyes become puffy check the ingredients for this dreaded item.


Sandra,

I'm not sure about the cottage cheese..... what do you eat it with?[/quote]

She is almost 3, now. She didn't have a rash, but she did throw it up every time she drank it, so I had to change to the regular stuff which she did fine. Just the smell of it would turn my stomach. To this day, it makes me sick to my stomach; a friend of mine uses Soy formula for her baby and whenever she opens up that cannister, I have to leave the room. I have a senstive stomach, I guess.