Lots of time shifts today!!
Sports Nutrition
First off, sports nutrition was so cool and interesting again as we learned about carbohydrate use before, during and after exercise. This class is answer>ing all the burning questions I’ve had for years and have always wanted to know the science behind. One in particular: pre-workout snacks . Here’s what we learned today:
Bottom line : It’s all based on the individual, so do what works for you .
However,
- You probably won’t go through your glycogen stores enough to induce fatigue unless you’re exercising for over 90 minutes at a moderate to high intensity . So no need for a pre-workout snack for 30 minutes on the elliptical or even a 2 hour light walk (although you might just get hungry in general).
I asked specifically about working out first thing in the morning and how important snacks are given glycogen stores are significantly depleted after the overnight fast. His answer>:
- Again, unless you’re going for a long duration of over an hour, you really don’t need to eat anything.
- You will probably be able to work out just as hard, but it will feel harder.
- There’s nothing wrong with working out without a snack, but you might be a little slower than if you had had one.
- Gluconeogensis (getting fuel from other sources) may kick in, but not enough to cause real fatique.
Bottom line : Only those concerned with pace and training for an event should try to get a dose of carbs before an early morning workout. Or those going for over 90 minutes.
That said, if you wake up starving and a banana or piece of toast doesn’t bother your stomach, a small snack won’t hurt.
Food Comp. Test + Lab
Test went well
Thank goodness I have cooking experience! I knew a lot of it already. Because of our test, we got to start lab at 11 today, which meant we were done around 12:30!!! I had my trail mix at 11 and sampled some of the lab so when I got home I had lunch around 1:15. Now I’m stuffed!
Today’s lab was fats :
First project was making mayo from scratch using different techniques: traditional, with butter, with double the oil, with egg whites, and one more I forgot. The result? Traditional techniques work for a reason!
I didn’t sample the mayo…
Then we tested frying squash in just oil compared to breading it and then cooking it in oil. The breaded tasted MUCH better because the breading absorbs the fat and the veggie stays fresh inside. The plain ones tasted like pure oil. Yuck! I sampled half of each kind.
On to BROWNIES !!!! My team made applesauce brownies . They were definitely not nearly as good as the classic ones, but because of the applesauce’s water content they were battery on the inside! I sampled a small piece of each kind – and had another applesauce one that was from the battery middle.
Lastly, we tested blueberry muffins made with oil and made with shorting 👿
I sampled about 1/6 of each kind –
I’m too much of a foodie to not sample these things we make in labs!! I’d say I had the equivalent of 1 squash piece, 1 normal sized brownie and 1/4 of a small muffin. But since they were just tastes, I definitely still needed lunch….
An hour later I had leftover Greek Pasta Salad, veggies with lentil dip (still in log shape from being rolled in plastic) and Fage with wheat and blackberries .
By the time I got to the Fage I was STUFFED from the extra snacks, but since it had been sitting out I knew I couldn’t put it back in the fridge so I ate it anyways.
I’m hoping I digest soon because I’m hitting the gym soon and am not sure I can handle movement right now!
Now for the best news : NO CLASS TOMORROW!!!!!!!! For two totally random, completely unrelated reasons, both of my classes are canceled tomorrow (but I still have a chem lab exam). That means I have the whole first half of the day off. Yay! Study time, since I have 2 big tests on Wednesday.
Jill says
Hi Kath!
LOVE your post today- so informative!
Just wondering- what was the difference between the shortening muffin vs. the oil one?
Kath says
Thanks Jill,
Good question! The shortening one wasn’t held together as well, it was sweeter and not as round of a flavor. The one made with vegetable oil was firmer and toastier – it was definitely the superior muffin. The classic brownies were definitely better than the applesauce too…as you might guess. I’d recommend only subs. half the fat for applesauce to keep some of the round flavor of the fat.
K
yaf says
Question, have you ever heard of and/or tried baking w/ beans as a substitute? I think I’ve heard about this somewhere… not sure though.
Lauren says
Yaf,
Do you mean black bean brownies? I tried this recipe once and was pretty happy with the results. The pureed black beans definitely impart a nice moistness to the brownies, and they didn’t really alter the taste that much. Here’s a link the recipe I used, if you’re interested:
http://www.101cookbooks.com/archives/amazing-black-bean-brownies-recipe.html
(I used Promise Light as opposed to real butter, and I think it worked just fine. The brownies resembled the photo pretty closely, the mine weren’t totally as pretty =)
Romina says
Thanks for the info on pre-workout snacks. I always have to have something or I’m drained and starving! Especially first thing in the morning. I ski a lot so I find myself eating many many snacks.
Heather says
Yaf- I’ve tried black bean brownies. Basically just a can of pureed black beans combined with a box of brownie mix. It sounds disgusting but they’re REALLY good… as close to full-fat brownies as I’ve tasted.
magpie says
Oo that’s interesting about the workout and snacks. I never knew what the right thing to do was, and always worried about not eating something if I wasn’t hungry because I thought you needed a little fuel before any workout.
Instead of applesauce you should try mashed bananas – I made the black bean brownies three different ways (butter, applesauce, and bananas), and the banana was by far the tastiest. I have recipes if you want them 🙂
Korin says
Romina,
I am just like you! If I don’t eat something before I go in the morning I won’t work as hard and when I am done I will eat everything in sight.
I’ve heard conflicting info on this from Rds AND doctors too.
Monica says
Yeah, I am confused regarding eating before working out in the morning.
I know you don’t *need* to eat if you are not going out for 90min. or more, but if you are going out for 45min., and it takes 15min. to get out of the house, 10min. to the gym, 30min. to get ready… you are eating 2 hours after waking up. I thought you should eat within a shorter time of waking. ? You are taking too long the rev up your metabolism for the day, right?
Richelle says
If only my classes were as fun as yours! 🙁 That Greek Quinoa Salad looks incredibly good.. new recipe to try :)!
Trish says
I’m confused about the comment you left in my blog, Kath … according to your prof, I don’t need anything except sports drinks during a 42 mile bike ride and 3 mi run? What about during the course of a HIM?
Jill - GlossyVeneer says
The sports nutrition class sounds fascinating. I’ve been reading lots on that subject because I’ve started training for another marathon and I’m trying to figure the best way to fuel myself before morning workouts. Right now my “long” runs are only up to 6 miles, but they’ll start ramping up soon. Plus I have to get running by 5 or 5:30 AM because of the heat here in Las Vegas, so trying to figure out a balance of taking my thyroid pill on an empty stomach, eating, exercising, etc. has been a challenge. So far I just set an alarm for really early to take my medicine, go back to sleep for an hour and a half, then hit the road!
I can’t wait to hear more about the things you learn in this class. Sometimes I think I would love to throw in my career and go back to school for something health related.
Hallie says
I find that even with a small snack (60 cal or so) and then my normal breakfast after I come home and shower, I’m still WAY more hungry (especially before noon/lunchtime) then when I don’t work out in the AM. My schedule makes it hard to consistently exercise after work, so I’m kind of stuck with going in the morning. My workouts are usually 45 min to an hour and I had the same thought as Monica. Especially since even WITH a snack I get starving later in the morning. Hmm…
Amy says
Thanks for sharing all of your nutrition info. I find it so interesting and have always wondered about eating snacks before a workout.
What exactly is the study program that you’re in now? The classes sound so cool – I’d be really interested in finding a study focus like that somewhere near me.
Sidi says
Your classes are more than fun, some of them. I’m thinking to join… No, no school! So, no, I won’t join any classes. 😉
angel says
Hey everyone, so this has nothing to do with food and is totally random I see random q’s pop up now and again andI thought I’d get everyone’s advice, my boyfriend’s 21st birthday is coming up in two weeks, any gift suggestions? (I’m running behind on the present I know..) Pref under 100. I was thinking either a 3 month beer of the month subscription or an engraved bar sign with this name for his place. Which do you think is a better gift, or what do you suggest? Lol, Thanks!
Christie says
Monica… I am also in a Grad Sports Nutrition class and the rule of thumb is you eat 1g of carbohydrate per kilogram of body weight per hour before for example
2 hrs before/2g of carbohydrate for every kg of body weight
1hr before/1g of carb for every kg of body weight
To get your weight in kilograms divide your weight in pound by 2.2.
So for example a 120pound woman is 55 kg so one hour before she needs 55 grams of carbs.
Now i do think this rule over estimates so you dont need as much as it says but it is a good rule of thumb. And the carbs can come from a banana or yogurt or other fruit etc.
Hope that helps!
Kate(the teenager) says
Kath, Did your class happen to discuss POST workout eating? That concerns me just as much as pre workout eating does!! Thanks!!
sirenjess says
I’m also curious about post workout snacks. Hey, just to let you all know fage is cheaper at super targets. I found it for $1.79 compared to $2.14 at HEB (I live in TX, this is our grocery store)
KatieTX says
Sirenjess,
I have never seen Fage at my heb…perphaps I should look harder. We don’t have a supertarget..does kroger have it?
Kelly T says
so are you going to continue having little meals before your workouts?
i am just hungry first thing in the morning. i dont care about energy, i just want my belly to keep quiet.
BethT says
An RD I visited suggested eating post workout snacks that have a 4:1 carb to protein ratio within 30 – 40 minutes of working out. Interestingly, lowfat chocolate milk is one food combo that nails this perfectly. But you could also get it with cheese + fruit or crackers, a smoothie, cereal with milk, etc.
Kristie says
That’s so neat that you get to do those labs and experiment with different food cooking techniques to see which work best. Even if the majority aren’t exactly healthy… I wouldn’t be able to resist trying small bites of everything either.
Justy2003 says
I saw Fage for the first time at my SuperTarget and got one…couldn’t remember how much I usually pay at Central Market (part of HEB) though. I would guess it’s cheaper, but I’ll hafta double check!
As far as pre-workout snacks go, I think I’ll continue mine…it’s part of what gets me up & going in the morning 😉 Actually…I do a pre-workout breakfast (oatmeal) and a post-workout snack (banana & PB). Does anyone else flip-flop like me? Maybe I’m weird, but my oatmeal doesn’t weigh me down like you’d think it might…just gives me the energy I need!
Christie says
POst workout you should have a 4:1 ration or more specifically 1.2-1.5g/kg of carbs with about .3-.5 g of protein, but basically you should def refueul with carbs and protein but more carbohydrate than anything to help replace the muscle glycogen. Try to eat within 30 min of exercise.
KarenR says
I’m glad to hear that about pre-workout snacks. I always feel guilty because I don’t eat before I work out. I find that it doesn’t give me any extra energy, but that I am just as ravenous after my workout whether I eat beforehand or not. On the other hand I definitely notice I get a better workout if I do drink my coffee first. So I have coffee before and breakfast afterward when I am finally hungry. Whew! Feels good to be out of the closet!
Katy says
those muffins and brownies look so good! i’m going to have to try to make either applesause or blackbean brownies sometime and see if my husband can taste the difference. I put spinach in my smoothie and had him taste his w/o spinach and mine with spinach (without knowing which was which) and he said that the one with spinach tasted like it had dirt in it. =) but i still really liked it!
Becca says
What a fun class!
Jessie says
Kath or anyone else:
how do i color code google calender? i know Kath has mentioned it before but i can’t figure it out, thanks!
Kath says
Trish,
Yes, pretty much. And according to my textbook too.
Peters and others noted that triathletes who consumed a liquid form of carbohydrates performed better on a 3-hour cycling-running exercise task when compared to both a placebo trial and a trial in which triathletes consumed isocaloric semi-solid carbohydrate foods (orange juice, white bread, marmalade and bananas). The authors did note that the athletes may have had negative perception toward eating solid foods during performance, which could have adversely affected their performance in that trial.
When working at a high intensity your body is using mostly carbs in the form of muscle glycogen and very little (if any) fat. Since during exercise you want to replenish your glycogen stores as quickly and efficiently as possible, simple carbs such as the polymers in sports drinks would do that quickly. Sports drinks provide 14-24 grams of CHO per 8 oz and athletes are recommended to consume 8 oz every 15-20 minutes to get to 100 grams per hour. But of course the bottom line is what works for you. If you can handle solid foods and want them, then have them. I just responded because you asked for ideas…
Amy,
I am getting a masters….and basically a bachelor’s too…in Nutrition.
Christie
Thanks for your expertise!
Jessie,
You have to create a diff. calendar for each category. I thought it was annoying at first but I got used to it. Then you can show/hide each category as you wish.
Kath
sirenjess says
KatieTX, I am not sure about kroger because we don’t have those stores in San Antonio. I could ask my sister she lives in Denton. some HEBs have fage it depends on the location of the heb. they are weird like that.
Christie says
Kath I am sure by the end of the class you will learn all these things too… seems like our classes are very similar. I am in my last week and I have to hand in this whole project we had to do for asports team… i used female runners.
You sound like me its like exciting to be in the class and you feel like you soak every word up, glad your enjoying your class… keep sharing we can always afford to learn more!