Power Up Your Post Workout Nutrition

Power Up Your Post Workout Nutrition

You get up early in the morning
You leave your warm house and come to Fitcamp.

You do a CRAZY, STRENUOUS workout and then you leave.

You get in your car and start to drive, not really understanding what is happening in your body.

By the time you get home, your window of opportunity is closing to recover from the workout.
And it’s closing FAST.

Sometimes you feel like eating after your workout and sometimes you do not.

Today you don’t feel like eating.

So you go about your day; then a few hours later you eat something.

Why can this be detrimental to your weight loss goals?

Let me explain…


Exercising makes you a healthier and stronger person.

Strength training breaks down your muscle tissue and depletes energy/glycogen stores.

Glycogen has many molecules of sugar bound together and stored to be used for energy.

Exercises and strength training utilizes most of your stored glycogen.

This depletes the glycogen stored in your muscles and liver.

What Happens Post Workout

Immediately after your workout, your body is primed for growth and repair of the muscles you just trained.

Your body has a small window of opportunity that YOU need to take advantage of.

This window is sometimes referred to as the “anabolic window” because of the perfect storm of things happening in your body.
During this window your body is very sensitive to a hormone which helps your body remove sugar from your blood, sending it into the muscles.

Its also sensitive to another enzyme which increases glucose uptake and the replacement of glycogen in your muscles and the liver.

High- Versus Low-Glycemic Foods

There are two types of carbohydrates to use after a workout, but only ONE is optimal.

They are low- and high-glycemic foods.

Low-glycemic foods give you a SLOW release of sugar into your bloodstream.

This slow release increases glycogen stores, but not fast enough.
Low-glycemic foods supply your body with glucose
over longer periods of time
This may not be the best source, since you want RAPID resynthesis in order to replenish your cells with glycogen.
High-glycemic foods raise blood sugar rapidly
This rapid increase in blood sugar may be a more efficient way to replenish your body of the glucose it so desperately needs.

High-glycemic foods may also rehydrate you more efficiently.

But you can’t forget about the amino acids. (Protein)

Amino acids are vital to the health and growth of your muscles, especially after a workout.

A workout breaks down muscle tissue.
Your muscles are broken down for energy
You want to avoid catabolism AT ALL COSTS.

Amino acids are vital to the success and rebuilding of your muscle tissue.

The anabolic window makes your muscles more sensitive to insulin.

Insulin does two things.

First, it may help glucose uptake, and therefore increase glycogen stores in your muscles.

Secondly, insulin also increases the uptake of amino acids into your muscles, resulting in increased muscle repair and growth.

Post Workout Nutrition

The optimal time for repair and resynthesis of glycogen stores is IMMEDIATELY after your workout.

Certain conditions need to be present to ensure you are having optimal glucose and amino-acid uptake.

They include:

• The amount of glycogen depleted

• The presence of insulin

• Presence of important enzymes

• The degree of muscle damage

The “anabolic window” is a period of time after your workout where your body is able to gather nutrients, and repair and build lost nutrients.

A drink or meal containing high-glycemic foods and protein, allows your body the proper balance of amino acids and glucose for tissue repair and growth.

High-glycemic foods allow a RAPID rise in blood sugar which your muscles quickly upload, due to increased sensitivity to insulin and permeability to glucose.

A post workout meal, with the right amount of protein and carbohydrates, may allow your body a perfect replacement for those lost nutrients after your WORKOUT!

So – if your body isn’t changing as everybody else’s is
– if you feel stuck and don’t know how to get consistant results
– if you feel tired after training
– if you don’t really recover between sessions

Give your body a chance… Feed it Right….
Protein and fast acting Carbohydrates is the answer within an hour of your workout.

The Truth About Spinach !

Hate Spinach?
Why You Must Eat This Food

Whether you’re looking to lose fat or just want to improve your overall health, one food that you absolutely must get in place with your diet plan is spinach. Many people have a love hate relationship with it.
They love the nutrition that it offers their body but hate the way it tastes.
If that’s you, then you need to look for simple ways to incorporate it into other meals that will easily disguise the taste so that you can get it back into your diet.
If you don’t even realize the benefits that spinach has to offer, then that’s the first place for you to start.
Let’s look at why you must be adding spinach into your day.
The Nutrition Of Spinach
The very first standout nutrient found in spinach, with a single cup offering more than 1000% of your total daily requirements is vitamin K.
If you are low in this nutrient, spinach is your solution. Vitamin K is required for proper blood clotting and will also help to keep your bones strong.
Spinach is also a great source of vitamin A, manganese, folate, magnesium, as well as iron, which is vital to keeping your energy levels where they need to be.
If you’re like many women and are reducing your red meat consumption, chances are you are already low in iron intake and spinach will help to fill this void.
Spinach is also a great source of vitamin C and will provide potassium, calcium, vitamin E and dietary fiber. It even offers a small dose of omega fatty acids, so for those who are on a strict diet plan, this is one very good way to meet your intake.
Spinach is very well known for the antioxidants it supplies you with and will be a terrific way to help lower the amount of oxidative stress on the body.
This is important to help keep your health in top shape and to hold back the aging process.
Quick Tips To Get It Into Your Diet Plan
So if you’re still hung up on the taste of spinach, what can you do to add this into your day?
First, consider adding it to foods you’re already preparing so the taste will be disguised.
This includes adding it to a lasagne, making it into a dip with low fat source cream and Greek yogurt or cottage cheese, or adding it right into an omelette.
Or even try adding it to a “Healthy Pizza”…just add some spinach in place of another veggie and enjoy!
You can buy it in frozen pellet form to add to soups, sauces and casseroles.
That’s a very easy way to add it into your day and chances are you won’t even notice it in there.
Some people will also choose to add spinach into their protein shake, giving it a ‘green’ effective that will promote optimal health.
Finally, don’t overlook the obvious – replacing half the normal lettuce you use with some spinach instead. I swap ALL my salad leaves for spinach in wraps and side salads – add fresh herbs or spicy rocket and watercress and you’ll notice your salad has taste and nutritional value. If you follow my blog you’ll know not to waste your money on Iceberg lettuce (no nutrient value at all)
So there you have the main facts to note about spinach. It really is one of the highest nutritionally dense foods that you could be eating and will help to promote maximum health very well.

Local Health & Fitness Expert is nominated to carry Olympic Torch

Me? Jackie Allen? the local Health & Fitness expert, nominated to carry the Olympic Torch.

I only realised I had been nominated when Samsung – the sponsors of the torch relay – contacted her.
At first, thinking it was a spoof, Iignored the email. Then realising it was genuine Igladly accepted the nomination.

It makes me proud to think that one of my clients put me forward…. It’s a fantastic honour. I’ve worked in community fitness and health promotion for over 25yrs and it’s easy to forget the effect my work has on the lives of those I come in contact with every week”
Still unsure exactly who nominated me– I suspect one of the members of Take Heart her cardiac support Group based at Elmscroft Community centre in Gloucester. I’m sure the nomination came from a Take Heart member… they have a great sense of community and the statement given to the Olympic Torch Relay organisers supporting my nomination mentioned the work I’ve done with the cardiac group for over 15 yrs….
The nomination was made due to my long service to the group in spite of the many hurdles that I have had to overcome. Becoming a single parent and personal tragedies should’nt hold anyone back from following their dream.
I await the next step in the process, and hope to include some of my clients in the actual event.

Can you imagine – I work with all ages and fitness levels, wouldn’t it be great to show off the abilities of my Super Seniors – I’d like to have them do it with me. One from each age group from teens through to my lovely Ninety year olds!!

For more info, email info@fitnesssolutionsuk.com

Or call Jackie on 07831 680086 .
To see Take Heart in action – they meet every Monday & Friday 10:15 for Aerobic Keep Fit and 11:15 for Chair-Obics
At Elmscroft Communtiy Centre Barnwod Gloucester.


Email- info@fitnesssolutionsuk.com
Phone- 07831 680086
Blog http://superseniorssolution.wordpress.com
Website http://www.fitnesssolutionsuk.com



Eating a low-calorie diet for just four months can cure Type 2 diabetes
Tuesday November 29,2011
By Jo Willey Health Correspondent

EATING a low-calorie diet for just four months can cure Type 2 diabetes, it was revealed yesterday.
People who slashed the calories they ate each day had a far more significant improvement in the condition and in their general health than medication offered.
They no longer needed life- saving insulin, the level of dangerous fat built up around their hearts was significantly reduced and their cardiac function improved.
“It is striking to see how a relatively simple intervention of a very low-calorie diet effectively cures Type 2 diabetes,” said the lead author of the study, Dr Sebastiaan Hammer.
“Moreover, these effects are long term, illustrating the potential of this method.
“Lifestyle interventions may have more powerful beneficial cardiac effects than medication in these patients.”
The discovery has major implications because diabetics and the obese are particularly at risk of suffering a potentially fatal heart attack or being struck down by debilitating heart disease.
Lifestyle interventions may have more powerful beneficial cardiac effects than medication in these patients
Dr Sebastiaan Hammer
The breakthrough is good news for the nearly 2.5 million people in Britain with this type of diabetes, caused by the pancreas not producing enough insulin to break down glucose in the blood.
It could revolutionise the treatment of what has long been seen as a lifelong condition with no cure.
Dr Hammer, whose study was presented at the annual meeting of the Radiological Society of North America, wanted to discover the long-term effects of weight loss by restricting calorie intake.
Pericardial fat is a build-up around the heart that can stop it from working properly, particularly in the obese and sufferers from metabolic disease seen as a precursor to heart disease.

Dr Hammer, from the Department of Radiology at Leiden University Medical Centre in the Netherlands, said: “Our results show that 16 weeks of caloric restriction improved heart function in these patients.
“More importantly, despite regain of weight, these beneficial cardiovascular effects were persistent over the long term.”
Dr Lorna Layward, a spokeswoman for the Stroke Association said: “Diabetes, being overweight and poor heart function can all increase our risk of stroke.
“Losing weight is something that everybody can do something about and it can have a huge impact on improving our overall health.
“It’s never too late to start losing weight, and as highlighted in this study, the less fat you have around your heart, the better your heart will function.
“Losing weight will also reduce our risk of stroke and other cardiovascular conditions.”
Using scans, researchers analysed heart function and pericardial fat in 15 patients—seven men and eight women—with Type 2 diabetes before and after four months of a diet consisting of 500 calories a day.
Changes in body mass index (BMI) were also measured. The results showed that caloric restriction reduced BMI from 35.3 to 27.5 over four months.
Pericardial fat also decreased by about a third and resting heart function improved noticeably.
After an additional 14 months of follow-up on a regular diet, BMI increased to 31.7, but pericardial fat only increased slightly.
On average, someone who has a BMI of 30 will get diabetes.