Wednesday, April 15, 2015

When and what to eat after a workout

I hear this question often. 

"I know I do the whole eating after a workout wrong. I am horrible at working out and then waiting hours to eat. Who knows the rules on this?"

I love this topic! For an endurance athlete (marathoner/triathlete) your ratio is 3 carbs to every 1 protein. So that's why chocolate milk works well for endurance athletes, or a whole banana with a half scoop of protein whey is about 10 grams protein, to 30 grams of carbs (3/1) 

if your goal is to lean out or build muscle then you eat as much protein as your body will absorb (around 25 grams normally for us Chicas) and then you have it with a simple sugar. A fruit like banana or strawberry is great but try to avoid fat and fiber (if possible green smoothies) your workout is like an insulin shot making the gates of your muscles open so they take in nutrients more quickly. This window of opportunity closes about 45 minutes after your workout. So the sooner the better. 

Fat also inhibits absorption of the protein and carbs in your gut which may make it so the nutrients don't absorb in that window of time) protein repairs and carbohydrates energize your muscles) so - low fat, low fiber high carbs and depending on your goals if it is endurance or building the protein amount will change. 

I truly believe for endurance the post workout meals are extremely important and even more important than the typical carb loading that some do the week of a race. the post-workouts will keep the shelves of your muscles stocked with energy. Your muscles pull most the energy from your workouts directly from your muscles and a workout can deplete that. Just eating normally for a non active person will restock the shelves but for an active person a post workout is best!!

Follow up question: "You're saying no green smoothie after a workout? Stick with milk or protein shake instead?"

This is a subject I like and wanted to know more about so I spent a lot of time on it! Green smoothies are great but they don't optimize post workout nutrition so if your trying to max out nutrition and increase sport performance then a low fat, low fiber with carbohydrate and protein meal is better. So yes if your doing endurance a low fat chocolate milk is great!

2nd follow up question: "How do you balance the protein shakes and eating breakfast while trying to lose weight? I feel like if I do that then I will barely have calories left for lunch or dinner and will be hungry later."

It's a good concern that many of us ladies share. Why add calories? It's a principle of nutrient timing it's not just about the calories but about when our bodies best use the nutrition and how it influences hunger. Even though I add calories (around 160) with post workout it also ties over my hunger and keeps my blood sugar in line so I make more calculated decisions at my next meals. Otherwise I can become ravenous and I make poor decisions and I end up eating a lot more in calorie cost than the post workout meal was. 

But everyone is different and I think we get familiar with how our own bodies respond so after giving it a good try if it doesn't seem to help in any way then it may be good to go with what does work. 

Here are some links to my favorite post workout snacks.

Greek Yogurt Lean Treat

Strawberry Vanilla Protein Shake

Dessert for Breakfast

Chocolate Peanut Butter Protein Shake

Peanut Butter Fudge Shake

Happy Healthy Eating!

Thursday, March 19, 2015

Lazy Man's Spaghetti Squash Recipe

I added some ground turkey after the pic. It super easy to make and faster than whole wheat or other spaghetti. 

Lazy Man's Spaghetti Squash

1 Medium spaghetti squash
1 jar healthy spaghetti sauce
1 lb ground turkey

Take medium spaghetti squash, poke several deep holes with knife, cook in microwave whole about 8 min on high. Carefully remove from microwave watch for steam, it will be hot! Cut in half, scoop out seeds, add a healthy spaghetti sauce in the middle and serve. Use a fork to eat to separate out the fibers as you eat. Microwave times may vary.

Happy Eating Healthy!

Wednesday, March 11, 2015

3 Reasons To Wear Reflective Clothing While Running or Biking in the Dark

***The following is a fitness/safety guest post from a non-profit sister site***

For some daylight savings means a little less sleep but for others who are active on the road in the early morning it might be the difference between life and death.

With the recent change in daylight savings more athletes are hitting the roads at darker hours in the morning. Gone are the days where reflective clothing was only worn by the overly cautious. With more distracted drivers on the roads it is now considered a wise, accepted and necessary practice for runners, walkers and bikers. Below are 3 reasons why these athletes should consider adding reflective clothing to their running attire if they have not already.

More drivers are distracted
Never has it been so dangerous to be active on the road at night or early in the morning. Although laws are in place so that drivers do not text while driving many unfortunately still do. The average time and distance that a person takes their eyes off the road to text while driving is equal to driving the length of a football field blindfolded. Texting is more dangerous to drivers and pedestrians than a person driving with more than the double the legal blood alcohol limit. Many of these texters are also new teenage drivers which is a very dangerous combination. As a runner and cyclist it is more important than ever to do everything we can do be seen by distracted drivers.

White clothing is not enough
As I have talked to people about our Nonprofit campaign some have asked “Isn’t it enough to just wear white clothing?” and the answer is no! It is a simple explanation of math. At 40 miles an hour it takes a car, in good driving conditions, 200 ft to stop. In the dark a driver can see a person wearing reflective clothing at over 1000 ft away with plenty of time to maneuver or stop if needed.  A person wearing all white cannot be seen until 200 ft away; the exact distance that it takes a car to stop. A 800 ft difference than reflective clothing!  If you throw in any distraction, bad road conditions or more speed a driver would not be able to stop in time to avoid hitting a pedestrian in all white clothing even if they see them. A person wearing all black, like many runners used to do, is not seen until they are 50 ft away. This means that a driver could potentially see a runner in black, not be able to stop in time, hit them and still not be able to stop for another 150 ft! 8 out of 10 drivers that hit runners, walkers or bikers at night did not see them before they hit them.

Reflective clothing won’t cramp your style it’s just the opposite
When asked online what drivers thought of runners wearing reflective clothing drivers overwhelmingly expressed appreciation to athletes on the streets who made it easier to be seen. Some drivers even mentioned that they at times stop to thank runners for wearing reflective.

Stylish stripes and flashing lights that are well seen in the dark now dominate styles in outdoor fitness fashion. Most runners and sports clothing manufacturers are realizing that reflective clothing has become a necessity and a well accepted practice for most who love the sport. Fluorescent colors which are always best seen right before and after the sun starts to come up are also popular and in demand. There are many varieties of reflective clothing and flashing lights that will suit almost any cyclist or running style. Minimalists can still wear the bear necessities such as bands, hats, shoes or vests that are breathable, lightweight and made for serious endurance athletes.  

Friday, March 6, 2015

Breakfast Egg Sandwich Recipe

This Breakfast Egg Sandwich recipe is brought you you from Susan's week 3 & 4 meal plan. This is a great breakfast with only 257 calories!!!

1 light English muffin
1 egg, 2 egg whites or use ¼ cup egg substitute
1 slice extra lean ham
1/8 cup mozzarella cheese

Fry the egg in a pan with non stick cooking spray. Toast the English muffin, remove eggs when they are done, put ham in the pan and cook until warm on both sides. Put the cheese on top of hot eggs, put hot ham on top of that and you're set!

(adapted from


Thursday, February 19, 2015

Healthy Thousand Island Dressing Recipe

A couple days ago I made some homemade fry sauce. And I dipped a piece of broccoli in it and I liked it, but it was missing something. I decided to try and make my own Thousand Island dressing and I did it!

Thousand Island Dressing with Cottage Cheese

1/2 cup cottage cheese
1/4 c water
3 tablespoons ketchup
1 tablespoon white vinegar
1/8 teaspoon salt
1 dash black pepper
2 teaspoons sweet pickle relish

Put all ingredients into blender except for the pickle relish. Blend until smooth, add pickle relish last and stir with a spoon.  You can add more or less water depending on the thickness you want. I was using this as a dip on this particular day, but I could have made it more thin and used it as a salad dressing.

Tuesday, February 17, 2015

Applesauce Protein Pancakes and Crepes Recipe

Applesauce Protein Pancakes and Crepes

2/3 C Oats
10 Egg Whites
4 TBSP no sugar added applesauce
1/2 scoop protein powder

Blend oats into flour.  Add the rest of the ingredients and blend again.  Cook like pancakes on a pre heated griddle.  This recipe also makes delicious crepes if you add water to make the batter a little more thin. Add 1 TBSP of water at a time until you reach desired thickness.

Serves 2
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