proper eating times

Question
Mr. Rapitis:
I am a journalism and exercise science student at Ball State University, and work (copy-editor and general writer) for Faith and Fitness Magazine (faithandfitness.net). I am currently writing a story about the importance of not eating before a work-out, but rather within 30 minutes after exercise. I am focusing on the sluggish affects throughout your workout with pre-exercise eating (raised insulin levels, etc) and the importance of glycogen-replenishment after the workout. I believe that calories are more easily burned off if the intake is after a work-out (makes sense to me, raised heart rate=more energy used=raised metabolic rate), but I am having difficulty finding professional back-up to this theory of mine. If you know anything about what happens within the body concerning food digestion to either support or disprove my idea, I would GREATLY appreciate any information. Please be in touch! Thanks so much for your time!
Carolyn Furr

Answer
Hello Carolyn!
    Thank you for your nutrition question.  I would be happy to help you with your story.   I agree that athletes should not eat directly before a work out because of the sluggish effects. In fact, eating foods such as a bagel or muffin right before a workout actually causes blood flow to go to the stomach rather than to the muscles for performance.  If an athlete feels she needs something to eat before a workout it should be at least 3-4 hours prior. The meal should also be balanced including carbohydrates, protein, and a small amount of fat.  Greasy, fried foods that are heavy in fat take a long time to digest and should be avoided.  A good example of a pre-workout meal is a turkey sandwich, a side salad, and a piece of fruit.
  As you mentioned in your email, the afterworkout meal is more important because of the depleted glycogen stores. The longer the athlete works out the more depleted she becomes.
This is why it's a good idea to make a habit of practicing carbohydrate refueling after exercise. Many athletes may feel extra hunger after a workout and overeat. A glass of 100% fruit juice  or a carbohydrate snack(ie. oatmeal bars) immediately after a workout can ease this common urge. A good rule of thumb is :athletes should replenish their glycogen stores within 30 minutes of ending a workout by consuming one to 1.5 grams of carbohydrate per kilogram of body weight.
   In addition, athletes continue to burn calories even after they have completed their workout because muscles need energy to grow.  They need carbohydrates primarly for fuel and protein for muscle repair.  The following is a good post work out meal:post workout meal

1 cup strawberries
1 cup low fat strawberry yogurt
1 scoop(2oz) vanilla protein powder- 22 grams protein
?tbsp honey
1 cup 1% milk
1 cup orange juice

  A final tip to make workouts  most effective, athletes need to look at the overall diet, not just the daily diet. Athletes should look at their overall nutritional pattern. A proper meal one day, followed by a week of fatty food, will almost certainly decrease the benefits of the exercise program. This is why I recommend a supplement called Juice Plus which is available on my website(http://www.juiceblend.com) It contains the nutrients from 17 fruits and vegetables and is a perfect supplement for the athelete.   Let me know if you have further questions. Can I please get a copy of the article also? My email is [email protected]  Hope this has helped.

George Rapitis, Nutritionist  

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