A Better Warm-up
from www.coreperformance.com website
There's nothing wrong with touching your toes. If you can do it, you're ahead of most people in terms of flexibility. Only a short while ago, a quick toe touch and a few minutes on the treadmill was all experts thought was needed to warm up for sports or exercise. And that's still what most people do, if anything.
But there's a more effective way to prepare your body for physical activity. It involves going through a series of dynamic movements that increase your core temperature, prepare your nervous system for activity, and activate key muscles that you'll use in your training session. The word "warm-up" doesn't really cover it. That's why we call it "movement preparation," or "movement prep." More than getting warm, "movement prep" decreases your injury potential and improves your training. And it only takes about 5 to 7 minutes.
Get started with this sample routine.
Glute Bridge - Marching
01
06 reps each
Play Video
View Movement Details
Hip Rotation - External - Sidelying
01
12 reps each
Play Video
View Movement Details
Leg Overs
01
06 reps each
Play Video
View Movement Details
Knee Hug - Moving
01
06 reps each
Play Video
View Movement Details
Reverse Lunge - with Twist
01
06 reps each
Play Video
View Movement Details
Knee Hug to Forward Lunge - Elbow to Instep
01
06 reps each
Play Video
View Movement Details
Drop Lunge
01
06 reps each
Play Video
View Movement Details
Lateral Squat - Low
01
06 reps each
Play Video
View Movement Details
Inverted Hamstring - Moving Forward
01
06 reps each
Play Video
View Movement Details
Heel to Butt - Moving Forward with Arm Reach
01
06 reps each
Play Video
View Movement Details
Wednesday, July 14, 2010
Monday, July 5, 2010
A New Study Linking Sleep Deprivation to Weight Gain...
By: Michael Stevens, www.newsoxy.com; Staff WriterPublished: Jul 5, 2010
Deprived sleep can cause weight gain, study found.
Sleep problems weight gain are linked, according to a recent health study. Women who are middle-aged and older with sleep problems are more likely to gain weight. It all comes down to many studies where people who have trouble with sleep are likely to gain weight.
"These findings many not prove a cause-and-effect, they raise the possibility that improving sleep quality might help stave off excess weight gain," lead researcher Peppi Lyytikainen, of the University of Helsinki, said in a statement. The study included 7,332 men and women who were originally surveyed between 2000 and 2002. Those who said they'd had trouble falling asleep or staying asleep on at least 14 nights in the past month were classified as having "frequent" sleeping troubles.
In addition, the subjects reported their poundage and height during the first survey, then again, five to seven years later. However, many of those studies assessed people at one point in time. This makes it difficult to know, which comes first, the sleep complications or the excess pounds.
New findings from Finnish researchers strengthen the evidence that sleep difficulties are related to weight gain. Reseachers found that sleep annoyances came prior to substantial gain in some participants. The science and technology information service followed more than 7,300 40- to 60-year-old adults for seven years.
They concluded that women who reported significant sleep troubles at the outset generally put on more weight over time than women who slept well. Roughly one-third of women with frequent sleep complications gained at least 11 pounds, versus about a fifth of women with no sleep difficulties at the outset. The link in the women persisted even when the investigators accounted for a number of factors that can affect both sleep quality and gain.
This study included the participants' body weight at the beginning of the study, their exercise habits and their general physical and mental health. In the beginning 20 percent of women had frequent sleep difficulties. Overall, the study found, those women were more likely to report a "major" gain of 11 pounds or more by the conclusion of the study, in comparison to women who slept well. However, the 17 percent of men who reported sleep troubles were not more likely to put on weight than those who slept without difficulty.
Deprived sleep can cause weight gain, study found.
Sleep problems weight gain are linked, according to a recent health study. Women who are middle-aged and older with sleep problems are more likely to gain weight. It all comes down to many studies where people who have trouble with sleep are likely to gain weight.
"These findings many not prove a cause-and-effect, they raise the possibility that improving sleep quality might help stave off excess weight gain," lead researcher Peppi Lyytikainen, of the University of Helsinki, said in a statement. The study included 7,332 men and women who were originally surveyed between 2000 and 2002. Those who said they'd had trouble falling asleep or staying asleep on at least 14 nights in the past month were classified as having "frequent" sleeping troubles.
In addition, the subjects reported their poundage and height during the first survey, then again, five to seven years later. However, many of those studies assessed people at one point in time. This makes it difficult to know, which comes first, the sleep complications or the excess pounds.
New findings from Finnish researchers strengthen the evidence that sleep difficulties are related to weight gain. Reseachers found that sleep annoyances came prior to substantial gain in some participants. The science and technology information service followed more than 7,300 40- to 60-year-old adults for seven years.
They concluded that women who reported significant sleep troubles at the outset generally put on more weight over time than women who slept well. Roughly one-third of women with frequent sleep complications gained at least 11 pounds, versus about a fifth of women with no sleep difficulties at the outset. The link in the women persisted even when the investigators accounted for a number of factors that can affect both sleep quality and gain.
This study included the participants' body weight at the beginning of the study, their exercise habits and their general physical and mental health. In the beginning 20 percent of women had frequent sleep difficulties. Overall, the study found, those women were more likely to report a "major" gain of 11 pounds or more by the conclusion of the study, in comparison to women who slept well. However, the 17 percent of men who reported sleep troubles were not more likely to put on weight than those who slept without difficulty.
Thursday, June 3, 2010
Is the hCG diet a fad or something more?
I have been getting a lot of questions regarding the "latest, greatest" fad-diet called the ATW Ultra-Low Calorie hCG diet. While I'm not here to get on a soapbox or try to tell people what they should or shouldn't do I do feel obligated to obtain facts and offer insights into this so-called diet. As always, I recommend my clients or readers to consult with their medical practitioner before beginning any diet regiment or nutrtion program.
Here's what we know:
What is hCG?
hCG stands for humn chorionic gonadotropin, a glycoprotein produced in the placent that promotes the growth of the corpus luteum and secretion of estrogrens and progesterone of the corpus luteum. Estrogen promotes the growth of the mother's sex organs and tissues of the fetus during pregnancy...progesterone promotes the special development of the uterine endometrium in advance of implementation of the fertilized ovum; progesterone also promotes fetal tissue and organ development as well as the mother's breasts. During pregnancy hCG also prevents menstruation and could affect those not pregnant.
hCG is collected from pregnant women's urine or genetically modified. It is used for tumor markings (identification) as hCG is produced by tumors, as well as fertility (ovulation inducer) and the now-controversial ATW ultra-low calorie diet (less than 500 calories a day).
The Diet itself
The theory behind the diet is that hCG promotes fat loss rather than lean tissue and muscle loss in order to protect the developing fetus byway of consuming and mobilizing abnormal, excessive adipose (fat) deposits. The diet was originally studied with a 125 IU daily injection of hCG with less than 500 calorie diet of high protein and low fat/carbs.
Adversaries
Recently the Journal of American Medical Association and the American Journal of Clinical Nutrition both spoke out against the ATW hCG diet as being "neither safe nor effective".
Common Diet
The most common form of the diet is the homeopathic version but typically the administration is oral (not injected) and contains obscure ingredients not regulated by the Food and Drug Administration (FDA); typically the homeopathic version has little to no hCG in it and is often substituted with derivatives of ephedra.
My Conclusions
Again, I recommend talking to your doctor before beginning any diet or nutrition program but my findings on this hCG diet are staggering. First, where it is obtained and how it is administered is not regulated and can be extremely unsafe. Also, the low amount of calories consumed is not safe. If you're goal is to "lose weight" aren't there better ways (like exercise and portion control???). I'm vary wary of fad diets to begin with because they do not teach a person how to eat properly and maintain a proper fitness program throughout life. The side effects are not ultimately known (testicular shrinkage, menstruation issues, liver and kidney damange, etc.)--is that something we want to put into out bodies??? There has to be a better way.
Here's what we know:
What is hCG?
hCG stands for humn chorionic gonadotropin, a glycoprotein produced in the placent that promotes the growth of the corpus luteum and secretion of estrogrens and progesterone of the corpus luteum. Estrogen promotes the growth of the mother's sex organs and tissues of the fetus during pregnancy...progesterone promotes the special development of the uterine endometrium in advance of implementation of the fertilized ovum; progesterone also promotes fetal tissue and organ development as well as the mother's breasts. During pregnancy hCG also prevents menstruation and could affect those not pregnant.
hCG is collected from pregnant women's urine or genetically modified. It is used for tumor markings (identification) as hCG is produced by tumors, as well as fertility (ovulation inducer) and the now-controversial ATW ultra-low calorie diet (less than 500 calories a day).
The Diet itself
The theory behind the diet is that hCG promotes fat loss rather than lean tissue and muscle loss in order to protect the developing fetus byway of consuming and mobilizing abnormal, excessive adipose (fat) deposits. The diet was originally studied with a 125 IU daily injection of hCG with less than 500 calorie diet of high protein and low fat/carbs.
Adversaries
Recently the Journal of American Medical Association and the American Journal of Clinical Nutrition both spoke out against the ATW hCG diet as being "neither safe nor effective".
Common Diet
The most common form of the diet is the homeopathic version but typically the administration is oral (not injected) and contains obscure ingredients not regulated by the Food and Drug Administration (FDA); typically the homeopathic version has little to no hCG in it and is often substituted with derivatives of ephedra.
My Conclusions
Again, I recommend talking to your doctor before beginning any diet or nutrition program but my findings on this hCG diet are staggering. First, where it is obtained and how it is administered is not regulated and can be extremely unsafe. Also, the low amount of calories consumed is not safe. If you're goal is to "lose weight" aren't there better ways (like exercise and portion control???). I'm vary wary of fad diets to begin with because they do not teach a person how to eat properly and maintain a proper fitness program throughout life. The side effects are not ultimately known (testicular shrinkage, menstruation issues, liver and kidney damange, etc.)--is that something we want to put into out bodies??? There has to be a better way.
Tuesday, May 18, 2010
Food-to-Content Conversion CHEAT SHEET
While you can't keep track of the exact numbers for calories, fat, carbs and other things without a label, you can be mindful of your portion sizes. The easiest way to do this is by learning the basic exchange of food for calories, fat, etc, to estimate your total intake. Use the general guidelines below to keep track of your approximate intake of calories, carbs, fat and protein.
Remember that I recommend eating 60-120 minutes prior to workout a healthy, balanced meal of roughly 40% carbs, 30% protein, 20% fat, and 10% fiber (+/- 5% each one). You should also be eating a higher-protein based meal post-workout (40-60 minutes) of 40% protein, 25% carbs, 20% fat, 15% fiber (+/- 5% each one). As always, these are generic numbers and you should check with your healthcare professional prior to implementing a meal plan and/or health & fitness plan. Good luck!
Vegetables
1 cup raw leafy, 1/2 cup cooked or raw , 3/4 cup juice and 1/2 cup of cooked dry beans all have around 25 calories, 5g of carbs and 2g of protein.
Fruits
1 medium-sized fruit, 1/2 cup canned or chopped fruit, 1/4 cup fruit juice or 2 Tbsp of dried fruit contain about 60 calories and 15g of carbs.
Breads and Cereals
1 slice of bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta all have around 75 calories, 15g of carbs, 3g of protein and 0-1g of fat.
Meats, Eggs, Nuts
1 ounces meat. a handful of nuts, 1 egg and a 1/2 cup of legumes run about 75 calories, 7g of protein, 4-6g of fat (varies depending on cut of meat).
Oils, Butters
1 Tbsp olive oil, flaxseed oil, fish oil or peanut butter has around 72 calories and 8g of fat.
Dairy
1 cup milk, 1/2 cup cottage cheese and 1 slice of cheese have about 100 calories, 12g of carbs, 8g of protein and 0-4g of fat.
Remember that I recommend eating 60-120 minutes prior to workout a healthy, balanced meal of roughly 40% carbs, 30% protein, 20% fat, and 10% fiber (+/- 5% each one). You should also be eating a higher-protein based meal post-workout (40-60 minutes) of 40% protein, 25% carbs, 20% fat, 15% fiber (+/- 5% each one). As always, these are generic numbers and you should check with your healthcare professional prior to implementing a meal plan and/or health & fitness plan. Good luck!
Vegetables
1 cup raw leafy, 1/2 cup cooked or raw , 3/4 cup juice and 1/2 cup of cooked dry beans all have around 25 calories, 5g of carbs and 2g of protein.
Fruits
1 medium-sized fruit, 1/2 cup canned or chopped fruit, 1/4 cup fruit juice or 2 Tbsp of dried fruit contain about 60 calories and 15g of carbs.
Breads and Cereals
1 slice of bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta all have around 75 calories, 15g of carbs, 3g of protein and 0-1g of fat.
Meats, Eggs, Nuts
1 ounces meat. a handful of nuts, 1 egg and a 1/2 cup of legumes run about 75 calories, 7g of protein, 4-6g of fat (varies depending on cut of meat).
Oils, Butters
1 Tbsp olive oil, flaxseed oil, fish oil or peanut butter has around 72 calories and 8g of fat.
Dairy
1 cup milk, 1/2 cup cottage cheese and 1 slice of cheese have about 100 calories, 12g of carbs, 8g of protein and 0-4g of fat.
* Some information gathered from Amanda Carlson, R.D. and www.coreperformance.com
Making Sense of Food Packaging
Nutrition
How to Make Sense of Food Labels
Amanda Carlson May 5, 2010
How to Make Sense of Food Labels
Amanda Carlson May 5, 2010
I recently found this article, written by Amanda Carlson, R.D., on www.coreperformance.com regarding food labels and some of the marketing gimmicks that are prevalent in today's packaging...I thought you might find it informative. Good reading...A
The FDA recently informed 17 food manufacturers that their food labels mislead consumers about the health benefits of their products. The misrepresented claims included “100% Juice,” “No Sugar Added,” “Healthy Options,” and “Fortified with Antioxidants.”
While the FDA is cracking down on manufacturers, you still need to decipher for yourself what’s healthy. Keep in mind that food packaging is nothing more than an advertisement, an attempt to entice you to buy one product over another. Oftentimes the label is downright deceptive. Here’s what to look for to avoid getting tricked by food labels.
While the FDA is cracking down on manufacturers, you still need to decipher for yourself what’s healthy. Keep in mind that food packaging is nothing more than an advertisement, an attempt to entice you to buy one product over another. Oftentimes the label is downright deceptive. Here’s what to look for to avoid getting tricked by food labels.
Healthy
A food can be labeled “healthy” if it’s low in fat (especially saturated or trans fat) and has limited cholesterol and sodium, but that doesn’t mean the item has the lowest amount of fat or the lowest sodium. In other words, it still may not be your healthiest choice.What to look for: Don’t rely on packaging. Look for the cleanest and least processed form of food. Look for grains that are high in fiber, fruits that are in season, and natural nuts and nut butters that give your body fantastic fats. Keep highly processed foods to a minimum.
Organic
While there are hundreds of products emblazoned with the promise of being “all natural” and “organic,” many are not.What to look for: Choose items with the United States Department of Agriculture (USDA) organic symbol. Keep in mind that “natural,” “all natural,” “hormone-free,” and “free range” are not the same as “organic.” To be organic, a product must contain 95 percent organic ingredients. Check the ingredients to confirm that the product is certified organic by the USDA.
Made With…
There are dozens of products pictured with bunches of fresh grapes, waves of grain, and many more that claim to be loaded with real fruit juice, whole wheat, and other ingredients. Many of these products are actually a combination of the promised ingredient mixed with other products or extracts of the desired ingredient.What to look for: This label only means that the ingredient is included in the product (not necessarily as the main ingredient). Look for products with 100% whole grains or 100% juice (not juice cocktail).
Light or Lite
While a lighter version of a full-fat or high-calorie foods is at first glance better than the original version, keep in mind the calories, serving size, and other ingredients (sodium, etc).What to look for: This label means that the food has 50 percent less fat or 1/3 fewer calories than the same brand’s regular version. So flip it over to check out the nutrition label. You’ll have a better idea of proper serving sizes and other ingredients.
Good/Excellent Source of…
This label means that one serving provides 10 to 19 percent of your total daily needs for a specific nutrient, such as fiber, calcium, and vitamin A. So don’t mistake it as supplying what you need for the day of a particular nutrient.What to look for: On the nutrition label, look at how much of your daily value this source provides. You’ll want to make sure that you make up for the remaining percentage by eating other foods high in those nutrients.
While not getting enough nutrients is bad, getting too much can also be dangerous. Be aware of foods that have vitamin and mineral levels well above the dietary reference intakes (DRI). In particular, watch out for the fat soluble vitamins—A, D, E and K—because they're stored in the body, and when consumed in excess they're not excreted like water soluble vitamins. Your best bet: Aim to get most of your nutrients from fresh foods instead of water with antioxidants or energy drinks loaded with vitamins, for example. Water and fruit would be a better choice.
Reduced…
A food labeled as “reduced” has 25 percent less (fat, saturated fat, sodium, sugar, cholesterol, or calories) per serving than the regular version of the same food. But just because something has reduced fat doesn’t mean it isn’t still too high in sodium, sugar, or other ingredients.What to look for: Again, flip the product over and take a look at the nutrition label. Reduced fat cheese and reduced calorie beverages may not give you the health benefits or calorie savings you’re looking for.
About The Author
Amanda Carlson – As a registered dietitian, Amanda Carlson has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.
Tuesday, April 13, 2010
Top 10 Marathon (Running) Mistakes Made By Runners
It is upon us: RUNNING SEASON...the weather (we think) is getting warmer and nicer and, with the local Pear Blossom under our belts, more and more marathons and triathalons are inching closer and closer. I found a really compelling article on common mistakes made by runners from www.coreperformance.com and, in conjunction with, have highlighted some common mistakes made by runners and things to do to correct them. Check with me for more insights/suggestions.
Top 10 Mistakes made by Runners & Marathoners:
1. RUNNING TOO MUCH...you should cross-train (utilize resistance and core training) in addition to running, as well as complimenting your workouts with resting at least 2 days a week
2. LIFTING TOO LITTLE...train your muscles to absorb shock as well as refine your running technique...check out the following website or ask me for more information: http://www.coreperformance.com/daily/play-better/weight-training-for-runners.html
3. NOT FOLLOWING A PROGRAM...this should be tailored to you...there are many excellent websites and books out there...a few to check out include www.runnersworld.com and www.runthere.com
4. NOT PAYING ATTENTION TO TECHNIQUE...run tall, chest should be up, feet should be below hips at all times, and your toes should be pointed to your nose to allow for proper foot landing
5. INCREASING MILEAGE ALL THE WAY UP UNTIL THE RACE...taper your workout beginning 2-3 weeks prior to your run 0r triathlon
6. IGNORING REGENERATION...you should incorporate daily sessions of foam rolling (see earlier posts or ask me), stretching (static and dynamic), and massage (if possible)...also remember to rest 2 days/week
7. FORGETTING TO HYDRATE...goes without saying...dehydration will kill you...rule of thumb=4-6 gulps of fluid every 15-20 minutes of exercise
8. RUNNING OUT OF FUEL...plenty of good carbs=30-60 grams of carbohydrates per 60 minutes of expected exercise...gels and sports drinks will work fine
9. RUNNING OUT OF TIME TO TRAIN...give yourself plenty of time based on your level of experience and technique
10. WEARING THE PROPER SHOES...have your gait analyzed--some shoe stores will do this for you (Competitive Athletics is a local store that will do it)...rule of thumb=change your shoes every 300-500 mile run.
Have fun and good luck!
A
Top 10 Mistakes made by Runners & Marathoners:
1. RUNNING TOO MUCH...you should cross-train (utilize resistance and core training) in addition to running, as well as complimenting your workouts with resting at least 2 days a week
2. LIFTING TOO LITTLE...train your muscles to absorb shock as well as refine your running technique...check out the following website or ask me for more information: http://www.coreperformance.com/daily/play-better/weight-training-for-runners.html
3. NOT FOLLOWING A PROGRAM...this should be tailored to you...there are many excellent websites and books out there...a few to check out include www.runnersworld.com and www.runthere.com
4. NOT PAYING ATTENTION TO TECHNIQUE...run tall, chest should be up, feet should be below hips at all times, and your toes should be pointed to your nose to allow for proper foot landing
5. INCREASING MILEAGE ALL THE WAY UP UNTIL THE RACE...taper your workout beginning 2-3 weeks prior to your run 0r triathlon
6. IGNORING REGENERATION...you should incorporate daily sessions of foam rolling (see earlier posts or ask me), stretching (static and dynamic), and massage (if possible)...also remember to rest 2 days/week
7. FORGETTING TO HYDRATE...goes without saying...dehydration will kill you...rule of thumb=4-6 gulps of fluid every 15-20 minutes of exercise
8. RUNNING OUT OF FUEL...plenty of good carbs=30-60 grams of carbohydrates per 60 minutes of expected exercise...gels and sports drinks will work fine
9. RUNNING OUT OF TIME TO TRAIN...give yourself plenty of time based on your level of experience and technique
10. WEARING THE PROPER SHOES...have your gait analyzed--some shoe stores will do this for you (Competitive Athletics is a local store that will do it)...rule of thumb=change your shoes every 300-500 mile run.
Have fun and good luck!
A
Tuesday, April 6, 2010
Pre- and Post-Workout Snack Ideas
Hello, All! Found a good article compliments of http://www.coreperformance.com/ relating to snack ideas pre- and post-workout.
20 Simple Workout Snacks
Danielle LaFata March 26, 2010
Lilli Day / Getty Images
Whether you exercise in the morning, afternoon or evening, try to eat before and after you train. You’ll boost energy levels to stay sharp, both mentally and physically, throughout even the toughest workouts—and help your body recover better afterwards. What’s best to eat? While the research is fairly complex, the take-home menu is actually quite simple.
Studies show that a 2:1 or 3:1 ratio of carbohydrates to protein is best, depending on the intensity and duration of your workout.
For a short, low to medium intensity workout, a 2:1 ratio is enough.
For longer, harder sessions, aim for a 3:1 ratio—you’ll need the extra carbs to help refuel your depleted energy stores.
Keeping those ratios in mind, aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after your workout.
Below are 20 sample shakes, snacks, and meal options to get you started. Keep in mind that calorie counts vary, so be aware of your overall calorie intake when planning your workout nutrition.
Shakes
1. EAS Myoplex Lite Shake25g protein, 20g carbs1 shake
2. Chocolate Milk 20g protein, 60g carbs16-oz serving
3. Fruit Juice + Whey Protein24g protein, 56g carbs1 Scoop EAS 100% Whey Protein, 1 cup 100% fruit juice
4. EAS Lite + Banana36g protein, 46g carbs1 shake, 1 banana
5. EAS AdvantEdge Complete Nutrition Bar13g protein, 31g carbs1 bar
Snacks
6. Pita + Hummus14g protein, 40g carbs1 whole wheat pita, 3 tbsp hummus, 1 oz almonds
7. Kashi GOLEAN Roll! Bar12g protein, 28g carbs1 bar
8. Peanut Butter Toast18g protein, 44g carbs2 slices whole grain toast, 2 tbsp natural peanut butter
9. Apples + Yogurt14g protein, 27g carbs1 apple, 1 1/2 cups low-fat Greek yogurt
10. English Muffin + Almond Butter10g protein, 30g carbs1 whole grain English muffin, 2 tbsp natural almond butter
Meals
11. Eggs + Wheat Toast15g protein, 47g carbs2 hard-boiled eggs, 2 slices of whole grain toast
12. Subway Sandwich36g protein, 92g carbs12-inch Subway turkey breast sub (no cheese)
13. Chicken Marinara Pasta41g protein, 86g carbs5 oz grilled chicken, 2 cups whole wheat pasta, 1/2 cup marinara sauce
14. Sandwich + Chocolate Milk27g protein, 93g carbs2 slices whole wheat bread, 2 tbsp natural peanut butter, 1 medium banana, 6 oz chocolate milk
15. Oatmeal + Whey Protein16g protein, 28g carbs1/2 cup oatmeal, 10 grams whey protein
16. Chicken + Rice30g protein, 66g carbs1 1/2 cups Spanish yellow rice, 3 oz lean meat
17. Asian Chicken Stir-Fry 30g protein, 60g carbs1/2 package Trader Joe's Asian Style Chicken Stir
18. Bean Burrito 18g protein, 48g carbs1 whole wheat tortilla, 1/2 cup beans, 1/4 cup salsa, 1 oz part-skim mozzarella cheese
19. Quinoa + Chicken 19g protein, 45g carbs1/2 cup quinoa (dry), 2 oz chicken
20. Asian Noodles + Vegetables20g protein, 56g carbs1/2 cup Asian noodles, 1/2 cup sea vegetables, 3 oz tofu
Full disclosure: Athletes’ Performance and CorePerformance.com has corporate partnerships with EAS and Gatorade.
20 Simple Workout Snacks
Danielle LaFata March 26, 2010
Lilli Day / Getty Images
Whether you exercise in the morning, afternoon or evening, try to eat before and after you train. You’ll boost energy levels to stay sharp, both mentally and physically, throughout even the toughest workouts—and help your body recover better afterwards. What’s best to eat? While the research is fairly complex, the take-home menu is actually quite simple.
Studies show that a 2:1 or 3:1 ratio of carbohydrates to protein is best, depending on the intensity and duration of your workout.
For a short, low to medium intensity workout, a 2:1 ratio is enough.
For longer, harder sessions, aim for a 3:1 ratio—you’ll need the extra carbs to help refuel your depleted energy stores.
Keeping those ratios in mind, aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after your workout.
Below are 20 sample shakes, snacks, and meal options to get you started. Keep in mind that calorie counts vary, so be aware of your overall calorie intake when planning your workout nutrition.
Shakes
1. EAS Myoplex Lite Shake25g protein, 20g carbs1 shake
2. Chocolate Milk 20g protein, 60g carbs16-oz serving
3. Fruit Juice + Whey Protein24g protein, 56g carbs1 Scoop EAS 100% Whey Protein, 1 cup 100% fruit juice
4. EAS Lite + Banana36g protein, 46g carbs1 shake, 1 banana
5. EAS AdvantEdge Complete Nutrition Bar13g protein, 31g carbs1 bar
Snacks
6. Pita + Hummus14g protein, 40g carbs1 whole wheat pita, 3 tbsp hummus, 1 oz almonds
7. Kashi GOLEAN Roll! Bar12g protein, 28g carbs1 bar
8. Peanut Butter Toast18g protein, 44g carbs2 slices whole grain toast, 2 tbsp natural peanut butter
9. Apples + Yogurt14g protein, 27g carbs1 apple, 1 1/2 cups low-fat Greek yogurt
10. English Muffin + Almond Butter10g protein, 30g carbs1 whole grain English muffin, 2 tbsp natural almond butter
Meals
11. Eggs + Wheat Toast15g protein, 47g carbs2 hard-boiled eggs, 2 slices of whole grain toast
12. Subway Sandwich36g protein, 92g carbs12-inch Subway turkey breast sub (no cheese)
13. Chicken Marinara Pasta41g protein, 86g carbs5 oz grilled chicken, 2 cups whole wheat pasta, 1/2 cup marinara sauce
14. Sandwich + Chocolate Milk27g protein, 93g carbs2 slices whole wheat bread, 2 tbsp natural peanut butter, 1 medium banana, 6 oz chocolate milk
15. Oatmeal + Whey Protein16g protein, 28g carbs1/2 cup oatmeal, 10 grams whey protein
16. Chicken + Rice30g protein, 66g carbs1 1/2 cups Spanish yellow rice, 3 oz lean meat
17. Asian Chicken Stir-Fry 30g protein, 60g carbs1/2 package Trader Joe's Asian Style Chicken Stir
18. Bean Burrito 18g protein, 48g carbs1 whole wheat tortilla, 1/2 cup beans, 1/4 cup salsa, 1 oz part-skim mozzarella cheese
19. Quinoa + Chicken 19g protein, 45g carbs1/2 cup quinoa (dry), 2 oz chicken
20. Asian Noodles + Vegetables20g protein, 56g carbs1/2 cup Asian noodles, 1/2 cup sea vegetables, 3 oz tofu
Full disclosure: Athletes’ Performance and CorePerformance.com has corporate partnerships with EAS and Gatorade.
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