Greetings Tara101,
I've found some facts and ideas for you regarding exercise and eating.
I've not reproduced all the links' info in entirety, so please visit
each link for complete information.
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The asker of a question at
http://www.ivillage.co.uk/dietandfitness/nutrition/protein/qas/0,,246_157870,00.html
wanted to know how long after exercising should one eat, and what to
eat.
The advice includes "Every responsible source in body-building and
athletics recommends that you eat after training, and preferably
within 45 minutes (or even an hour) after a workout. This period,
known as the golden hour, is when the muscles absorb the most
nutrients and when glycogen, an energy reserve in your muscles, is
replaced most efficiently. The actual composition of the post-workout
meal is a matter of some debate. For optimal glycogen replacement,
most people recommend carbohydrates, but a certain amount of protein
(at least 10 percent of the meal) is needed for muscle repair and
growth.
"...but for weight management you probably have to go higher in
protein and lower in carbohydrates...having a small, high-protein
shake, just beware of the extremely high sugar and carbohydrate
content of juice-based smoothies. Experiment with the amount of food
or drink and proportions of carbohydrates..."
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Someone asking for the same advice at
http://www.bodytrends.com/articles/diet/eatafterworkout.htm is advised
"Okay, having explained the importance of eating after your workout,
let's look at what to eat. If you just completed a cardio session, the
most important macronutrient to consume is some type of fibrous
carbohydrate. A perfect post cardio food would be a yam, fruit salad,
yogurt, brown or wild rice, oatmeal, cereal like Go Lean or Optimum
Power Breakfast, beans, pasta salad, toast and all natural peanut
butter or 100% fruit jam. Basically, it is ideal to consume 30 to 45
grams of carbohydrates after a moderate to high intensity cardio
session.
"If you have just competed a resistance or weight training session you
will want to consume a combination of carbohydrates and protein."
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At "Ask the Vegan Athlete" the advice reads in part "Once about an
hour and a half has passed since finishing the recovery snack, a
balanced, nutrient-rich, easily digestible meal is optimal. I
recommend a nutritious blender drink containing all the components of
a complete meal. The reason I recommend a liquid meal is to help
reduce the strain on the digestive system. When the body is pooling
all its resourses to help repair damage done by training, it needs all
the help it can get. The best sources of protein are hemp, pea and
rice in powder form, mixed with water. I like hemp because it is very
high in vitamin E, a powerful antioxidant that helps further speed
recovery. Hemp also contains anti-inflammation properties that help
soft tissue repair, important after exercise."
The site also includes recipes for pudding and a shake. This seems it
would be beneficial for you in observing your current diet.
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EATING TO EXERCISE AND COMPETE by Enette Larson, M.S., R.D. at
http://www.vrg.org/nutshell/athletes.htm covers what to eat before,
during and after exercise, and also gives guidelines for the pre-event
meal: This is another comprehensive resource. The page is titled "EAT
BETTER, PERFORM BETTER - SPORTS NUTRITION GUIDELINES FOR THE
VEGETARIAN"
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Amanda's Kitchen, a vegetarian resource, offers these ideas for
food/snacks at http://www.colba.net/~ajstrong/ath_food.htm
Vegetarian post-workout ideas and recipes:
Chocolate soymilk
Banana with a handful of nuts
1/2 of a marinated tofu or bean-spread sandwich
Melon and Ginger Shake
Minty Slushy
Peanut Butter and Oat Power Bars
At the site, the last three items in the above list are live links
leading to the recipes for those items.
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An article titled "Eat and Run" from the Vegetarian Times at
http://www.findarticles.com/p/articles/mi_m0820/is_2000_May/ai_61616834
offers this advice:
"According to nutritionists such as Susan Witz, a fitness instructor
and consultant at the Heartland Spa outside Chicago, consuming the
right foods at the right times will deliver gains in peak performance
and fitness. She warns against eating just before exercise because it
can cause stomach discomfort. "But a pre-workout snack eaten 45 to 90
minutes before a workout can help keep your energy up," she says.
Ideally, the snack is easily digestible, with 200 to 300 calories and
about 60 grams of carbohydrates. Some healthy choices are half a
bagel, a small bowl of pasta or cereal with soy or rice milk."
There are also recipes on the page.
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Thank you for asking this interesting question! :)
Best regards,
journalist-ga
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