What do I eat Before or After a workout?

After a workout you want to eat 2 things: Protein and carbs.

Protein (Which builds muscle.) Tuna fish, egg white and chicken are great sources of protein... BUT, they are whole foods. Whole foods digest slowly and you want something FAST. Whey protein is your best option. And you should have it in liquid form. (which will digest even faster!) So... a protein shake is your best option for an 'after workout meal'. And you want to have it ASAP. Shoot for 30 min to 1 hr after your workout.

The next thing you'll want are carbs. Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.

You don't want 'good carbs' like wheat bread or brown rice because they have fiber (slows digestion) Something like a baked potato would be a better choice. But, again, that is a whole food. If you really want to go extreme, you will want dextrose (which is a form of sugar) I'm not saying to eat cookies!! Dextrose can be found in powder form and mixed into your protein drink. (there may even be drinks out there that already have it. ??) You can buy low-cal protein drinks that are better for women. We are looking for the nutrients but not the calories. (unlike guys who want more cals for bulking up.)

The one thing you DO NOT want after a work out is fat. Fats can be good... and we definitely need them in our diet. But fats slow down digestion and will counter the benefits of eating protein and carbs after a work out.

So what about before?

In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. It takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates.

So, here are a few rules of thumb to follow:

*If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over.
*Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat.
*Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates
*If you only have 15 minutes, go for a sports drink or a few Saltines.

The science of nutrition can really play a big role in fitness, weightloss and sculpting your ideal body. But, you have to do what works for you! Someone asked me this question... I thought it was great and I figured others may want to know the answers too!

ID Cards!

Alright everyone! You have got to start bringing your SUU Student ID card to every class. I've welcomed anyone to join us as long as there is room and enough equipment. Well- there is no longer room!! Which is a good and bad thing! I'm so happy to have so much support. But I just don't have room for these HUGE classes. (Some times up to 60 PEOPLE. I cannot believe that many bodies fit into my aerobics room!)
Starting next week (March 2, 2009) Anyone who doesn't have a current SUU ID will not be able to come in. (Unless there is extra equipment!) ....So even if you're a student, without your ID card, you cant come in if we're full.
I'm also working on teaching a 'non-student' class... with a small fee ($1-$2) or a punch pass. I will let you know when or if that happens. It may not be until Fall '09.
For now- BRING YOUR ID CARDS... Every time!! :)
Thanks guys!

Bootcamp

Only 1 spot left for Bootcamp... If you're interested, all the details are below!
If you dont make it to this Bootcamp- No worries!!! I have another one planned for the end of March. Keep checking the blog for information. And in the mean time, keep coming to the FREE classes @ SUU!!

...stretching afterwards...

Two cute girls asked me about stretching after a workout. Someone they spoke to thought it countered your workout if you stretch. (that it would 'un-do' what you just did.) So I wanted to clarify...
stretching is part of the cool down. It important in injury prevention. Research suggests it may not help with muscle soreness after a workout, but that is controversial. I personally think it feels good to stretch after an intense workout! ...Thats why we do it at the end of my classes. (whether it will make you less sore or not!) Warm up is equally important and can prevent injury. Both warm up and stretching increase your physical fitness by improving flexibility and range of motion.

BOOTCAMP!!!

Bootcamp is back!! MARCH 2nd-7th
Sign-up quick... it will fill up fast! (Im putting a cap on at 10 people for the Bootcamp.)
$25 to pre-register (before February 23rd)
$30 registration (February 23rd-March 1st)

WhEn: March 2-7, 2009
FoR: Anyone and Everyone!
HoW mUcH: $25 if you pre-register or $30 registration

WhAT iS It?
6 days of intense personal training. Each session lasts 1-1.5 hours. The Bootcamp will have 5-10 people. First come, first served. Register early to get discounted price. Bootcamp will take place at the PE building and on campus. Anyone is welcome!! Times are subject to participants availability. I will make the sessions at the best time for those participating. (Most likely 8 pm weeknights and 10 am Saturday)
You will get a little bit of everything: Core, stability, flexibility, cardio, conditioning, strength training and resistance.

WhY I'm dOiNg iT: The last Bootcamp I did at SUU was a lot of fun. I love more personal and personalized workouts. I've had a lot of people asking me when the next Bootcamp would be.... So here we are!

WhY yOu ShOuLd Do IT: 6 days of intense workouts tailored to you and your needs. This is a great opportunity to jump start getting into shape. You can let me know what you want to get out of your workouts... and I will be there to push you farther than you think you can go! If you're not sure what your wants or needs are- No worries! Im ready to get you working and will make sure we target every aspect of fitness as well as target every area of the body! By doing the Bootcamp you can also get an idea of what workouts are best for you. By incorporating fitness, health and wellness into your life you can get in shape, stay in shape and feel great!

To register:
e-mail your Name, Phone # and availability to
andapanda5@hotmail.com

Any other Questions.... Leave me a comment!