Eating Mistakes That Squash Workout Results

Pinky_Calhoun

I’ve been the sports nutritionist for three professional teams and numerous athletes in my private practice, and whether you head to a 9-5 job each day and work out when you can, or you earn a living exercising, the right nutrition plan is the real key to results. Here are five mistakes that may interfere with getting the most out of your training time:  

Drinking a Protein Shake Before a Workout 
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles. 
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.  

Exercising on an Empty Stomach
It's physiologically impossible to burn pure body fat - during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping, you may end up eating away at your own muscle instead of building it! 
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.  

Overusing Energy Bars 
Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich - and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later. 
The Fix: If you’re going to eat within an hour of the end of your workout skip the bar, or go for it and pare down the portions in your next meal. 

Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout - without it you can stay sore and fail to see an improvement in strength and muscle tone. 
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega3 fatty acids.
 
Buying Into the Afterburn Myth
While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge (note: a medium original Pinkberry = 230 calories). 
The Fix: My general rule of thumb: the 50/50 principle - if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50% before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 cals both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after. 

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Flwrsme

This is wonderful information.... Thank you!

live4turns

Wow thanks!! Real informative, esp. the 50/50. What is a good slow burning carb for pre-workout? I usually do morning cardio on empty stomach and then do a strength workout 1.5 hours after dinner. Thinking of switching it up but definitely don't want to do strength training on an empty stomach.

Thanks!!!

Jbugfit2011

Thanks for the great information it is really helpful.

dwilliam116

These are all good points. I can't workout on an empty stomach since I tend to get dizzy and feel weaker if I do. I like to have about 1/4 cup of oatmeal with some wheat germ on top pre-workout and protein shake afterward. I also drink casein before bedtime.

I never saw the benefit of energy bars and many of them have sugar, which I try to avoid. I always have nuts handy for good fats and I will also have 1/2 of an avocado from time to time for good fats. I also keep a jar of almond butter in the fridge if I'm in a hurry, it goes great with celery.

gcineas

bump

Lauriee2014

Thank you for sharing your knowledge. I am going to keep this info on hand. Most say eat back all the calories you burn exercising, but that never made much sense to me, if I'm trying to lose another 50 lbs. Half sounds about right. [I burn upwards of 500 calories per workout and try to have 200-250 calories left at the end of each day.] I have my settings set for 1 lb per week loss [i.e., 500 calorie deficit daily].

Thank you again! :flowerforyou:

1CALIJIBARO2

Wow...now I know just alittle bit more.........that was GREAT...........TANKS & CONGRADS on the NU-ONE.

MizzDoc

Very very helpful, esp. on eating back the calories. When I do very physical activities, like tennis, I get a huge calorie burn (usually well over 1200 calories burned). I never was too sure on what to "eat back" but now I have a better gauge.

Thank you! :happy:

arc918

Other big error is people wildly overestimating their calories burned based on inaccurate machines at the gym (or the MFP database).

sinclare

great post, thanks

trixylewis

thanks for the info, thats awesome

Pinky_Calhoun

You're so welcome everyone! Every little bit helps. Good luck to you all :drinker:

Thank you 1CALIJIBARO2

yannethfr

Great info. Thank you.

Micheller1210

Great info, I found sipping a protien shake through my workouts help me from getting sick, and afterwars I eat whole almonds with dates to keep my blood sugar from diving...found out the hard way....your info is what I needed and explained a lot and why's...thanks

clarehaines

Is it possible to burn calories at the gym when you havent eaten that day?
I always eat then go to the gym so I have something to burn - though I do have some fat to burn off - obviously!!!

kate0309

bump

krislshoe

gr8 info....thanks:)

mapexdrummer69

I train fasted every morning and usually don't eat until around noon. I feel more energetic and focused when I train fasted.

mapexdrummer69

Is it possible to burn calories at the gym when you havent eaten that day?
I always eat then go to the gym so I have something to burn - though I do have some fat to burn off - obviously!!!

Yes, you will still burn calories. The amount of food in your GI tract is irrelevant to the calories you burn.

live4turns

Other big error is people wildly overestimating their calories burned based on inaccurate machines at the gym (or the MFP database).

very true.

sdgirl22

Bump.

sfmathews

Thanks, great info. Too much protein pre-workout has been my problem.

cindaboo1

Great info girl!!!! Thanks alot!!!!! :happy:

beccalucy

Thanks so much for sharing, definitely worth thinking about!

funfitfoodie

bump

Mahlissa

That's great information, thanks!!!!!

fteale

Thanks!

Burlesque12

Bump

Jbugfit2011

Great ideas Bump