--->exercise calories<---
mariahruby
Posts: 130 Member
im not going to ask another question about if i should be eating my exercise calories back or not.
my question is HOW do you eat your exercise calories back??
pretty much my total intake of food calories is averaging around 1300 calories a day. i eat breakfast, lunch, dinner, and snacks and sometimes dessert as well. my meals make me full and i am totally satisfied with eating my healthy meals. i burn (on average) around 800 calories a day, sometimes more. so my net calories are pretty stinkin low. now, i fully understand that in order to get proper nutrition and lose weight the healthy way is to be eating some of these exercise calories back. but, how are people doing it? i don't wanna stuff myself with loads of food and then have a feeling that i am way too full all the time.
so, can anyone give me some ideas how i can be putting more calories into my body throughout the day the healthy way??
(i don't know if my question makes any sense to anyone, but i would like to be as knowledgable as possible)
my question is HOW do you eat your exercise calories back??
pretty much my total intake of food calories is averaging around 1300 calories a day. i eat breakfast, lunch, dinner, and snacks and sometimes dessert as well. my meals make me full and i am totally satisfied with eating my healthy meals. i burn (on average) around 800 calories a day, sometimes more. so my net calories are pretty stinkin low. now, i fully understand that in order to get proper nutrition and lose weight the healthy way is to be eating some of these exercise calories back. but, how are people doing it? i don't wanna stuff myself with loads of food and then have a feeling that i am way too full all the time.
so, can anyone give me some ideas how i can be putting more calories into my body throughout the day the healthy way??
(i don't know if my question makes any sense to anyone, but i would like to be as knowledgable as possible)
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Replies
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If you know you will be burning at the gym, try to increase your calories at each meal! Find more calorie dense foods such as nuts :]
If you find yourself not hungry, try to drink some of your calories! can pack in a pretty great protein shake hehe0 -
If you know you will be burning at the gym, try to increase your calories at each meal! Find more calorie dense foods such as nuts :]
If you find yourself not hungry, try to drink some of your calories! can pack in a pretty great protein shake hehe
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.0 -
What kinds of foods are you eating now? You could try switching some of them out with a higher calorie counter part.0
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A glass of milk, maybe, to get the protein numbers up; maybe a handful of almonds or other nuts between meals.
Don't fear carbs -- potatoes (not fries!), pasta, that sort of thing.0 -
If you know you will be burning at the gym, try to increase your calories at each meal! Find more calorie dense foods such as nuts :]
If you find yourself not hungry, try to drink some of your calories! can pack in a pretty great protein shake hehe
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.
Oh haha i know! They are delicious so we got to be careful!
Who said a protein shake cannot replace a meal? I do it all the time xD and see no harm lol0 -
To increase cals in a healthy way, you don't necessarily have to increase volume a lot. Start by just adding 25-50 cals more per meal/snack. And spread cals out throughout the day, so you aren't stuck with a large amount at at the end of the day. Try to make each meal/snack contain a balance of protein/fat/carbs.
Increase healthy fats -
natural oils, like olive and canola - use them in cooking, or add to a shake/smoothie
nuts - almonds, pistachios, walnuts - lots of cals and good nutrients - or natural nut butters, like peanut butter or almond butter
Avocados
Also, try drinking some of your cals - chocolate milk, a good protein shake, fruit smoothie. Sometimes it's easier to drink something even when you aren't hungry.
Usually it only takes a week or two to adjust to a higher intake. And as your metabolism speeds up, so will your appetite.
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i usually like to eat trader joe's dark chocolate covered almonds (~250 calories for 8), or half an avocado which is ~150 calories. supplementing your daily intake with healthy fats and proteins like nuts, olive oil, avocado, and tofu is a great way to add calories.
the difficulty i have sometimes is to make sure i eat enough calories during the day - sometimes work gets so busy that by the time i'm headed to the gym, i've only eaten 500 calories or so. then after an intense workout, it's very hard to eat 1000+ calories for dinner to meet my net calorie goal of 1600. so if you know you'll be exercising later, planning ahead for your meals and snacks would be important.
either way, i'm happy that you realize the importance of eating back exercise calories!
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If you know you will be burning at the gym, try to increase your calories at each meal! Find more calorie dense foods such as nuts :]
If you find yourself not hungry, try to drink some of your calories! can pack in a pretty great protein shake hehe
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.
Oh haha i know! They are delicious so we got to be careful!
Who said a protein shake cannot replace a meal? I do it all the time xD and see no harm lol
lol, no what i meant is that they are around the same amount of calories that i would eat for breakfast so i couldn't really get away with replacing one for a meal because it would be the same calories lol.0 -
If you know your routine pretty well and roughly know what you are going to be burning then I would add a little extra to some meals and then maybe have a decent post workout protein shake, protein powder, banana, ice and milk is what I normally have, something like that is just under 400 cals.
Ben.0 -
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.
Planters makes a prepackaged deal. A box of 7 packets, 200 calories a pop. It's the only way I can eat nuts without overdoing it.
Other ideas: avocado, olives
Re: protein shakes. These are great for recovery drinks. Have one within the first 15 minutes after a workout to get the most use. Your body is highly susceptible to the nutrients right after a hard workout and will make the most of what it's given during this time.
Know what the most perfectly balanced carb:protein recovery drink known to man is? Chocolate milk. I'm an endurance cyclist and I see some folks on our team drink some pretty disgusting protein drinks right after the ride, but it's been proven time and again that chocolate milk has a perfect carb:protein ratio....and doesn't taste like crap either! LMAO!0 -
so have one between meals or before or after your workout, it's not really a "meal replacement", it's a protein shake! you should eat 6 times a day and that can be one of them.lol, no what i meant is that they are around the same amount of calories that i would eat for breakfast so i couldn't really get away with replacing one for a meal because it would be the same calories lol.0 -
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.
Planters makes a prepackaged deal. A box of 7 packets, 200 calories a pop. It's the only way I can eat nuts without overdoing it.
Other ideas: avocado, olives
Re: protein shakes. These are great for recovery drinks. Have one within the first 15 minutes after a workout to get the most use. Your body is highly susceptible to the nutrients right after a hard workout and will make the most of what it's given during this time.
Know what the most perfectly balanced carb:protein recovery drink known to man is? Chocolate milk. I'm an endurance cyclist and I see some folks on our team drink some pretty disgusting protein drinks right after the ride, but it's been proven time and again that chocolate milk has a perfect carb:protein ratio....and doesn't taste like crap either! LMAO!
im starting to like this chocolate milk thing. and i like the way you worded it as a recovery drink for chocolate milk and protein shakes. 0 -
I eat a "second breakfast" on days I know I'm working out. I am up really early and usually have a bowl of cereal before heading off to work. Then before lunch I'd have a small snack. Instead of the small snack I have another breakfast with toast and peanutbutter or a bagel or something. Extra energy for the workout and I'm not left with lots of calories at the end of the day0
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Don't just take my word for it. Check this out.
http://www.cbsnews.com/stories/2006/02/24/health/webmd/main1342839.shtml
"In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.
The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD.
But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox."
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/
"When it's time to choose a liquid chug after a long, tough workout, there's a slew of options out there. Water? Gatorade, POWERade, or All Sport? Endurox R4? Physiologist Joel Stager, director of the Human Performance laboratory at Indiana University, has even one more potential workout recovery drink to add to the list: chocolate milk. His latest study, published in this month's International Journal of Sport Nutrition and Exercise Metabolism, names this kids' favorite an optimal post-exercise recovery aid.
Before your stomach recoils, take a look at chocolate milk's ingredient list. For a high-endurance athlete, Stager's team sees it as a catch-all workout recovery drink. Compared to plain milk, water, or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar -- additives that help recovering athletes retain water and regain energy. "
http://www.askmen.com/top_10/fitness/34c_fitness_list.html
excerpt from the last article, where they discuss the top 10 recovery drinks:
Number 1 <<
awe ya!!
1% chocolate milk
Yup, believe it or not, 1% chocolate milk is one of the best recovery foods out there. Two cups of this sweet stuff provide you with 320 calories, 52 grams of carbs, 16 grams of protein, and 5 grams of fat. Okay, so it does contain some saturated fat and is fairly high in sugar, but as an occasional glycogen-boosting drink after a hard workout, chocolate milk is a great choice.0 -
I eat a "second breakfast" on days I know I'm working out. I am up really early and usually have a bowl of cereal before heading off to work. Then before lunch I'd have a small snack. Instead of the small snack I have another breakfast with toast and peanutbutter or a bagel or something. Extra energy for the workout and I'm not left with lots of calories at the end of the day
that is a great idea!!0 -
What I've been doing is pre-planning my meals with my exercise calories included. That way I can spread out all the calories through out the day and I'm not stuck scrambling at the end.
I also second eating nuts. I just got into peanut butter and am loving it!0 -
What I've been doing is pre-planning my meals with my exercise calories included. That way I can spread out all the calories through out the day and I'm not stuck scrambling at the end.
I also second eating nuts. I just got into peanut butter and am loving it!
do you eat regular jiffy peanut butter. like generic peanut butter?0 -
Mmmmm.....Simply Jiff.....it's so yummy!0
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how are people adding in peanut butter to their meals?? on toast? in oatmeal? pb&j?0
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What I've been doing is pre-planning my meals with my exercise calories included. That way I can spread out all the calories through out the day and I'm not stuck scrambling at the end.
I also second eating nuts. I just got into peanut butter and am loving it!
do you eat regular jiffy peanut butter. like generic peanut butter?
I got reduced fat jiffy peanut butter. I don't think it really matters too much... peanut butter is peanut butter as far as I know.
I also kinda do the second breakfast idea another poster said, and have peanut butter on raisin toast as a pre-workout snack. Keeps me full and adds about 390 calories to my day between the two items.
I also don't know if you've ever looked into protein bars, but cliff bar makes one called Builder Bar, and they are fantastic. They are about 270 calories with 20 grams of protein.0 -
What I've been doing is pre-planning my meals with my exercise calories included. That way I can spread out all the calories through out the day and I'm not stuck scrambling at the end.
I also second eating nuts. I just got into peanut butter and am loving it!
do you eat regular jiffy peanut butter. like generic peanut butter?
I got reduced fat jiffy peanut butter. I don't think it really matters too much... peanut butter is peanut butter as far as I know.
I also kinda do the second breakfast idea another poster said, and have peanut butter on raisin toast as a pre-workout snack. Keeps me full and adds about 390 calories to my day between the two items.
I also don't know if you've ever looked into protein bars, but cliff bar makes one called Builder Bar, and they are fantastic. They are about 270 calories with 20 grams of protein.
Actually, I wouldn't really recommend reduced fat PB... The fat in peanut butter is healthy fat that is GOOD for you - you don't want it taken out.
What you do want to watch in PB is the sugar. Most major brands have a lot of sugar added. Best to go for a natural, no sugar added PB.0 -
yeah the whole "sugar" thing has been my biggest concern about peanut butter0
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I just looked and in the Jiff its only got 4 grams of sugar for 2 tablespoons. Not too awful and won't kill your sugar count that much.0
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im sure i will be able to find a good peanut butter next time i go to the store!:)0
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Eat it before your workout Readily available carbs will help you get through the workout with more energy. We eat PBJ sammiches just before a ride 0
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I'm loving this thread. So may great suggestions, and I had read recently about the chocolate milk from another source. Mmmm, maybe I'll start tossing one in my car just before I leave work and go to the gym so that I can drink it right after. I know that it's important to get something in ya after a hard workout, but usually by the time I get home and shower, it's been a good 30-45 minutes or even longer!
Today I've found myself with a huge calorie deficit by dinner because I went on such a long walk. Now I know that I should do some front-loading so that I'm not faced with a 1,200/cal dinner. (I just ate back about 800+, thanks to the help of a highly caloric cornbread muffin from a local barbecue chain! AND I get dessert later.)
So to re-cap for anyone joining in the conversation, it looks like the most reasonable ways to mind your exercise calories are:
_Eat calorie dense, nutritional foods like nuts and avocados if you're not looking to increase the volume of what you eat by too much
_Plan for the exercise burn by increasing your calorie where necessary (e.g. more at breakfast or lunch if you're an evening exerciser, or "two breakfasts")
_Drink 'em in the form of a delicious glass of chocolate milk or protein shake. Does anyone know if soy or nut milks can provide the same benefit?
_Cliff bars, Luna bars, KIND bars, etc.0 -
^^^ yeah i was JUST thinking about the soy milk thing too. but, i will probably stick to 1% milk, because i love it so much! and its not that bad:)0
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[/quote]
******Know what the most perfectly balanced carb:protein recovery drink known to man is? Chocolate milk. I'm an endurance cyclist and I see some folks on our team drink some pretty disgusting protein drinks right after the ride, but it's been proven time and again that chocolate milk has a perfect carb:protein ratio....and doesn't taste like crap either! LMAO!***************
[/quote]
I read that somewhere and boy was I excited! I bicycle at least 3X a week for over an hour, I'm burning over 700 calories at a pop now (20 mile rides on my dirt bike!) and I always have a nice big glass of chocolate milk after my ride! 16oz of wonderful chocolately goodness! 0 -
I'm loving this thread. So may great suggestions, and I had read recently about the chocolate milk from another source. Mmmm, maybe I'll start tossing one in my car just before I leave work and go to the gym so that I can drink it right after. I know that it's important to get something in ya after a hard workout, but usually by the time I get home and shower, it's been a good 30-45 minutes or even longer!
Today I've found myself with a huge calorie deficit by dinner because I went on such a long walk. Now I know that I should do some front-loading so that I'm not faced with a 1,200/cal dinner. (I just ate back about 800+, thanks to the help of a highly caloric cornbread muffin from a local barbecue chain! AND I get dessert later.)
So to re-cap for anyone joining in the conversation, it looks like the most reasonable ways to mind your exercise calories are:
_Eat calorie dense, nutritional foods like nuts and avocados if you're not looking to increase the volume of what you eat by too much
_Plan for the exercise burn by increasing your calorie where necessary (e.g. more at breakfast or lunch if you're an evening exerciser, or "two breakfasts")
_Drink 'em in the form of a delicious glass of chocolate milk or protein shake. Does anyone know if soy or nut milks can provide the same benefit?
_Cliff bars, Luna bars, KIND bars, etc.
Soy milk is close - not quite as much protein, but would probably do. Almond milk has almost no protein, so it wouldn't be a good substitute, IMO
Also, some of the Kashi bars are pretty good.0 -
i love nuts and i am always too scared to start eating them because before i know it.. they will allllll be gone lol. i wanna start drinking protein shakes, but i thought they were supposed to substitute meals.
Planters makes a prepackaged deal. A box of 7 packets, 200 calories a pop. It's the only way I can eat nuts without overdoing it.
Same boat here. Blue Diamond makes 100 calorie almond packs as well.0
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