An interesting thing my dietition told me

Frozenmango
Frozenmango Posts: 207 Member
edited September 29 in Fitness and Exercise
This may have already been said before but I'll share anyways...

My dietitian made a good point today that I never really thought about. She said that if we don't eat enough food before and sometimes even after we workout, our bodies start to conserve energy (and yes, fat) WHILE we're working out. Your body realizes that it's not going to get the calories it needs to fuel you though the workout, so it conserves which is completely counterproductive to weight loss!

So if you're not eating up your calories for the day (and this isn't counting your exercise calories), your workouts are working against you. That was an a-ha moment for me...

So yeah, make sure you're eating enough, even if you think it's hard. Your body needs it ESPECIALLY if you're regularly exercising!

Replies

  • MsLadyVirgo
    MsLadyVirgo Posts: 160 Member
    Good Point! :-)
  • mbward20
    mbward20 Posts: 4
    Thanks for sharing!
  • ashlinmarie
    ashlinmarie Posts: 1,263 Member
    Your body will also eat up muscle before fat too if you haven't eaten beforehand because it stores more nutrients. I always force myself to eat something before leaving the house now!
  • JDRBT
    JDRBT Posts: 264 Member
    This becomes my problem CONSTANTLY. It's refered to in my household as "starvation mode". It takes weeks get out of too, but I forget how easy it is to net 600 calories a day w/o feeling hungry! My man helps keep me in check about it, but I'm learning to eat about 400 calories for breakfast to make up for the work outs, and then scale back my work outs a tiny bit.- rather than trying to cram them all in in the PM after a long day. Balance is the key!
  • McghanK
    McghanK Posts: 120
    So...do you have to eat before you work out? I work out at 5am and then I eat a few hours after. So is this wrong? I can't really get myself to eat at 4:45 when I get up and I have to be at work by 7....suggestions?
  • adellepuppy
    adellepuppy Posts: 130
    Thank you for posting this. I get very concerned with the number of people who post these vicious workout numbers and come in under their calorie goals. The calorie goal is at a diet level already. A little under isn't a biggie. But ignoring 20 and 30% is going to backfire.
  • drogheda1
    drogheda1 Posts: 57
    You must eat in the morning no matter what your doing. If im going to do a long run of 5k or more then i need more carbs, i tend to go for porridge,few nuts and an apple.if im doing an hour of moderate-intense exercise i will have an apple with greek yog and some nuts....eggs are good to.the less carbs u eat in the morning the more fat u will burn in the exercise...its important to eat the daily reccomended amount of carbs the rest of the day (always make sure theyre good carbs!!)
  • Getting_Fit_4_Life
    Getting_Fit_4_Life Posts: 401 Member
    Good information to have. Thanks.
  • Losingitin2011
    Losingitin2011 Posts: 572 Member
    That is an excellent point. Thank you for sharing! I am noticing that the more I'm eating, the more I'm losing.
  • McghanK
    McghanK Posts: 120
    This is what really confuses me....there are so many different dr.'s telling you different things. Ugh...so frustrating.....I eat in the mornings but not before my work outs.....

    http://articles.cnn.com/1999-06-11/health/9906_11_fitness.diet.workout_1_exercise-session-strength-training-digestive-process?_s=PM:HEALTH
  • tacomom
    tacomom Posts: 10 Member
    It is good to eat carbs before working out. Even a banana is good to get your body the energy to workout. Within 30 minutes to an hour after workout protein is important to help you not lose muscle. I find it hard to do but doing this I noticed my workouts are much better. I use a whey protein shake for the protein after working out. Hope this helps.
  • sugarbeans
    sugarbeans Posts: 676 Member
    Thank you for reminding me why it is so important to eat back exercise calories and how important it is to eat even if your not hungry.
  • emeraldpearl
    emeraldpearl Posts: 60 Member
    NOW THIS MAKES SENCE TO ME
  • kje2011
    kje2011 Posts: 502 Member
    a-ha moment bumpity bump
  • Azdak
    Azdak Posts: 8,281 Member
    That is a physiological concept I have never heard of. The metabolic demands of exercise pretty much override everything else. Performance might suffer if you don't have enough stored glycogen or circulating glucose, but you won't "conserve" fat. You actually switch to more fat, which is why performance suffers. Unfortunately, that switching to more fat doesn't help w/permanent fat loss.
  • JMCade
    JMCade Posts: 389 Member
    So...do you have to eat before you work out? I work out at 5am and then I eat a few hours after. So is this wrong? I can't really get myself to eat at 4:45 when I get up and I have to be at work by 7....suggestions?
    It's up to you. I get up at 5 am also. I walk our 3 dogs, eat breakfast, go for a 3 mile run, shower and have to be at work by 7 also. (My hubby gets to take care of getting the kids to daycare in the morning so he's the best :happy:)
  • CorinthiaB
    CorinthiaB Posts: 488 Member
    Thanks for the reminder.
  • fnm101
    fnm101 Posts: 116 Member
    error; deleted
  • fnm101
    fnm101 Posts: 116 Member
    So...do you have to eat before you work out? I work out at 5am and then I eat a few hours after. So is this wrong? I can't really get myself to eat at 4:45 when I get up and I have to be at work by 7....suggestions?

    I usually manage eat something quick before my 5:30am workout, and then I eat a full meal afterwards. It may take a while to get used to eating something, but I think it's a good idea. Years ago, I started out with applesauce because it is somewhat drinkable but has more substance to it than just having juice or something. Then I added in bits of protein with the carbs gradually.

    I am a bit lucky that I don't have to be to work until 10:30am so I'm not in a time crunch in the morning....Feel free to check out my diary. My daily morning snack is listed as "pre-am practice snack".
  • minnie86
    minnie86 Posts: 187
    good to know, thanks!
  • mrogers52
    mrogers52 Posts: 378 Member
    Thank you for taking the time to share this information with us!:glasses:
  • Zeromilediet
    Zeromilediet Posts: 787 Member
    That is a physiological concept I have never heard of. The metabolic demands of exercise pretty much override everything else. Performance might suffer if you don't have enough stored glycogen or circulating glucose, but you won't "conserve" fat. You actually switch to more fat, which is why performance suffers. Unfortunately, that switching to more fat doesn't help w/permanent fat loss.

    ^^^this^^^
    If you don't have adequate circulating blood glucose during exertion, the body will use stored fat--that's the whole reason humans have fat: stored energy (muscle is not used as an energy source except when there's not enough stored fat); therefore it's better to exercise on an empty stomach. After exercising, have a low-glycemic breakfast for the most satiety and fat burning.

    From: http://jn.nutrition.org/content/139/5/890.short
    © 2009 The American Institute of Nutrition
    Fat Oxidation during Exercise and Satiety during Recovery Are Increased following a Low-Glycemic Index Breakfast in Sedentary Women1,2
    Emma J. Stevenson * , Nerys M. Astbury, Elizabeth J. Simpson, Moira A. Taylor, and Ian A. Macdonald
    School of Biomedical Sciences, University of Nottingham, Nottingham NG 7 2UH, UK

    Abstract
    Consuming low-glycemic index (LGI) carbohydrates (CHO) before endurance exercise results in increased fat oxidation during exercise in trained men and women. It is not known if this phenomenon occurs during low intensity exercise and in untrained participants. We examined the effects of breakfasts containing high-GI (HGI) or LGI foods on substrate utilization during rest and walking exercise in sedentary women. The metabolic and appetite responses to a standard lunch consumed after exercise were also investigated. Eight healthy sedentary women completed 2 trials. On each occasion, participants were provided with a HGI or LGI breakfast 3 h before walking for 60 min. Following exercise, participants were provided with lunch and remained in the laboratory for a further 2 h. Plasma glucose and serum insulin responses (area under the curve) were higher following the HGI breakfast than following the LGI breakfast (P < 0.05). During the 3-h postprandial period, fat oxidation was suppressed following both breakfasts but remained higher in the LGI trial (P < 0.05). During exercise, total fat oxidation was also greater in the LGI trial (P < 0.001). There were no differences in the metabolic responses to lunch. Participants reported feeling fuller following lunch in the LGI trial (P < 0.05). Consuming a LGI breakfast increases fat oxidation during subsequent exercise and improves satiety during recovery in sedentary females.
  • lipsticknlattes
    lipsticknlattes Posts: 49 Member
    I don't eat before I workout. If your body doesn't have food to burn through, it will use the FAT on your body for fuel. I've lost 20 pounds and am in excellent shape. I would vomit if I worked after I ate breakfast. I have a cup of coffee, workout, then breakfast.
  • McghanK
    McghanK Posts: 120
    So...do you have to eat before you work out? I work out at 5am and then I eat a few hours after. So is this wrong? I can't really get myself to eat at 4:45 when I get up and I have to be at work by 7....suggestions?
    It's up to you. I get up at 5 am also. I walk our 3 dogs, eat breakfast, go for a 3 mile run, shower and have to be at work by 7 also. (My hubby gets to take care of getting the kids to daycare in the morning so he's the best :happy:)

    Wow, good for you! I don't have time unless I want to get up earlier. My commute is about 45 minutes and we carpool so I have to be at the carpool place by 6:30. So I wake up 4:45....excercise till about 5:40 take shower have something quick get in my car an go. Maybe a banana before will do ;0)
  • Losingitin2011
    Losingitin2011 Posts: 572 Member
    I don't eat before I workout. If your body doesn't have food to burn through, it will use the FAT on your body for fuel. I've lost 20 pounds and am in excellent shape. I would vomit if I worked after I ate breakfast. I have a cup of coffee, workout, then breakfast.

    You're fortunate. If I try anything like that my blood sugar tanks and I either pass out or have to stop because I am about to pass out!
  • Frozenmango
    Frozenmango Posts: 207 Member
    That is a physiological concept I have never heard of. The metabolic demands of exercise pretty much override everything else. Performance might suffer if you don't have enough stored glycogen or circulating glucose, but you won't "conserve" fat. You actually switch to more fat, which is why performance suffers. Unfortunately, that switching to more fat doesn't help w/permanent fat loss.

    ^^^this^^^
    If you don't have adequate circulating blood glucose during exertion, the body will use stored fat--that's the whole reason humans have fat: stored energy (muscle is not used as an energy source except when there's not enough stored fat); therefore it's better to exercise on an empty stomach. After exercising, have a low-glycemic breakfast for the most satiety and fat burning.

    From: http://jn.nutrition.org/content/139/5/890.short
    © 2009 The American Institute of Nutrition
    Fat Oxidation during Exercise and Satiety during Recovery Are Increased following a Low-Glycemic Index Breakfast in Sedentary Women1,2
    Emma J. Stevenson * , Nerys M. Astbury, Elizabeth J. Simpson, Moira A. Taylor, and Ian A. Macdonald
    School of Biomedical Sciences, University of Nottingham, Nottingham NG 7 2UH, UK

    Abstract
    Consuming low-glycemic index (LGI) carbohydrates (CHO) before endurance exercise results in increased fat oxidation during exercise in trained men and women. It is not known if this phenomenon occurs during low intensity exercise and in untrained participants. We examined the effects of breakfasts containing high-GI (HGI) or LGI foods on substrate utilization during rest and walking exercise in sedentary women. The metabolic and appetite responses to a standard lunch consumed after exercise were also investigated. Eight healthy sedentary women completed 2 trials. On each occasion, participants were provided with a HGI or LGI breakfast 3 h before walking for 60 min. Following exercise, participants were provided with lunch and remained in the laboratory for a further 2 h. Plasma glucose and serum insulin responses (area under the curve) were higher following the HGI breakfast than following the LGI breakfast (P < 0.05). During the 3-h postprandial period, fat oxidation was suppressed following both breakfasts but remained higher in the LGI trial (P < 0.05). During exercise, total fat oxidation was also greater in the LGI trial (P < 0.001). There were no differences in the metabolic responses to lunch. Participants reported feeling fuller following lunch in the LGI trial (P < 0.05). Consuming a LGI breakfast increases fat oxidation during subsequent exercise and improves satiety during recovery in sedentary females.

    I think I was misunderstood...my dietician didn't say that you wouldn't burn fat AT ALL, her point was that your body will hold back on its maximum burning potential, if you will, if you don't fuel yourself properly throughout the day. Most of us here who are trying to lose weight would like to burn at the best potential we can, so this tidbit is to hopefully helpful.

    And for those worrying about eating right before a workout, that is totally up to you/based on how you feel. Some people do a lot better with a quick snack before they workout, others don't need it.

    @McghanK - you don't necessarily have to have a meal before you do your morning workout, but since you mentioned that you work out right after waking up (after your body's gone without food for around 6 hrs or more) it would probably help you if you had a small snack, like a banana, and apple, some yogurt with fruit in it or a small shake to get your blood sugar level up and your metabolism going. But if you really don't feel that you need it, making sure you're eating properly the rest of the day is just fine :)
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