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article imageEating more before and after workout may aid weight loss

By Joe Duarte     Jan 26, 2014 in Health
Many trainers will tell you that what you do in the kitchen is perhaps more important than what you do in the gym, but experts will also tell you that what you eat in the hour before and after your workouts is equally important.
First of all, it’s important to note that different sized people performing different activities are going to burn calories at different rates. Runner’s World magazine recommends having access to a calorie calculator. It also recommends readjusting calorie intake with every 10-15 percent drop in weight, according to registered dietician Rachel Berman.
The U.S. FDA wants to make it easier for consumers to use nutrition labels to make quick  informed f...
The U.S. FDA wants to make it easier for consumers to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.
U.S. Food and Drug Administration
Many people think not eating is an ideal way to lose weight, so they believe (and some are told) that exercising on an empty stomach is more beneficial to weight loss than eating and then working out. Although that may be the case for workouts less than a half hour, when your body can rely on stored glycogen, once that’s spent, so are you.
For longer workouts, suggests pre-workout 200 calorie meals that are easy to put together from ingredients you probably already have lying around — an egg and a slice of whole wheat toast, for example, or non-fat yogurt with some whole grain cereal mixed in, or an apple and some peanut butter.
And after a cardio session, many people don’t feel like eating even though the glycogen cupboard is empty, Berman tells Runner's World. Dieticians warn this may lead to overeating later on, when the body realizes it needs a lot more energy. A snack made up of carbs and protein in a four-to-one mix is ideal to build up the glycogen while providing protein for muscle repair. Maybe you’ve seen the commercials promoting chocolate milk as post-workout refreshment? Yes, it has the right mix and is delicious!
But don’t take that to mean that chocolate milk is a meal replacement. It isn’t. It is widely accepted that liquid diets don’t work primarily because liquid calories don’t fill you up the way solid calories do.
In fact, Americans already reportedly get too many calories from liquids, according to a 2012 report from the Centres for Disease Control, especially when it’s considered that sugary drinks such as soda and juice often accompany a meal of solid food.
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