Magazine_Autumn2021_RND2_10.14.21.indd

The holidays are often a challenge when it comes to diet. No matter how hard you try, no matter how hard you work out, inches seem to appear right before your eyes! But, you can still enjoy all the delicacies that are seasonal favorites, IF you time them in relation to your workout. Timing is Everything! Most holiday foods – like pies, cakes, cookies, etc. – all are almost completely carb based. Carbs are nature’s energy source. If you consume too much, they are stored later as FAT! Simple right? Just limit these, OR time them in conjunction with your workout – problem solved! BEFORE EXERCISE Your largest meal of the day should be eaten at least two to three hours prior to your workout so you can store enough glycogen prior to exercise. Your body burns glycogen much more efficiently than carbohydrates that were just consumed, whether liquid or solid. If you don’t have time for this meal, grab a holiday treat 30–60 minutes before a workout. These are generally higher on the glycemic index and will flood your blood system with sugar, sugar that will help to optimize your workout. AFTER EXERCISE Post-workout, your body is looking for one thing – high-glycemic carbs. The body only has a 30-minute window to optimize a workout. If you miss this opportunity to give it what it needs, the window quickly closes. You won’t be able to store as much glycogen as you could just prior to your workout because the cells that once contained your stored sugars have decreased, thus slowing down your metabolism. By drinking a Recovery Shake or eating a high-glycemic, carb-rich meal immediately following your workout, the sugars race into your muscles to replenish the lost glycogen and keep your metabolism humming. This is key to weight loss or muscle gain, and you WILL realize your fitness goals much quicker. Your body runs primarily on glycogen and the best time to replenish glycogen stores is right after a workout! Now, drink your Recovery Shake or go eat some pie! POST-WORKOUT RECOVERY: holiday EDITION "TIMING IS EVERYTHING!" - Dan Young Nutrition Quarterly · 2021 – Volume 4 17