OMG – best. band. ever!!
Where did they go?! I recently pulled out Wide Open Spaces and have been singing every song in my car. Did you know Natalie and I have the same voice? 😉
Dixie Chicks > Glee
I really don’t care what kind of comment they made 8 years ago. I need a new album (a fun, upbeat one) STAT!!
***
Sports Nutrition
This afternoon’s sports nutrition presentation was FASCINATING! Our presenter was Dr. Dan Benardot, PhD, DHC, RD, LD, FACSM, also professor and division head of nutrition at Georgia State. And he’s worked with many Olympic athletes of all kinds (Kerri Strug, Dominique Daws!?)
I really can’t even begin to summarize his thorough presentation on all of the macronutrients and their roles in sports. I know I owe it to you guys, but I am so worn out after this week and am tired and don’t have the energy to recap all of the highlights. You ask if I ever need a break from blogging: tonight’s one of those nights. Hopefully when my internship is over and I am a full-time blogger [and bakery owner] I will be able to put more thought into my posts and do more research on hot topics. For now my time is filled 🙁
HOWEVER – one major enlightening moment was this: On the topic of eating before workouts, someone commented that their biochemistry professor said that getting up to workout on an empty stomach would lead to fat loss. Dr. Benardot responded that he couldn’t disagree more. He explained overnight depletion of liver glycogen (of which there is about 400 calories stored in an average female) and how the body would be eating away at lean body mass to find energy for the workout.
First off, this is a good example of how two trained and experienced professionals can agree.
Second, I had always thought that muscle glycogen would kick in here (regardless of the fact that it is trapped in the muscles). But it seems that there would still be a good amount of gluconeogenesis going on to fuel non-muscle organs and tissues and of course, the brain. So while the muscles may have energy, the rest of the body does not and that is detrimental. Something I had no fully considered!
Dr. B said if you have to get up really early to workout, get up even earlier and eat a substantial snack first.
[Anyone with a biochemical background, feel free to chime in and clarify : ) ]
While his presentation was really thorough, I feel like I have even more questions on metabolism and sports nutrition!
A few other major takeaway points:
- HYDRATION. It’s the main thing that will slow you down. Make sure you have some sodium or you will just be flushing water through and not helping hydration status.
- Space protein, carbs and meals throughout the day. Lumping them together (lots of protein in one meal or even 3 big meals a day) was not as beneficial for recovery and lean body mass sparing. He was a big fan of mini meals. Not sure how I feel about that!
- Think of energy balance as dynamic. How and what you eat has to be considered in the context in which you are in that moment. Sugar might be bad for the average American, but it’s the perfect substrate for an athlete! [I’m glad to hear this dynamic + context concept because that’s how I’ve treated my half marathon training – focusing on what I eat before and after workouts and not necessarily eating just because]
- The brain will fatigue way before the muscles do if liver glycogen runs out. Fuel during an event is just as important for the brain!
- Caffeine gets a thumbs up! Especially towards the end of a race.
- Carbs are really really good. And are hard to store. You can’t store a lot at once so eating a hugeeee meal of pasta the night before a race will probably end up more as fat than glycogen.
- Take advance of the glycogen building enzyme right after a workout. Your next workout starts when the current one ends.
OK, I wrote a lot after all!
***
Afternoon snacks!!
I’ll admit, this yogurt was room temp and I almost threw it away. Still feeling OK, so I think I made it safely out of food poisoning mode. Also ate an Alliebar around 5PM!
Came home to find a package from Samantha (the reader who hooked us up with the Clogs Central coupon (kerf code still valid thru April 🙂 ). We’ve been trading packages!!
She sent me this beau-TI-ful hand-made scarf!!!!!!!! It’s so amazingly soft.
And Maranatha DARK CHOCOLATE ALMOND!!!!!!!!! I had to have a taste. And this is definitely a deliciously nutty FROSTING in a jar. How to contain myself!!? Thank you Samantha!!!
Did some unpacking and hot-tailed over to EarthFare for a quick dinner with Emily + Casey! Matt was up at Davidson all day playing with Larbs and Matt so I didn’t feel like cooking on my own.
My salad had the works – a pile of veggies with tofu, quinoa, Indian peas, salmon spinach salad, edamame, sweet potato, noodles, beets, 2 penne and a pineapple
EarthFare slightly sweet mint tea!
Of course we discussed sports nutrition over our meal 🙂
The main event of the night was a trip to the brand-spankin’-new TCBY SELF SERVE!!
For their grand opening, they were giving away free yogurt! Everyone in Charlotte was there.
Fun times when Caitlin and Jason met us as well!
One year ago, Charlotte didn’t have a SINGLE frozen yogurt place! Now they are popping up everywhere. And I just learned about this self-serve one – had no idea it was coming!
Flavors included:
Tart, POM, Butter Pecan, Peanut Butter, Cheesecake, White Chocolate, Strawberry-Kiwi, Vanilla, Chocolate.
I put a squirt of each of the following in my cup:
- Tart (2 squirts) –> Thought it was the best there, but wasn’t as good as Tasty-yo
- Peanut butter –> Very impressed!
- Butter Pecan —> Bland
- Cheesecake –> Bland
- Vanilla + Choco Swirl –> Gross
And the TOPPINGS are self serve too!!
Being my first time and all, I went a little crazy
- Toffee
- Coconut
- Nuts
- Butterfinger (MMM!)
- MARSHMALLOW SAUCE
- Caramel
- Granola
It was almost as good as a bowl of oatmeal 😉
I polished it off!!
Next time I’ll stick to tart and peanut butter (and I hear cake batter is in the rotation) and get less toppings. This was a bit too much. And no one tell me what the marshmallow ingredient list it – I don’t want to know!
jenna says
tcby looks like so much funn 🙂
Kait says
You’re salad from EarthFare looks awesome! I shop at the one in my town on a pretty regular basis, but I’ve never eaten there before this definitely makes me want to now!
Allie (Live Laugh Eat) says
I got that Dark Chocolate Almond spread and it was gone in minutes (okay, fine, days). It is JUST like frosting…but you can feel a lil’ better about it. I do like Nutella more though. Chocolate+hazelnut > chocolate + almond.
In terms of pre workout snax. Usually I just go with how I feel. If I know I won’t last the whole workout then I’ll have a snack. If I’m not hungry AT ALL then I’ll hold off. It’s usually dependent on how much I ate before going to bed. I.e. tomorrow morning I probably won’t need a snack because I am eating Galaxy Granola by the handful and it’s almost 11pm!
Emily @ The Front Burner Blog says
Such a fun evening!! Thanks for the Sports Nutrition talk – very enlightening. Wish I had Dixie Chicks on my iPod for the last 6 miles tomorrow. Might have to go try to dig up the old CDs…
Meg @ Be Fit Be Full says
Thanks for all the info on fueling up before a morning workout. I am one to never eat in the morning unless it’s a) past 8am or b)over 60 miuntes. Wish I could be learning all the things you are at your conference! I’m waiting for a self serve froyo joint to come to Durham 🙂
Carolyn @ lovinlosing says
LOVE the Dixie Chicks, especially the song “Not Ready to Make Nice.”
Lily @ Lily's Health Pad says
I think I read that the other two sisters are together now doing their own thing. Natalie isn’t with them anymore.
Erica says
I totally agree with you, we need more Chicks! I love them 🙂
Maranatha Chocolate Almond spread is seriously the best frosting ever. Try it on warmed up ice cream. It’s amazing.
Sarah R says
I just recently dug out all of my old Dixie Chicks CDs too. I have all of the songs memorized and picked up signing where I left off about 7 years ago! Good By Earl still makes me laugh. The sports nutrition talk sounds very very interesting–thanks for the overview!
Whitney says
Ditto to “Not Ready to Make Nice” as a fantastic Dixie Chicks song 🙂
Blaine says
Ahhh Dixie Chicks!!!
I grew up in Fort Worth, Texas and when I was 4 years old the Dixie Chicks (unknown at the time) were playing for free on a stage in the middle of downtown. My dad and I stopped and listened and I went up to them afterward and thanked them for playing. I still vividly remember Natalie Maines bending down to talk to me, she was super sweet. My dad actually was going to go on a DATE with Emily (the brunette one) but he was seeing someone else at the time. Damn!! 😉
Thanks for sharing the presentation info, very interesting!
Carrie (Love Healthy Living) says
Very cool notes from the sports nutrition lecture. My advanced nutrition course was taught by someone with that kind of background and he was always giving us free advice like that. 🙂 We can’t forget that the body (liver glycogen) is fueling the brain all night long so it makes sense that we need breakfast pretty quickly after waking, especially before a workout. Hence the term…break-(the)-fast. Thanks for sharing!
Elyssa says
If you need a Dixie Chicks fix, Martie & Emily just released a CD under the name “Court Yard Hounds.” I got a free download from Amazon a few weeks ago (I don’t think it’s free anymore–sorry!) of their single “It Didn’t Make a Sound.” Their sound is different from the Chicks, but in a good way! I like it!
Emily S. says
Hi Kath!
I love the Dixie Chicks, too. I read recently that they actually aren’t together anymore … BUT the two sisters (minus Natalie) are coming out with an album really soon, I think. Anyway sorry for the somewhat random comment. Have a great night!
Emily S. says
OK so I did some fact checking after I wrote this and they are still together and going on tour this year! The two sisters are doing a side album, though.
Megan says
Dixie Chicks are amazing! The two Dixie sisters have a side project… a little less country-ier… a tad edgier.. but still so good!: http://www.courtyardhounds.com/us/home
But nothing is as good as the Wide Open Spaces album! 🙂
Lisa @ bakebikeblog says
mmm what a great looking dinner and awesome loling dessert!!!
Stacey@http://stacey-healthylife.blogspot.com/ says
I love TCBY.
About the sports nutrition, from my personal fitness training background, I believe in eating before an early morning workout, drinking lots of water throughout the day, and eating small meals every few hours. But I also feel like if your not hungry you should hold off a little longer, but not until you are starving and want to eat the whole kitchen.
JJ says
You MUST try the White Chocolate Mousse at TCBY…the BEST flavor BY FAR! It’s the only one I ever get, time and time again…yes, the PB flavor is good, but WCM ROCKS!
Julie @ Willow Bird Baking says
Just read this the other day re: the Dixie Chicks! It’s about the sisters’ side project others mentioned above: http://www.people.com/people/article/0,,20360470,00.html
Alyssa says
KATH!!! Martie and Emily are releasing a news album (coming out May 4th), but you can listen to their first single here: http://www.people.com/people/article/0,,20360470,00.html . I love their music too, but I need to be in the mood for it sometimes, just not usually a country fan 🙂
lauri Watson says
Too funny! I JUST bought a jar of Chocolate Almond Spread from MaraNatha!!! Its really yummy, like chocolate icing, but I do LOVE the pnut butter’s dark chocolate better!! It was FUN hanging out today! We r getting ready to watch AVATAR, so talk to you soon!!
Midgetkeeper says
Now I have Wide Open Spaces stuck in my head. Still remember the concert my HS boyfriend took me to see them. So fun!
Your frozen yogurt looks awesome!
Katie says
So interesting! Based on what you learned today, what (if any) changes will you be making to your workout fueling?
Kath says
I’m not sure. Perhaps just more of an effort to eat a small snack before early AM workouts just to get a little fresh glucose in me? But I’m not doing them anymore with my new schedule, so nothing currently will change.
Run Sarah says
I’ve heard both sides of the debate on the body using fat v protein as a substrate when glycogen stores are depleted – havent seen a lot of convincing evidence either way though! I am dying for a good self-serve froyo place in Vancouver. We are seriously lacking!
sarah says
I am a nutrition major and in biochemistry of metabolism and in a nutrition metabolism course and actually you can store a days worth of calories of glycogen.
Kath says
In your liver and muscles, yes. But since glycogen can’t leave the muscles, what do you do when you’re flat out of liver glycogen and the body is using protein for gluconeogenesis?
Laura says
Kath- I think, way, way before protein utilisation would become a major player, lipolysis within your adipocytes would come into play- like when the shift occurs during marathons- so you’d be using your ketone bodies and not really touching the protein in your body- which isn’t very bioavailable… a bit like you know when you are in trouble with a patient when they are losing muscle mass as it shows that they have used up all their glycogen and most of their adipose stores? Also, ketone bodies can be used by the brain, so you aren’t ‘starving’ it of energy supplies. Plus- glycogen can leave the muscles- as glucose surely? I wouldn’t have thought that all the glucose is used by the myocytes- surely some must enter the bloodstream too, along with that released from the liver? I hope I haven’t misunderstood what you meant!
Kath says
Muscles lack glucose-6-phosphatase (which the liver has to convert glycogen to glucose), so the glucose can’t actually leave the muscles to help the brain out. So the muscles are probably good for 24+ hours, but it’s the other organs and brain that in trouble.
Jil says
OMG Isn’t Dark Choc Almond Maranatha out of this WORLD?!?! I literally had to HIDE it from myself because I probably could have just kept spooning it into my mouth!! haha
Zeus' Mom says
Kath, Interesting sports nutrition info. I can only run on an empty stomach — otherwise I get side aches and generally feel horrible. What would you do if you couldn’t eat right before a run? Would having something extra before sleeping be any help or would that be gone by the time I got up for a run?
Kath says
I would say that you might be 1) Eating the wrong thing or 2) Not used to it. Dr. Dan mentioned yesterday that someone who was not used to eating before a run should try starting with just a small glass of juice. Then a large glass of juice. Then juice and toast.
Michelle @ Give Me the Almond Butter says
Thank you for sharing the information on sports nutrition 🙂 You are such a great blogger, letting us live through you!
Steph's Life In Motion says
Our local radio stations still won’t play any Dixie Chicks (I’m in TX). Guess they should have kept their mouths shut and remember where they came from. Even though they’re way too politically outspoken, I LOVED their music. I wish I could hear more of it. 🙁
Angie says
I respectfully disagree! I think politics and music work really great together~just think of all the great 70s music that came out of a disagreement with majority politics and culture!
Marie says
Well put, Angie. I totally agree.
Erin says
To me it seemed like they remembered EXACTLY where they came from…which is why they were upset that it’s where the president (at the time) came from too. Being politically outspoken is important – and great music comes out of it too!
Christine says
oh man, here in California yogurt places are every 5 feet. there are probably 50+ in my small area alone! I haven’t even been able to try them all to compare because there are so many. I always think it’s funny when my East Coast friends tell me they don’t have yogurt places because it’s just so ridiculously popular here. guess the trend is spreading!
Brittany says
Christine – I just visited California and I totally agree. We need more here on the east coast!!
Hillary [Nutrition Nut on the Run] says
I’m in love with your afternoon snack. I don’t know what could be better…well, maybe cold yogurt ; )
Brittany says
I’ve never seen a TCBY self serve, but it makes sense with all the other fro yo places popping up everywhere. There is seriously a fro yo place on every other corner in California. It’s heavenly. 🙂
Lauren @ A Fit Foodie says
We don’t have any self serve fro to or really any fro yo in Louisville and I’m anxious for one to pop up around here! I’d be a regular supporting customer for sure.
Hannah says
I think that disagreement is fascinating because it shows just how complex the body is!
And now I’m going to go cry because we don’t have a single frozen yogurt place in Canberra… I don’t know if there are even any in Australia. Much less peanut butter. Oh, jealous agony!
Freya @ Brit Chick Runs says
Hhehe your fro-yo actually does look like oatmeal 😛
I’m glad you said fueling before an early morning workout is good – I’ve always stuck by that (I always follow it) but i’ve read sooo many times that you’ll force the body to burn fat if you don’t. I think that’s stupid, cos after 10hrs or whatever of NO fuel, you;ll be so fatigued! Anyway rant rant, I’ll stop!
Have a good day 🙂
Jenn (www. j3nn.net ) says
I LOVE MaraNatha dark chocolate almond spread! SOOO good. Your salad looks awesome. And I’m totally jealous that you went to TCBY! I love soft serve froyo 🙂
Jenn
Sarah says
Cake Batter is the best! I so want non-tart fro-yo to come to Seattle. Did a double take when I saw the photo of Caitlin in the same dress I have.
Gena says
Totally fascinating controversy! I liked learning about the glycogen and working out on an empty stomach, which is def a habit of mine.
Agreed about mini-meals — I think they’re bad news — but it’s always smart to fill up on opinions.
xoxo
Simply Life says
Oooh that’s a fun frozen yogurt option!
Jocelyn@JocelynEatsFresh says
I love frozen yogurt and wish we had more around here! All we have is marble slab (which is icecream) and you can ASK for non fat yogurt..lol sad days….
p.s you should be fine with the yogurt…kids have beyond room temp yogurt daily after it being in lunch bag all day lol… and the french/greek eat warmer then room temp yogurt, always!
Daniel says
Wow, if this is these are the kinds of things you learn at state conferences, then you just made me 100x more anxious for my first one. That information is so awesome! I just love learning about nutrition, food and health and all of the effects on your body and such, it’s incredible! 🙂
“Dr. B said if you have to get up really early to workout, get up even earlier and eat a substantial snack first”
– I’m not really one to care about whether or not I’m “burning fat” vs “burning carbs,” but rather just getting my HR up and maintaining heart health. I stopped eating before workouts after I read that you said you just had some water (and I found ~2 glasses does tide you over for a while), but it looks like this may not be a good thing. I’m just curious if he mentioned or defined “Substantial snack.” Thanks for all of the info though, it’s really cool that you took the time to blog about it, I know many of us appreciate it. ^_^
Allison says
So, how much of a snack was he suggesting a person have? It seems that he is implying that you need to eat enough to fuel your work out and not just a banana or piece of toast with peanut butter.
Erin (Travel, Eat, Repeat) says
I LOVE the Dixie Chicks and their politics! 😉 Saw them in a concert a few times and such an amazing show. The two sisters have formed another band and are touring with Lilith Fair this summer while Natalie spends time with her family but hopefully there’s another DC record soon!
megan says
Very interesting about pre-workout fuel! Just wondering – what are your thoughts on post-workout fuel? My husband insists you must eat within an hour of a workout for muscle recovery, but when I run a couple hours after breakfast I’m never hungry immediately after my run and usually wait until lunch.
Kath says
You are definitely missing out if you wait a few hours. The first hour or two are critical for glycogen repletion. I’d say have something small that’s CHO based with just a little PRO too at least but you don’t need to have a feast.
megan says
Thanks Kath! Putting that advice into action today!
Kate says
What would be a substantial snack before an early morning workout?
Kath says
SO EXCITED to hear there is Chicks music on the way!
Kath says
Substantial snack: I think this would depend on the workout. He works with a lot of elite athletes burning hundreds (thousands?) of calories in their training, so I think they would need *more* substantial than someone going to the gym for 30 minutes on the elliptical.
If you’re going for a simple workout, I’d say just a little glucose from juice or half a banana would probably be enough to spare protein. A long run, perhaps 30g of CHO or more?
runnerforever says
Thank you so much for all the sports nutrition tips, very interesting to hear what others have to say on things like eating before an early morning workout. I think it helps to have a snack if you are going to be doing something high intensity while lower intensity may be okay to just head out the door.
Paige says
Hey Kath! I think Natalie Maines is one of the best singers ever! The Chicks are touring with the Eagles this summer…maybe that means they’ll have a new album soon. I miss them!
Shawna @ Balancing Me says
I LOVE the Dixie Chicks! And singing them LOUD IS THE BEST!!! I love their FLY album, especially the song they sing, Let Her Fly, written by Patty Griffin. I HIGHLY recommend checking out her album Living With Ghosts, if you haven’t already. A-MAZING!
Funny, we have very few frozen yogurt places around here in MA. I honestly can’t even think of one.
debra says
The link for this summer’s tour:
http://www.dixiechicks.com/splash.html.
SmA033 says
ohhhH!!! where’s the new TCBY in charlotte??? i have to try it out!!! after i read your blod, i had to try out tasty-yo & i loved that too!!!
Kath says
Colony Place Shopping Center
Heather says
YUM, We don’t really have any places like that around here for fro yo. wish we did!
Heather @ Side of Sneakers says
Another theory for the early morning workout conundrum is to eat a bigger meal or snack (carbs included!!) before you go to bed, that way you have more fuel left in the morning. 🙂
Katie says
Maybe I missed it but why don’t you agree with mini meals?
Kath says
I don’t disagree with them, but I don’t like them for myself. I don’t like having to think about food that frequently or feeling hungry that often, and I like the aesthetics of bigger meals.
jennifer @ take the day off says
Self serve soft serve is just about the best idea I’ve heard. I am so glad TCBY is changing their concept…brilliant! My fingers are crossed that they bring this model to Atlanta. And soon!
Laura says
You must be really drained- all that brain work! Hmmm… I wonder, when refueling, it might be better (although it would only be in relative terms) to take in higher levels of fructose (e.g agave nectar type sweeteners) rather than glucose/sucrose- as fructose-1-phosphate is more easily converted to DHAP/GA-3-P and thus promotes hepatic glycogenesis- plus it tends to taken up preferentially be taken up by the liver vs. other tissues- and then pre-workout, to take in complex CHO and more glucose vs fructose rich foods as fructose doesn’t enter the glycolytic pathway so readily + there wouldn’t be enough circulating sugars to be available for muscle etc after the postprandial blood has passed the liver (with it taking up most of the fructose)? I’m not sure if that makes sense, I’m sure I am missing something, somewhere! Also, since fructose is also converted into TAGs in the liver, and is associated with abdominal obesity, I’m not sure if this would be better!
I liked the figure you gave of a typical female having 400kcal of glycogen stores before a workout- I sometimes have niggling worries that I’m not taking in enough CHO if I’m not doing traditional carbo loading- but this really puts it in perspective. Sounds like a very interesting conference! The issue I have against mini meals is that you are causing your blood insulin levels to be relatively constantly raised vs taking 3 main meals/day, which could cause your cells to become desensitised to insulin, downregulate the insulin receptors and perhaps be a risk factor for developing insulin resistance? I do think people should eat how it feels best for them though- scientific research is dynamic and never set in stone 😉 Just my two pence worth!!! (Sorry for the essay!)
I hope you have a relaxing day today- you gave me a mini vacation yesterday- I found your trip to Kenya posts… so amazing- on my to-go places!
Oh, also, with your speedy digestion experiment- don’t forget that protein and fats delay gastric emptying far more than carbohydrates so possibly should be limited- which I’m sure you have considered!
Kath says
I think you have a good point about fructose vs. glucose pre and post…but I bet mixed at both times would be optimal rather than one or the other.
Also, good point on the insulin spikes, but wouldn’t each hill be smaller than the insulin spike after a much larger meal. So a steadier level throughout the day rather than deep peaks and valleys?
I agree – science never overrides human experience!
And yes, I did consider PRO + FAT in my smoothie – why I kept the milk to a min and stuck with 1 spoonful of PB 🙂
Laura says
Oh my giddy Aunt- I just saw the actual length of what I just posted- sorrry! Pls feel free to delete!
Cassie @ A Very Busy Mind says
Wow, Kath. For being tired, you sure cranked out an awesome post! The salad + froyo pretty much looks like a perfect meal to me…and I would go back to school and major in sports nutrition right this second after reading the highlights from the seminar. So interesting! I’d love to hear more on this topic (sounds like a lot of others would, too)…maybe, like you said, when your internship is over and you have more time.
LOVED THIS POST, Kath! 🙂
Kath says
🙂
Katie@ Two Lives, One Lifestyle says
Thank you for all that information, and some of the comments are awesome as well. I wish I had my biochem book with me right now to review the process. I definitely started to crash on my long run today after the 2 hour point and I think it was because I didn’t fuel properly during the run (all the gel and goos and gummies make my stomach upset).. I really need to figure out something that works!
Laura says
Hi Katie, just FYI- your wish is my command- online access to Stryer- and free, yey!
http://www.ncbi.nlm.nih.gov/bookshelf/br.fcgi?book=stryer
Amanda says
Loved that information on sports nutrition! I totally agree with eating before exercise. I always have something before I work out and if I do strength training I make sure to have some protein as soon as I can. Not a ton but some to help with muscle recovery and repair.
Suzanne says
Hey Kath,
It’s funny that you mention that you had a tough, draining week. I did too! It’s been a doozy. 🙁 But, I wanted to take a minute to say that I really enjoy your blog. I’ve been a follower for a long time now, and have learned so much for you about food, nutrition, and new health products. My husband and I have enjoyed many of your recipes as well. You have always done such a great job with your entries – you deserve a break once in a while! 🙂 I thought you could use some love this week!
I don’t always post a comment, but I do read your blog everyday. (although sometimes I don’t have the time and I catch up on a bunch of posts on the weekend! I just sat here and had to catch up on 3 days!)
And I learned something from your sports nutrition meeting today…On the weekends, I always get up early and do my workout right away – without eating anything. It has worked fine thus far…but your post made me think that maybe I should have a small snack beforehand? Should the snack be carb-heavy? I really don’t feel like eating anything big before my workout. I eat breakfast right after (usually oatmeal or egg whites + Ezekiel bread). Do you have any pre-workout snack recommendations that won’t weigh me down?
Thanks, Kath! 🙂
Kath says
I think something CHO-rich like banana or toast or even just juice would do the trick
Cynthia (It All Changes) says
I love that you get random toppings at self serve places like Earth Fare and TCBY. I’m all about trying a bit of everything since I don’t normally have all those toppings at home.
Kate says
I miss the Dixie Chicks! I need to make sure I have all of their albums on my ipod this week to listen to at work!
Thank you so much for the information on sports nutrition! Yesterday I went to the gym first thing and felt like I was dragging through my workout. I convinced my hubby to stop early because I just couldn’t do anymore. I think it was a combo of not eating anything before working out and being majorly dehydrated.
Next weekend I’m going to try juice and a bit of banana and see if I can make it through my workout.
Susan says
Thank you so much for typing all that info out Kath!! I’m studying to be a personal trainer – I wish I could just refer all my clients to you for their nutritional needs 😉
One thing I did not know is that the average female only 400 calories worth stored first thing in the morning. I find this really interesting because I only ever eat 100 calories or so before working out, burn 500 calories, and feel wiped and starving after. I’ve recently increased my snack to 200 calories before working out first thing and I feel so much better! But now I know I should incorporate a little bit of sodium in there too 😉 Thanks again!
Kath says
Glad the bigger snack is working!
Frannie says
Hi Kath,
I’ve been reading your blog for over three years now and occasionally I’ve chimed in regarding biochemistry and chemistry concerns. I’m super excited to report that I defended my dissertation this month and am now Dr. Frannie! It’s crazy to think about…
Anyway, regarding the controversy, I find this all very interesting and it’s common to find that biochemists (who are looking at tiny pieces of information) and physiologists (i.e. nutritionists or those looking at a whole organism) disagree. For instance, there is controversy in the Vitamin D field where the biochemists can see in the enzymes responsible for VitD metabolism, they only need a few seconds of light to get the required effect, but physiologists see that the VitD levels don’t get high enough without lots of time in the sun at the right angle. Anyway, back to the subject – I learned that muscle glycogen is used primarily to fuel movement, whereas liver glycogen was used primarily to promote blood sugar and sugar circulation. The danger I see happening is that if you don’t have enough sugar in your blood, your body diverts muscle glycogen into making free glucose units so your brain doesn’t suffer. This will effect your workout as you won’t be able to put as much power or effort into your movements. More importantly, you then have to put back twice as much glycogen – both to your liver and your muscle – BEFORE you can start building muscle mass.
That said, I rarely eat much before I run in the AM on a daily basis, but i make sure to eat before a race. 🙂 I suppose it’s what you’re comfortable with!
Frannie
Kath says
Hey Dr. Frannie 🙂
But muscle glycogen can’t leave the muscles!! Otherwise I think it would make pretty much sense, but what happens when your muscles have enough energy but your brain and liver are all out? I think the conclusion from Dr. B’s talk was that the body would draw on protein (which can convert to glucose) since fat only turns to acetyl CoA – but without OAA and the presence of CHO, it can’t run through the Krebs. So that’s when ketones come into play. So which would be the primary fuel: ketones or gluconeogenic glucose from lean body mass?
Frannie says
First, muscle glycogen isn’t directly cleaved to glucose and then transported, but lactate and pyruvate are transportable and can be then gluconeogenically rebuilt into glucose in the liver. The body has multiple avenues to rebuild sugar, and it will rebuild it from carbohydrate catabolism before directly from other macromolecules (i.e. fats and proteins). At least that is where I last heard from the field…someone correct me if I’m off.
Protein is deceptively difficult to convert to glucose (very high energy), so I believe that fat stores will be pulled off first, but I think most of those studies are done in sedentary mammals. So, it could be true that in active mammals, protein is broken down in the muscles for muscle glycogen and fats are broken down for brain glucose. I can’t find a primary reference for that, but I’m aware of a few studies examining just that using labeled precursors of fats or proteins in mice. If I stumble upon it later today, I’ll e-mail it to you.
Anyway, thanks for the awesome science discussion! I’m so happy you actively promote approachable discussion of science on your blog, as I personally believe that increasing science literacy is key to rebuilding our economy and international relations.
Camille says
Oooh, I love the Dixie Chicks! It was one of the first CDs I ever bought and every time I hear them it brings me back to being a kid. THAT’S when you know it’s good music 🙂
Eileen says
I love the Dixie Chicks too- have you ever watched, “Shut up and Sing?” Very interesting…
To Kiss the Cook says
WOW I was just thinking about the Dixie Chicks a couple weeks ago and I’m with you…still one of my all-time favorite bands and the music is timeless. Rather when I hear a song, I’m suddenly however old I was the last time I was listening to it on repeat.
Kelly says
If you don’t have the last two albums from the DC, you should definitely get them. One is a very blue grassy, which I love, and the other is just plain wonderful. Both are prett kick ass. 🙂 Love them!
Caitlin says
their white chocolate is the best!
Tamara says
Great recap on Dr. B’s speech. I was his grad assitant in graduate school, and his impromptu talks in the middle of the day used to fascinate me too!! Now he’s a great boss (I teach part time at GSU).
Gretchen says
Love the Chicks, but my hubby and I agree to disagree on it, so I only play it in my car… we are from TX ya know… whoopee!
Kathy says
Check out 4 songs from Court Yard Hounds (members of Dixie Chicks) and pre-order the record!! courtyardhounds.com
yoneh says
And I love Dixie Chicks too!
The Dixie Chicks are awesome right? visit dixiechicksonline.com and know more about them!